Lemon Chicken Stir Fry


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Serves 4 Cook Time 40 minutes (Serving Size 1 1/2 cups)

Ingredients:
1 lemon
1/2 c low sodium chicken broth
3 tbsp low-sodium soy sauce
1 tbsp canola oil
1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 oz mushrooms, halved or quartered
1 c diagonally sliced zucchini, (1/4 inch thick)
1 c green peppers, sliced thin
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tbsp chopped garlic

Directions:

  1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, and soy sauce in a small bowl.
  2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms, zucchini and peppers to the pan and cook until just tender, about 5 minutes. Add scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Nutrition Info per serving: calories 226.1 fat 8g, protein 29.7g, carbohydrates 11.9g, fiber 3.8g sodium 557mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Flounder with Olives and Lemon


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Serves 4 Cook Time 25 minutes

Ingredients:
2 tsp olive oil (divided)
1/2 c red bell pepper
2 cloves garlic, minced
3/4 c low-sodium chicken broth
2 tbsp kalamata olives, pitted and chopped
1/2 tsp kosher salt
1/2 tsp black pepper
4 (6 oz) flounder fillets
4 tsp fresh oregano, torn
2 lemons, cut into rounds

Directions:

  1. Pre-heat broiler to high.
  2. Heat a medium sauce pan over medium high heat. Add 1 tsp oil and swirl to coat. Add pepper and garlic and cook for 1 minute. Add broth, cover and cook for 7 minutes or until most of the liquid evaporates. Stir in olives, 1/4 tsp salt, and 1/4 tsp pepper.
  3. Sprinkle fish evenly with the remaining salt and pepper. Heat a large oven proof skillet over medium-high heat. Add remaining 1 tsp oil to pan; swirl to coat. Add the fish to the pan and cook for 3 minutes. Turn the fish over and add the oregano and lemon slices and place it in the oven.
  4. Broil for 5 minutes or until the fish is flaky.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Sauteed Flounder with Herbs


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Flounder is our fish of choice, but halibut, cod, tilapia or any other light white fish will work great. Garnish with fresh lemon wedges.

Serves 4 Time 20 minutes

Ingredients:
1/2 tsp salt
1/4 tsp black pepper
1 lb flounder fillets
non-stick cooking spray
1/2 tbsp butter substitute (Smart Balance)
1/2 tbsp olive oil
1/4 c white wine, dry variety
1/4 c combination of chives, parsley & tarragon, minced

Directions:

  1. Rub salt and pepper into both sides of fish.
  2. Coat a large skillet with cooking spray and set over medium-low heat; add olive oil and melt the butter sub. in oil. Add wine and increase heat to medium-high; allow wine to reduce by half.
  3. Add fish; cook for 2 to 3 minutes on one side. Flip fish; cook until no longer translucent in the middle, careful not to overcook it, about 2 to 3 minutes more depending on thickness of fish. Remove fish to a serving plate; sprinkle with herbs.

Per 3 1/2 oz filet
Nutrition Info : calories 134.4, fat 4.1g, protein 20.6g, carbohydrates 0.1g, sodium 391.9mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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