Roasted Fennel


mmcroasted-fennel

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Variation: Use 1 teaspoon fresh lemon juice, 1/4 c fresh, minced parsley, 1 tablespoon fresh, minced dill in place of lemon zest and tarragon.

Serves 4 Time 35 minutes

Ingredients:
olive oil cooking spray
2 medium fennel bulbs, trimmed and thinly sliced
1/4 tsp salt
1/4 tsp black pepper
2 tsp lemon zest
1 tbsp fresh tarragon, minced

Directions:

  1. Preheat oven to 425ºF. Coat a large roasting pan with cooking spray.
  2. Place fennel in a single layer in prepared pan; coat with cooking spray. Roast, stirring once or twice, until vegetables begin to turn lightly golden, about 15 to 20 minutes. Season to taste with salt and pepper; sprinkle with zest and tarragon.

Per 1/2 Cup
Nutrition Info : calories 36.3, fat 0.2g, protein 1.5g, carbohydrates 8.5g, sodium 206.2mg

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

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Tarragon Tuna Salad


tarragon tuna salad_foodies

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Tuna salad is a quick low-carb, low-fat snack or lunch option that can be made ahead of  time so you can grab and go.

Serves 4  Cook Time 30

Ingredients:
1/2 c diced red onion
1/3 c reduced-fat mayonnaise
1/4 tsp kosher salt
Freshly ground pepper to taste
2 (6 oz) cans chunk light tuna in water
2 stalks celery, thinly sliced
1/4 c packed chopped fresh tarragon
8 c torn lettuce, or mixed greens
1 container cherry tomatoes, cut in half
1 lemon, cut into 8 wedges

Directions:

  1. Place onion in a small bowl and cover with cold water. Refrigerate for 20 minutes. Drain.
  2. Whisk mayonnaise, salt and pepper in a medium bowl. Add tuna, celery, tarragon and onion; stir to combine. Serve on top of the lettuce (or mixed greens) with tomato and lemon wedges.

Nutrition Info: calories 178.4, fat 5g, protein 22.5g, carbohydrates 7.9g, sodium 459mg

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

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