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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Mother’s Day Brunch Menu


Mother's-Day-Brunch-for-Foodies

Smoked Salmon, Egg & Tomato “Sandwhiches”
Asparagus with Pecorino Cheese
Strawberries with Balsamic vinaigrette

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Smoked Salmon, Egg & Tomato “Sandwhiches”

Makes 1 Sandwhich  Cook Time 15 minutes

Ingredients:

1/2 teaspoon extra-virgin olive oil
1 tablespoon finely chopped red onion
1 large poached egg*
Pinch of salt
1/2 teaspoon capers, rinsed and chopped
1 ounce smoked salmon
1 slice tomato
1 tsp Lemon Caper Sauce

Directions:

  1. Heat oil in a small non-stick pan over medium heat. Add the onion and cook until softened about 1 minute.
  2. Assemble the sandwhich. Place 1 tsp Lemon Caper Sauce onto 1 large tomato slice top with salmon, poached egg, and sprinkle with capers.

How to poach an egg: Fill a medium pot halfway with water and bring it to a boil over medium high heat. Add 1 tsp vinegar. Bring the water down to a simmer. Carefully crack an egg into a small glass and gently pour the egg into the boiling water. Let it cook 3-5 minutes (depending on your taste) and remove with a slotted spoon.

Nutrition Info per Sandwhich:
Calories 137, Fat 8.6g, Sodium 844.2mg, Carbohydrates 2.7g, Fiber 0.6g, Protein 11.9g

 

Lemon Caper Sauce

Makes 1 1/2 cups Cook Time 10 minutes

Ingredients:

1 c plain, fat-free Greek yogurt
1 tsp minced garlic
2 tbsp minced red onion
1 tbsp chopped capers
1 1/2 tbsp fresh lemon juice
1 tbsp fresh chopped dill

Directions:

  1. Combine all ingredients in a small bowl and let it sit at least 15 minutes.

Nutrition Info for about 4 tbsp:
Calories 19.8, Fat 0g, Sodium 55.9mg, Carbohydrates 1.9g, Fiber 0.1g, Protein 3.4g

 

Asparagus with Pecorino Cheese

Serves 6-8  Cook Time 6-8 minutes (Make this ahead of time)

Ingredients:

1 bunch pencil thin asparagus, bottoms removed*
1/2 c grated aged pecorino cheese
1/2 red wine vinegar
2 tbsp olive oil
pinch of kosher salt

Directions:

  1. Cut the asparagus including the tips into very thin slices and place in a serving bowl. Add the cheese and toss.
  2. In a separate bowl combine the vinegar, oil, and salt and whisk.
  3. Mix the dressing over the asparagus and let it marinate for at least 1 hour.

Use the thinnest asparagus you can find. This is not cooked with heat. The vinegar will tenderize the asparagus and the thinner you can use the more tender it will be.

Nutrition Info per Serving:
Calories 87, Fat 6.7g, Sodium 1.8mg, Carbohydrates 4.1g, Fiber 1.9g, Protein 3.4g

 

Strawberries with Balsamic Vinaigrette

Serves 4-6   Cook Time 30 minutes

Ingredients:

1 qt. fresh strawberries, washed, trimmed and cut lengthwise in half
2 1/4 tsp balsamic vinegar
2 tbsp No calories brown sugar blend (Splenda)
generous dash of black pepper

Directions:

  1. Place berries in a serving bowl.
  2. In a small sauce pan gently heat the sugar blend and vinegar over medium low heat until the sugar melts. Let it cool slightly and pour the mixture over the berries. Let it sit at least 20 minutes.

Nutrition Info per Serving of 4:
Calories 53.6, Fat 0.6g, Sodium 2.8mg, Carbohydrates 12.7g, Fiber 3.5g, Protein 0.9g

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

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Kale Antipasto Salad


kale-antipasto-salad.jpgfoodies

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Serves 4  Cook Time 35 minutes

Ingredients:
2 red onion, sliced
2 small Japanese eggplants, halved lengthwise and sliced
12 baby bell peppers
1 pint cherry tomatoes
2 tbsp olive oil, divided
8 c chopped kale leaves, stems removed
1 romaine heart, chopped
2 tbsp balsamic vinegar
2 oz deli-sliced soppressata cut into strips
2 oz romano cheese

Directions:

  1. Preheat the broiler. Arrange the red onions, eggplant, bell peppers and tomatoes on a baking sheet and drizzle with 1 tbsp olive oil and season with salt and pepper. Broil, turning halfway through (6 minutes per side).
  2. Combine the kale and romaine in a large bowl with 1 tbsp olive oil and vinegar. Add the broiled vegetables and toss.
  3. Divide the salad among 4 bowls. Top with soppressata and romano cheese.

Nutrition Info: calories 370, fat 15g, protein 17.5g, carbohydrates 8.1g, sodium 533.6mg

 

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

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