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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Raw Tuscan Kale Salad


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Serves 4 Time 15 minutes

Ingredients:
1 bunch Tuscan kale (for ex: black or lacinato)
1/2 clove garlic, smashed
1/4 tsp kosher salt, plus a pinch
1/4 Cup (or small handful) grated pecorino cheese, plus additional for garnish
3 tbsp extra-virgin olive oil, plus additional for garnish
1/4 Cup freshly squeezed juice of one lemon
1/8 tsp red pepper flakes
to taste freshly ground black pepper

Directions:

  1. Trim the bottom few inches off the kale stems and discard. Slice the kale into 3/4-inch ribbons. You should have 4 to 5 cups. Place the kale in a large bowl.
  2. Using a mortar and pestle or a knife, pound or mince the garlic and 1/4 teaspoon of salt into a paste. Transfer the garlic to a small bowl. Add 1/4 cup cheese, 3 tablespoons oil, lemon juice, pinch of salt, pepper flakes, and black pepper and whisk to combine. Pour the dressing over the kale and toss very well (the dressing will be thick and need lots of tossing to coat the leaves).
  3. Let the salad sit for 5 minutes, then serve topped with the additional cheese, and a drizzle of oil.

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

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Spicy Garlic Green Beans


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Serves 4  Cook Time 15 Minutes

Ingredients:
1 lb fresh green beans, whole or cut into 1 inch pieces
1 clove garlic, minced
¼ tsp crushed red pepper flakes (or more to taste)
¼ tsp salt
1 Tbsp canola oil

Directions:

To Freeze Ahead:

  1. Wash and dry fresh green beans and cut into desired size. If using frozen there is no need to wash them. Place all the ingredients into a gallon size freezer bag, squeeze the air out of the bag, label and date it. (Keep up to 8 months)

To Cook Immediately:

  1. Wash and dry beans. In a large skillet, heat the oil over medium heat.
  2.  Add the beans, garlic, red pepper flakes and salt. Cook for 10 minutes or less for desired crispness.

Microwave:

  1. Wash and dry beans.
  2. Place all ingredients in a microwave safe dish. Cover with plastic wrap. Cook on high for 3-5 minutes. Let the contents steam for additional 2 minutes for crispy beans.

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

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