Broccoli Rabe with Parmesan


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Serves 6 Cook Time 20 minutes

Ingredients:
1 lb broccoli rabe,cut in 2” pieces
5 cloves garlic, sliced thin
2 tbsp olive oil
1 oz parmesan cheese, shaved
2 tsp balsamic vinegar
1/4 tsp red pepper flakes
1/4 tsp salt
1/2 tsp black pepper

Directions:

  1. Bring 8 cups of water to a boil in a large pot. Cook broccoli rabe in boiling water for 2 minutes and drain.
  2. Heat a non-stick skillet over medium heat and add oil, swirl the pan to coat. Add the red pepper and garlic to the pan and cook for 30 seconds. Drizzle the vinegar and lightly toss. Add the broccoli and top with shaved parmesan.

Nutritional Information Per 3/4 C serving calories 86, fat 6g, protein 5g, carbohydrates 2g, fiber 2g, sodium 130 mg

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

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Cauliflower Mashed Potatoes


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Use fresh cauliflower instead of frozen. Frozen cauliflower contains too much water and will effect the texture of your mashed “potatoes”.

Serves 4  Cook Time 50 minutes

Ingredients:
1 large cauliflower head, chopped
2 cloves garlic, mashed and roughly chopped
3 Cups low sodium vegetable broth ( chicken broth works too)
to taste black pepper
1/3 Cup grated parmesan cheese (optional)

Directions:

  1. In a large stock pot, boil cauliflower and garlic in broth for 40 minutes (or until fork tender. Drain remaining broth after removing from stove.
  2. Place cauliflower in an electric mixer and blend until completely mashed. Add the pepper Top with parmesan cheese.

Makes 4 Cups: Per Cup 50 Calories, 6g Carbs, 3g Protein, .5g Fat, 4g Fiber

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

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Balsamic Bruchetta Chicken


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Metabolic Medical Center Recipe

Serves 4 Cook Time 15 minutes

Ingredients:
4 thin chicken breasts
1/4 Cup + 2 Tbsp balsamic vinegar
1/2 Tbsp + 1 Tbsp olive oil
1 large + 1 medium garlic clove, minced
to taste Salt and pepper
to taste Basil, thinly sliced
to taste Parsley, chopped
4 medium roma tomatoes
1 small sweet onion
1/4 Cup parmesan cheese (sprinkled lightly)

Directions:

  1. Add 1/4 cup balsamic vinegar, 1/2 tablespoon olive oil, 1 large clove minced garlic, and salt and pepper to a ziplock bag. Add the chicken and shake to mix. Refrigerate until ready to use.
  2. Preheat broiler.
  3. Dice tomatoes and onion and mince garlic. Combine with 2 tablespoons balsamic vinegar and 1 tablespoon olive oil. Season with salt and pepper.
  4. Using a countertop grill or a grill pan, grill the chicken until cooked through, about 4 minutes each side.Transfer to a baking sheet covered with tin foil.
  5. Top each piece of chicken with 1/4 cup of the tomato bruschetta and cheese. Broil for about 5 minutes or until the cheese begins to char. Top with thinly sliced basil and parsley.

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

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