Chicken with Leeks & Tarragon


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Serves 6 Cook Time 3-4 hours (high) 6-7 (low)

Ingredients:
4 skinless bone-in chicken breasts (cut in half)
3 leeks, halved, white and light green parts
1 c dry white wine
1 tsp kosher salt
1 pkg frozen green beans
1/2 c fat-free plain greek yogurt
1 tbsp fresh chopped tarragon

Directions:

  1. Place chicken, leeks, wine, and salt in a 4- to 6-quart slow cooker.
  2. Cover; cook on high for 3–4 hours or on low for 6–7 hours until chicken is tender.
  3. Transfer chicken evenly to plates. Add green beans, and yogurt; cook for about 10 minutes or just until heated through. Spoon over chicken, and sprinkle with tarragon.

How to clean leeks

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

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Italian Vegetable Stew


italian vegetable stew

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Serves 8 Cook Time 6 hours

Ingredients:
4 c water
2 c chopped onion
1/2 c quartered mushrooms
1/2 lb lean, ny strip steaks
1 (14.5-oz) can whole tomatoes, undrained
1 (14 1/4-oz) can fat-free beef broth
3 garlic cloves, chopped
1 c sliced zucchini
1 c yellow squash
1 c torn spinach
1 tbsp dried rosemary, crushed
1 tsp salt
1 tsp rubbed sage
1/2 tsp pepper
1/4 tsp ground nutmeg
1/2 c grated parmesan cheese

Directions:

  1. Combine first 8 ingredients in a large slow cooker. Cover with lid, and cook on high-heat setting for 6 hours. Add zucchini and next 7 ingredients (zucchini through nutmeg); cover and cook on high-heat setting an additional 30 minutes. Ladle into individual soup bowls, and sprinkle with cheese.

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

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Low Carb Cajun Chicken


low carb cajun chicken

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Serves 4 Cook Time 5-7 hours

Ingredients:
1 1/2 lbs boneless, skinless chicken breasts
1/8 tsp garlic powder
5 large fresh tomatoes, peeled and chopped
2 large onions, chopped
1 green bell pepper, chopped
1/4 c low-sodium soy sauce
1/4 c worchestershire sauce
1-2 tsp black pepper
1 tsp dried basil
1 tsp marjoram (or tarragon)
1 tsp dried oregano

Directions:

  1. Sprinkle chicken garlic powder and set inside the crock pot.
  2. Combine the rest on the ingredients in a medium bowl until combined. Pour this mixture over the chicken. Cook on high for 5-7 hours.

Serving Size 1 breast
Nutrition Info: calories 267.8, fat 6.8g, protein 35g, carbohydrates 11.4g, sodium 750.8mg

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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