Dr. Baird’s Mexican Stir Fry


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Ingredients
1 lb. ground turkey breast
1 lb. ground lean meat (I like bison)
1 bell pepper, chopped (I like red)
1 small onion, chopped
1 tsp. garlic powder
1 1/2 Tbsp Worcestershire sauce
1/2 tsp. Tabasco sauce (more to taste)
1 1/2 Tbsp. Splenda
3/4 cup LOW CARB Heinz catsup
1/2 cup Frontera red enchilada sauce or your favorite salsa
1/2 cup water

* Add any of your favorite vegetables

Instructions

Heat wok or large saucepan. Add both meats and brown. Before meats are totally done, turn off heat, tilt wok, and spoon out fat. Remove meats from pan and reserve. Put chopped onion in the same pan and soften. Add bell petter and do the same. Return meats to the pan. Add the next eight ingredients and bring up to temperature. Add salt and pepper to taste. Serve. May top with chopped lettuce.

“Naked” Tacos


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Nothing can beat the taste of good Mexican food. Usually with good mexican food comes fat and calories. Not this time! Replace the tortillas with romaine lettuce leaves to stuff like tacos or iceberg/bibb to stuff and roll like a burrito.  Happy Cinco De Mayo!
Easy Easy Salsa Recipe

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Fish Tacos with Tomatillo Sauce

Serves 4 (2 tacos each) Cook Time 45 minutes

Ingredients:
3 garlic cloves
2 medium tomatillos, husked and rinsed
1/2 medium jalapeno pepper
1/2 c cilantro stems
3 tbsp low-fat mayonnaise
1/2 tsp sugar substitute (splenda)
3/8 tsp salt, divided
2 c very thinly sliced red cabbage
1 tbsp fresh lime juice
1 tbsp extra-virgin olive oil
4 (6 oz) tilapia fillets (or flounder, grouper, snapper)
1/4 tsp freshly ground black pepper
1/4 c fresh cilantro leaves
8 lettuce leaves

Directions:

  1.  Preheat broiler to high.
  2. Arrange garlic, tomatillos, and jalapeño in a single layer on a foil-lined jelly-roll pan. Broil 3 minutes on each side or until blackened. Combine tomatillo mixture, cilantro stems, mayonnaise, sugar, and 1/8 teaspoon salt in a mini food processor or blender; blend until smooth.
  3. Combine cabbage, juice, and oil in a medium bowl; toss to coat.
  4. Heat a large skillet over medium-high heat. Sprinkle fish evenly with remaining 1/4 teaspoon salt and black pepper. Coat pan with cooking spray. Add fish to pan; cook 2 minutes. Turn fish over; cook 1 minute.
  5. Working with 1 lettuce leaf at a time, arrange half of a tilapia fillet in center of each tortilla; top each with 1/4 cup cabbage mixture, about 1 1/2 tablespoons tomatillo mixture, and about 1 1/2 teaspoons cilantro leaves.

Nutritional Info Serving size 2 tacos:
Calories 247.3, Fat 9.5, Sodium 172.1mg, Carbohydrates 6.7g, Fiber 1.3g, Protein 34.9g

Flank Steak Tacos with Lime Sauce

Serves 4 (2 tacos each) Cook Time 45 minutes

Ingredients:
20 baby sweet peppers
Cooking spray
1 tsp ground chipotle chile pepper
1 tsp paprika
1/2 tsp kosher salt
1 (1 lb) flank steak, trimmed
3 tbsp low-fat mayonnaise
1 tsp grated lime rind
1 tbsp lime juice
1 tsp minced garlic
1 tsp water
8 lettuce leaves
1/2 c Easy Easy Salsa or other low sugar salsa

Directions:

  1. Preheat broiler to high.
  2. Arrange bell peppers in a single layer on a foil-lined jelly-roll pan; lightly coat peppers with cooking spray. Broil peppers 4 minutes on each side or until blackened. Cool slightly; discard stems. Cut peppers into strips.
  3. Combine chipotle, paprika, and salt; rub spice mixture evenly over steak. Place steak on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness. Let steak stand 10 minutes; thinly slice steak across the grain. Combine mayonnaise and next 4 ingredients; stir well.
  4.  Working with 2 lettuce leaves at a time, place 2 on each of 4 plates. Divide steak evenly among the leaves top each taco with 1/4 cup sweet peppers, 1 tablespoon salsa, 1 tablespoon cheese, and 1 1/2 teaspoons mayonnaise mixture.

Nutritional Info Serving size 2 tacos:
Calories 324, Fat 11.8, Sodium 299mg, Carbohydrates 18g, Fiber 5g, Protein 25.5g

Blackened Shrimp Tacos

Serves 4 (2 tacos each) Cook Time 45 minutes

Ingredients:
2 tbsp fat free buttermilk
2 tbsp low-fat mayonnaise
1/2 tsp minced garlic
1/2 tsp white vinegar
2 tsp paprika
1 1/2 tsp ground cumin
3/4 tsp garlic powder
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp dried thyme
1/4 tsp ground red pepper
1 lb medium shrimp, peeled and deveined
Cooking spray
8 lettuce leaves
1/2 cup diced plum tomato
1 ripe avocado, peeled and roughly mashed (only if you are on a Nutriplus/Maintenance Program)

Directions:

  1. Combine first 5 ingredients in a small bowl; set aside.
  2. Combine paprika and next 6 ingredients in a large zip-top plastic bag. Add shrimp to bag; seal and shake well to coat. Remove shrimp.
  3. Heat a grill pan over high heat. Coat pan with cooking spray. Add shrimp; cook 2 minutes per side or until done.
  4.  Divide shrimp evenly among lettuce leaves; divide tomato and sauce evenly among tacos.

Nutritional Info Serving size 2 tacos (without avocado):
Calories 168.9, Fat 5.1g, Sodium 256mg, Carbohydrates 4.7g, Fiber 0g, Protein 23.5g

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

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Easy Easy Salsa


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Serves 28 oz. Prep Time 5 minutes

Ingredients:
1 (14 oz) low-sodium canned diced tomatoes
1 (10 oz) Rotel tomatoes
1/2 small onion
1 smashed garlic clove
1 jalapeno (optional)
1 tsp Splenda
1/2 tsp salt
1/4 tsp cumin
handful fresh chopped cilantro
1 lime juiced and zest

Directions:

  1. Put canned diced tomatoes, Rotel tomatoes, onion, garlic clove, jalapeno (optional), Splenda, table salt, cumin, medium handful of washed cilantro, the juice and zest of 1 lime into a blender/food processor and pulse for 30 seconds until ingredients are to your desired consistency.

    Pour this over some grilled chicken strips and enjoy!

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

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