Seafood Salad


seafoodsalad

This makes a beautiful presentation for a party, outdoor gathering or summer get together. Best part is it can be made in advance, and served cold.

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Serves 6 Cook Time 1 hour 33 minutes

Ingredients:
kosher salt
3 lemons, 1 halved and 1 juiced
4 cloves garlic, smashed
1 small red onion, sliced very thin
1/2 lb shrimp, cleaned
1/2 lb scallops, halved
3/4 calamari, tubes sliced thin
1 lb mussels
2 stalks celery (chopped tops)
1 small fennel bulb, quartered, cored, and sliced
1/2 c chopped green olives
6 tbsp extra virgin olive oil
fresh pepper

Directions:

  1. Bring a pot of salted water to a boil. Add the lemon halves and garlic. Submerge a large heatproof strainer in the water. Soak the onion in ice water while the seafood cooks. Fill a large bowl with ice water and set aside.
  2. Add the shrimp, scallops, and calamari to the strainer and cook for 2 minutes (until shrimp is pink), remove and plunge in ice water. Return the strainer to the boiling water and add the mussels; cook until the shells open. Drain the seafood from the water and remove the mussels from the shells. Pat dry.
  3. Drain the red onion and pat dry. Combine seafood, onion, celery, fennel ,olives and parsley the in a large bowl. Drizzle with lemon juice and oil and season with salt and pepper. Let it sit at least 30 minutes or refrigerate up to 4 hours.

Nutrition Info: calories 281 , fat 9g, protein 38.2g, carbohydrates 16g, fiber 58g, sodium 1,026mg

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

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Lemon Chicken


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Serves 6 (Serving size 1breast or thigh) Cook Time 40 minutes

Ingredients:
2 skinless, bone-in chicken breast halves, halved crosswise
2 skinless, bone-in chicken thighs
1 tsp kosher salt, divided
3/4 tsp black pepper, divided
Cooking spray 1
1 tbsp olive oil, divided
1 Meyer lemon, cut into 1/4-inch-thick slices and seeded
1/4 c finely chopped shallots
4 garlic cloves, thinly sliced
1/2 c dry white wine
1/2 tsp chopped fresh thyme leaves
1 c unsalted chicken stock (such as Swanson), divided
1 tsp cornstarch
2 oz pitted Castelvetrano olives
2 tbsp fresh Meyer lemon juice
2 tbsp butter substitute
1 tbsp fresh parsley leaves

Directions:

  1. Preheat oven to 400°.
  2. Heat a large ovenproof skillet over medium-high heat. Sprinkle chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper; coat with cooking spray. Add chicken to pan; cook 6 minutes or until golden brown. Turn chicken over. Place pan in oven. Bake at 400° for 12 minutes or until a thermometer inserted in thickest portion of chicken registers 165°.
  3. Remove chicken from pan; keep warm. Discard pan drippings (do not wipe pan clean).  Add lemon slices to pan; cook 1 minute on each side or until browned. Remove lemon from pan. Add remaining 1 tablespoon oil to pan; swirl to coat. Add shallots and garlic; sauté 2 minutes, stirring occasionally. Add wine and chopped fresh thyme; cook 1 minute or until liquid almost evaporates, scraping pan to loosen browned bits.
  4. Return lemon slices to pan. Add 2/3 cup stock, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper. Combine remaining 1/3 cup stock and cornstarch, stirring with a whisk. Add cornstarch mixture and olives to pan; bring to a boil. Cook 1 minute, stirring occasionally. Stir in lemon juice and butter substitute, stirring until butter melts. Return chicken to pan, turning to coat; sprinkle with parsley.

Nutritional Info: Calories 106.2, Fat 53, Sodium 150.3mg, Carbohyrate 0.6g, Protein 10.4 g

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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