Sauteed Flounder with Herbs


mmcsauteed-flounder

Follow Me on Pinterest

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.

Metabolic Medical Center RecipesMetabolic Medical Center 
Metabolic Recipes

Connect with us on Facebook

Vegetable Kabobs


mmcvegetablekabobs

Follow Me on Pinterest

Use any Metabolic approved vegetables you’d like (yellow squash, zucchini, portobello mushrooms, red onions, etc.) Use leftovers in a salad over fresh arugala or spinach.

Serves 4 Time 25 minutes

Ingredients:
1/4 c fresh parsley, finely minced
1 tsp olive oil
1 clove garlic, finely minced
1/2 tsp coarse salt
2 medium green peppers, cut into 8 chunks each
12 medium grape tomatoes
12 medium cremini mushrooms, cleaned, stems removed

Directions:

  1. Preheat grill to high. In a medium bowl, combine parsley, oil, garlic and salt; add vegetables and toss to coat. Thread vegetables onto 4 long skewers.
  2. Grill, turning once, until tender and charred, about 6 to 10 minutes, depending on desired degree of doneness.

Per 1 kebob
Nutrition Info : calories 68.6, fat 1.7g, protein 3.3g, carbohydrates 12g, sodium 299mg

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

Connect with us on Facebook

Gilled Baby Eggplant with Yogurt Sauce


mmcgrilledeggplant

Follow Me on Pinterest

No need to peel baby eggplant, the skin is tender and thin. Use any leftover eggplant and sauce to top a grilled portabello mushroom or a cold slice of tomato.

Serves 4 Time 25 minutes

Ingredients:
3/4 c fat-free plain Greek yogurt
2 tbsp water
3/4 tsp kosher salt, divided
1/4 tsp ground cumin
1/4 tsp minced garlic
1/4 tsp paprika, regular or smoked variety, plus extra for garnish
1 1/4 lb baby eggplant, (about 3)
non-stick cooking spray
1/4 c mint leaves, fresh, thinly sliced

Directions:

  1. In a small bowl, stir together yogurt, water, 1/4 teaspoon salt, cumin, garlic and paprika; set aside for at least 10 minutes for flavors to blend.
  2. Preheat grill or stove-top grill pan to medium-high. Slice eggplant lengthwise into 1/2-inch-thick slices; coat with cooking spray and sprinkle with remaining 1/2 teaspoon salt.
  3. Grill eggplant until lightly charred and tender, turning as needed, about 8 to 10 minutes; remove to a serving platter or bowl. Spoon yogurt sauce over eggplant; sprinkle with mint and garnish with paprika.

Per 2 eggplants and 2 tbsp sauce
Nutrition Info : calories 46.2, fat 0.2g, protein 3.3g, carbohydrates 9.2g, sodium 519mg

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

Connect with us on Facebook