Collards with Red Onions


Follow Me on Pinterest

Serves 8  Cook Time 1 hour 20 minutes

Ingredients:
3 (16-oz.) bags fresh collard greens
2 medium red onions, finely chopped
2 tbsp vegetable oil
2 1/2 Cups vegetable broth
1/4 Cup cider vinegar
2 tbsp Spenda brown sugar
1 1/2 tsp salt
1/2 tsp dried crushed red pepper

Directions:

  1. Trim and discard thick stems from bottom of collard green leaves. Thoroughly wash collard greens.
  2. Sauté onions in hot oil in a Dutch oven over medium-high heat 8 to 10 minutes or until tender. Add broth and next 4 ingredients.
  3. Gradually add collards to Dutch oven, and cook, stirring occasionally, 8 to 10 minutes or just until wilted. Reduce heat to medium, and cook, stirring occasionally, 1 hour or until tender.

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

Chinese 5 Spice Tilapia


Follow Me on Pinterest

Five-spice powder is a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns. Look for it in the spice section at the market or with other Asian ingredients.

Serves 4 Cook Time 10 Minutes

Ingredients:
1 lb tilapia fillets
1 tsp Chinese five-spice powder
1/4 C reduced-sodium soy sauce
3 Tbsp Splenda brown sugar
1 Tbsp canola oil
3 scallions, thinly sliced

Directions:

  1. Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until the outer edges are opaque, about 2 minutes. Reduce heat to medium, turn the fish over, stir the soy mixture and pour into the pan. Bring the sauce to a boil and cook until the fish is cooked through and the sauce has thickened slightly, about 2 minutes more. Add scallions and remove from the heat. Serve the fish drizzled with the pan sauce.

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

Grilled Tofu Salad


Follow Me on Pinterest

Metabolic Medical Center - Metabolic Recipes - Grilled Tofu Salad

Serves 4 Cook Time 45 minutes (pressing time for tofu)

Most tofu dishes require some time to press the water out of the tofu so that it can better absorb the flavors you’ll be cooking it with. This is a great recipe if you don’t feel like cooking meat but still need to get your protein in for the day, it’s lite yet filling.

Ingredients:
1 (14 oz) package firm tofu
cooking spray
1 Tbsp olive oil
4 tsp fresh lemon juice
1/4 Cup fresh parsley, chopped
to taste salt and pepper
2 medium zucchini, cut long ways
1 small eggplant, cut in 1/2-inch rounds
lemon wedges for garnish

Directions:

  1. Line a plate with several paper towels. Place tofu on the paper towels, top with another plate weighed down with a heavy skillet. Place in the fridge to drain. (2 hours to 8 hours).
  2. Remove the tofu and cut it crosswise into 8 pieces.
  3. In a bowl, whisk the oil, lemon juice, parsley, salt and pepper. Spray the grill with non-sick cooking spray and pre-heat to medium high heat.
  4. Brush both sides of the tofu, zucchini, and eggplant with the oil mixture and grill about 3 minutes per side until the vegetables have nice grill marks.
  5. To make this as a chopped salad, chop the tofu and vegetables into chunks and toss with any remaining oil and lemon mixture. You can also make this as a stacked salad, by layering eggplant, tofu, and zucchini slices and drizzle any remaining dressing across the tops.

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

Metabolic Diet Recipes