Flounder & Shrimp Minted Broth


flounderandshrimpmintbroth

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Serves 4  Cook Time 45 minutes

Ingredients:
non-stick cooking spray
1 1/2 tbsp olive oil
2 leeks, trimmed, sliced thin, and rinsed
1 tbsp garlic, minced
1/4 tsp salt
4 (4oz) thick flounder fillets
12 raw, cleaned tails on shrimp
1 c low-sodium chicken broth
1/4 c dry white wine
1 tbsp green curry paste
2 tbsp fresh mint, chopped

Directions:

  1. Spray a medium non-stick skillet with spray, add oil and heat over medium. Add the leeks and saute for 3 minutes, stirring. Add garlic and cook 3 additional minutes.
  2. Sprinkle the fish with salt over both sides and place them in the pan on top of the leeks. Add the shrimp.
  3. Combine the broth, wine, and curry paste in a small bowl and whisk to combine. Add the curry to the pan and bring to a boil. Cover ,reduce heat and simmer for 10 minutes.
  4. Place 1 fillet in a bowl and evenly divide the shrimp and broth. Sprinkle each bowl with mint.

Nutrition Info: calories 115, fat 2.9g, protein 11.9g, carbohydrates 7.8g, fiber 1g, sodium 581mg

 

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

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Creamy Asparagus Soup


mmccreamy-asparagus-soup

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The secret ingredient that makes this soup silky and creamy without added fat? Tofu. Tofu creates a smooth texture without compromising flavor. This soup can be served hot, cold or room temperature.

Serves 4 Time 30 minutes

Ingredients:
2 c low sodium vegetable broth
1 c yellow onion, chopped
2 cloves garlic, chopped
1/4 tsp table salt
1/8 tsp cayenne pepper, or to taste
1 1/2 lb fresh asparagus, cut into pieces
7 oz jarred in water roasted red peppers
8 oz lite silken tofu

Directions:

  1. In a medium saucepan, bring broth, onion, garlic, salt and cayenne pepper to a boil over medium-high heat; cover, reduce heat to low and simmer for 3 minutes. Add asparagus; cover and simmer until vegetables are tender, about 5 minutes. Remove from heat and cool slightly.
  2. Meanwhile, drain the peppers and puree peppers in a blender until smooth. Spoon pureed peppers into a small bowl; set aside. Rinse blender.
  3. Puree asparagus mixture and tofu in blender until smooth. Ladle soup into bowls and drizzle pepper puree over top; swirl into soup with a knife. Serve hot or cold..

Per 1 1/2 Cup
Nutrition Info : calories 109.5, fat 1g, protein 10g, carbohydrates 18g, fiber 6.8g, sodium 332.1mg

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

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Vegetable Beef Stew


 

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Do you like squash, zucchini, kale, just to name a few? Feel free to add these or any other vegetable that is on your program.

Serves 4 Cook Time 4-5 hours

Ingredients:
1 lb boneless beef chuck roast, trimmed and cut into bite-size pieces
1 container portabello mushrooms
1 medium leek
1 medium onion, chopped
1/2 tsp salt
1/2 tsp dried thyme
1 bay leaf
2 (14-1/2-oz) cans low-salt diced tomatoes
1 c water
1/2 c frozen green beans

Directions:

  1. In a 3-1/2- or 4-quart slow cooker, combine beef chuck pieces and vegetables (except green beans). Sprinkle with salt and thyme. Add bay leaf, tomatoes with their juices, and water. Stir until all ingredients are combined.
  2. Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Remove and discard bay leaf. Stir in green beans and heat through.

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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