Marinated Chicken Breast


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Love a good marinade for chicken breast? Try this and tell us what you think.

Serves 4  Cook Time 8 hours 15 minutes (includes marinade time)

Ingredients:
1 to 2 tbsp balsamic vinegar
2 to 3 tsp each dried thyme, oregano, rosemary, or crumbled bay leaf
2 tbsp mustard Dijon
2 tsp garlic powder
3 tbsp extra-virgin olive oil
Kosher salt and freshly ground black pepper
4 (4 oz) boneless, skinless chicken breast

Directions:

  1. Put the vinegar, herbs, mustard, and garlic powder and oil in a large re-sealable plastic bag. Close the bag and shake to combine all the ingredients. Open the bag, drop in the chicken breast in the bag. Close and shake the bag to coat evenly.
  2. Heat a grill or grill pan. When the grill is hot, place the chicken on the grill and cook for about 4 minutes per side, or until cooked through. You can also bake the chicken in a 375 degree F oven for 15 minutes, or until cooked through.

Nutrition Info: calories 329, fat 14g, protein 42g, carbohydrates 2g, sodium 345mg

 

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

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Grilled Tuna Steaks & Vegetables


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As long as you’ve got the grill hot for the tuna, you might as well grill the vegetables too. If you don’t feel like using the grill, you may roast or broil this recipe instead.

Serves 4 Cook Time 20 minutes

Ingredients:
4 (6-8 oz) tuna steaks, 1 inch thick
8 Tbsp extra-virgin olive oil
3 Tbsp red wine vinegar
2 garlic cloves
1 large red bell pepper, cut into wedges
1 large red onion, cut into wedges
3 Tbsp capers, rinsed and drained
3 Tbsp fresh basil salt and pepper

Directions:

  1. Whisk oil, vinegar, garlic, and 1/4 teaspoon of pepper into a large bowl. Transfer 4 Tablespoons of dressing to reserved bowl and put it aside.
  2. Toss the pepper and the onion into the unreserved bowl of dressing, coating well. Grill, broil or roast these vegetables over high heat for 3-5 minutes per side until desired doneness. Remove from the grill and set aside. Brush the tuna steaks with the leftover dressing from the bowl that held the vegetables.
  3. Grill the steaks over high heat until they are brown on both sides but still red in the center (2-4 minutes per side).
  4. To serve, brush each tuna steak with the reserved dressing and toss the now cooled vegetables into the bowl of reserved dressing, divide among 4 plates and enjoy.

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

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Grilled Flank Steak Salad


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To get a good sear on the meat, have your pan very hot before you add the meat. If flank steak isn’t available, skirt steak will work just fine.

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Serves 4-6 Cook Time 20 minutes, marinate 12 hours

Ingredients:
about 1-1¼ lb flank steak (scored crosswise)
1 small head iceberg lettuce
10 stalks celery
4 tsp extra virgin olive oil
2 Tbsp fat-free mayonnaise
Juice of 2 limes
2 Tbsp Splenda
1 Tbsp hot green pepper sauce (or mild)
1 bunch watercress
2 bunches scallions, cut into 2 inch pieces
1 Cup grape tomatoes, halved

Directions:

  1. Preheat the oven to 450 degrees F. Toss the celery, 1 teaspoon olive oil, and salt and pepper to taste on a foil-lined rimmed baking sheet; roast until tender, about 20 minutes.
  2. Whisk the mayonnaise, 2 teaspoons olive oil, lime juice, Splenda, hot sauce and 1 tablespoon water in a large bowl. Add the roasted celery and toss. Add the lettuce and watercress but don’t toss.
  3. Heat a large grill pan or cast-iron skillet over high heat. Rub the steak with the remaining 1 teaspoon olive oil and season with salt and pepper. When the pan is very hot, add the steak and cook, undisturbed, about 3 to 4 minutes per side for medium rare. Transfer to a cutting board. Add the scallions to the pan and cook until charred, about 2 minutes per side.
  4. Slice the steak against the grain. Add the steak and tomatoes to the bowl with the salad and toss to coat. Divide among plates.

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