Roasted Okra


roastedokra

Use fresh okra, not frozen for this recipe. Frozen okra is too high in its moisture content and the okra will not get crispy enough.

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Serves 4-6 Cook Time 20-30 minutes

Ingredients:
1 tsp olive oil
1/4 tsp salt
1/4 tsp black pepper
1/2 powdered garlic
1 lb fresh okra

Directions:

  1. Preheat the oven to 425 degrees. On a rimmed baking sheet, place a sheet of parchment paper cut to fit the inside of the pan.
  2. Place dried okra in a bowl, add all the ingredients and toss gently with you hands. Spread the okra in a single layer and bake for 20-30 shaking the pan 2 or 3 times during the roasting process.

Nutrition Info: calories 38, fat 1.3g, protein 2.4g, carbohydrates 5.9g, fiber 3.2g sodium 152mg

 

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

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Roasted Slaw


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Serves  6  Cook Time 1 hour

Ingredients:
1 medium head green cabbage, cut into 1 inch thick rounds
1 tsp olive oil
1/4 tsp coarse salt
1/4 tsp pepper
1/4 tsp fennel seeds
1/2 C non-fat sour cream
1/2 C chopped pickled okra
1/2 C gerkins (or dill) pickle, chopped
1/2 tsp Splenda
1/4 C green onions both white and green parts, chopped

Directions:

  1. Spray a cookie sheet with non-stick cooking spray and pre-heat oven to 400 degrees. Place cut cabbage onto the cookie sheet and brush both sides with olive oil. Sprinkle both sides with salt, pepper and fennel seeds.
  2. Roast until toasted around the edges about 40-45 minutes. Let it cool.
  3. Coarsely chop the cabbage, discard the stem and place in a large bowl. Add the sour cream, pickled okra, pickles, Splenda and green onions. Stir well and let it sit.

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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