Grilled Tofu Steaks with Fresh Greens


Metabolic Recipes

Serves 2 Cook Time 8-10 minutes

Ingredients:
1 (14-ounce) block firm tofu, drained
1/4 C low-sodium soy sauce
1 tsp sesame oil
1 tsp Splenda Brown Sugar
1 1/2 tsp finely grated peeled fresh ginger
1 small garlic clove, minced
1/4 tsp Tabasco or dried hot red pepper flakes
1 Tbsp plus 1 tsp vegetable oil
1 (10-12-ounce) bag baby spinach

Directions:

Prepare Tofu: Cut tofu crosswise into 6 slices. Arrange in 1 layer on a triple layer of paper towels and top with another triple layer of towels. Weight with a shallow baking pan or baking sheet and let stand 2 minutes. Repeat weighting with dry paper towels 2 more times.

  1. Stir together soy sauce, sesame oil, brown sugar, ginger, garlic, Tabasco, and 1 tablespoon vegetable oil in a glass pie plate. Add tofu slices in 1 layer and marinate, turning over every couple of minutes, 8 minutes total.
  2. Heat a lightly oiled well-seasoned ridged grill pan over moderately high heat until hot but not smoking. Lift tofu from marinade with a slotted spatula (reserve marinade) and grill, turning over once carefully with spatula, until grill marks appear and tofu is heated through, 4 to 6 minutes total.
  3. While tofu grills, heat remaining teaspoon vegetable oil in a 12-inch skillet over moderately high heat until hot but not smoking, then sauté greens, tossing with tongs, until beginning to wilt. Add reserved marinade and sauté, tossing, until greens are just wilted, about 1 minute. Lift greens from skillet with tongs, letting excess marinade drip off, and divide between 2 plates
  4. Serve greens with tofu slices.

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

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Metabolic Recipes

11 Tips for a Sensational Salad


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  1. Include in your salad: leafy tops (celery, radish, carrot), hearty bottoms (broccoli and cauliflower stems), and fresh herbs.
  2. Add the dressing last. The oil makes it soggy. Plant cells allow water from the vegetables to pass through into the oil of the dressing, making the salad wilt.         (oil & water don’t mix)
  3. Reuse empty spice jars to take your healthy dressings with you wherever you go.
  4.  Soak greens in cold water and gently agitate the water until the dirt and grit settles on the bottom.
  5. Dry greens completely using a salad spinner or laying them flat on paper towels. Dressing does not stick to wet greens.
  6. Tear lettuce leaves instead of chopping with a knife. The metal from the knife can cause bruising on tender leaves.
  7. Use baby spinach, kale, and mustard greens instead of lettuce to boost nutrients in your salad.
  8. Immerse your vegetables in an ice water bath to crisp them for an irresistible crunch.
  9. Add an egg to your salad for a quick protein kick.
  10. Toss the dressing in the salad in a separate bowl before serving to allow for an even coat.
  11. Add leftover cooked veggies from the previous night, hot or cold to your salad.

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Lemon Dilly Beans


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Metabolic Medical Center - Metabolic Recipes

Serves 4-6 Cook Time 15 minutes
Ingredients
1 (1lb) bag
frozen french cut green beans (whole green beans will work too)
1 Tbsp canola or vegetable oil
1 large lemon juice and zest
1/4 tsp table salt
1 tsp dried dill
black pepper to taste

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Directions:

Pour the frozen green beans, oil, lemon juice, zest, salt, dill and pepper into a ziploc freezer bag, label and place in the freezer.

When you’re ready to cook, place the frozen beans in a large skillet over medium heat and cover with a lid. Cook stirring frequently for 15-20 minutes to desired doneness.

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

Metabolic Medical Center RecipesMetabolic Medical Center 
Metabolic Recipes

Serves 4-6    Cook Time 15 minutes Ingredients 1 (1lb) bag frozen french cut green beans (whole green beans will work too) 1 Tbsp canola or vegetable oil 1 large lemon juice and zest 1/4 tsp table salt 1 tsp dried dill black pepper to taste

Metabolic Medical Centers - Metabolic Recipes

Directions:

Pour the frozen green beans, oil, lemon juice, zest, salt, dill and pepper into a ziploc freezer bag, label and place in the freezer.

When you’re ready to cook, place the frozen beans in a large skillet over medium heat and cover with a lid. Cook stirring frequently for 15-20 minutes to desired doneness.

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

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