Quick Chicken Chili Verde


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Serves 4 Cook Time 30 minutes

Ingredients:
4 (4 oz) skinless, boneless chicken breast halves
1/2 tsp salt, divided
1/2 tsp black pepper
1 tbsp olive oil
1/2 c onion, chopped
1 tsp Splenda (sugar substitute)
1/4 tsp cumin
1/4 tsp crushed red pepper flakes
3 tomatillos, chopped
1 jalapeno, seeded and chopped
1 tbsp fresh lime juice
1/4 c fresh cilantro

Directions:

  1. Heat a large non-stick skillet over medium high heat. Sprinkle chicken with 1/4 tsp salt and 1/4 tsp pepper. Add chicken to the pan and cook 6 minutes per side until done.
  2. While the chicken cooks, heat a small saucepan over medium heat. Add oil to the pan ans swirl to coat. Add remain salt, pepper, onion and the next 5 ingriedients. Cook 8 minutes until tender. Let it cool a bit.
  3. Place tomatillo mixture in a blender; add lime juice. Pulse 5x or until chuncky salsa forms. Spoon the sauce over the chicken.

Serving Size 1/2 breast & 1/3 c sauce
Nutrition Info: calories 258 fat 8.4g, protein 37g, carbohydrates 7.1g, sodium 494mg

 

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

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No-Bake Turtle Pumpkin Pie


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Serves 10   Time 15 minutes

Ingredients:
1/4 Cup plus 2 Tbsp Sugar Free Smuckers Caramel Topping, divided
1/3 Cup plus 2 Tbsp Planters Pecan pieces, divided
1 Cup cold almond milk or milk of choice
2 pkg (4-serving size each) Sugar Free Jell-o Vanilla Flavor Instant Pudding
1 Cup canned pumpkin
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1 tub (8 oz) Cool Whip LIGHT Whipped Topping, thawed, divided

GRAHAM CRUST RECIPE
1-1/2 Cups HONEY MAID Graham Cracker Crumbs
3 tsp honey
1/4 Cup (1/2 stick) butter or margarine, melted
NO BAKE: For a no-bake crust, mix ingredients and press into pie plate as directed. Refrigerate at least 30 min. before filling.

Directions:

  1. Pour 1/4 cup caramel topping into crust; sprinkle with 1/3 cup pecans.
  2. Beat milk, dry pudding mixes, pumpkin and spices with whisk until blended. Stir in 1 1/2 cups whipped topping. Spread into crust. Top with remaining whipped topping.
  3. Refrigerate 1 hour. Top with pecans and drizzle remaining caramel with fork. Store leftovers in the refrigerator.

Nutrition (per slice) Cals: 213 Fat: 10g Carbs: 28 Fibre: 2g Sugars: 7g Protein: 1g Sodium: 355mg

Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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6 Healthy Herbs and Spices


Metabolic Medical Center Weight Loss tipsHealth experts are coming back to earth. We owe much of modern day medicine to the benefits of centuries old herb and spices. I’m certainly not advocating going back into the dark ages with healthcare, but what the ancients new about the healing power of certain herbs and spices should be considered.

While they have not been shown to cure diseases, they have been shown to improve symptoms.

Gathered here are 6 powerful herbs and spices that you can enjoy everyday without interfering with your weight loss.

1) Sage
Active Ingredient
: extract
Improves: sore throats, upset stomachs, memory, learning and mood
Serve With: pork and beef, drink sage tea
Due to the delicacy of the sage leaf, it is best added at the end of the cooking process. Gently rub the leaf between you hands to “bruise” and release the extract.

2) Turmeric:
Active Ingredient: curcumin
Improves: inflammation, arthritis pain
Serve With: garlic, curry powder This is best used as a powder and served as part of curries in Indian and Middle Eastern dishes. It does stain so wash your hands thoroughly after handling.

3) Rosemary:
Active Ingredient: rosmarinic acid
Improves: mental focus, concentration, fights bacteria
Serve With: chicken, citrus flavors, garlic and onions
Rosemary is a tough herb and can handle everything from a long roasting process to a quick saute. The small leaves can chopped and added to a dish or the whole sprig can be tossed in the pot.

4) Chili Pepper:
Active Ingredient: capsaicin and capsinoids
Improves: pain, inflammation, boosts metabolism
Serve With: fresh meat, soups
Handle chili peppers with care. Its active ingredient will cause a severe burning sensation if you touch any sensitive skin. These can be eaten raw or cooked. You can reduce the heat by removing the seeds and white membrane.

5) Ginger:
Active Ingredient: ginerols
Improves: upset stomachs, arthritis pain
Serve With: citrus, soy sauce, garlic, peppers
Ginger is a root and has a thick skin that must be removed to expose the white flesh underneath. It can be grated, sliced, chopped, etc and added to food. Add it at the beginning of the cooking process for a subtle flavor and at the end for a strong flavor.

6) Cinnamon:
Active Ingredient: cinnamon powder
Improves: blood sugar spikes, relieves indigestion
Serve With: coffee, teas, fruit, nuts, cloves
Simmer whole sticks in your next cup of tea or sprinkle this over your next Middle Eastern inspired meal.

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