Garlic Mashed Cauliflower


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Serves 4 Cook Time 20-25 minutes

Ingredients:
1 large head cauliflower, cut into 1 inch florets
4 garlic cloves, unpeeled
1 tbsp olive oil
3 tbsp vegetable oil and yogurt spread
3 tbsp plain, low-fat Greek yogurt
2/3 C skim milk
1/4 tsp salt

Directions:

  1. Preheat the oven to 450 degrees F. Prepare a rimmed baking sheet with tin foil coated with non-stick cooking spray. Drizzle with oil and toss to coat. Arrange them on a single layer. Place the garlic on the same baking sheet. Bake for 20-25 minutes or until cauliflower is golden brown and tender. Stir halfway through the cooking process.
  2. When the garlic is cool enough to handle; peel and place into a food processor; add cauliflower, yogurt spread, greek yogurt, milk and salt; process until smooth and well blended.

adapted from Diabetic Cooking
Nutritional Information Per 1 C servings calories 140, fat 7g, protein 7g,
carbohydrates 14g, fiber 5g, sodium 260 mg

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

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Oven Roasted Asparagus


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Serves 8-10  Cook Time 20 minutes

Ingredients:
3 lb fresh asparagus
2 tbsp olive oil
3 cloves garlic, minced
3/4 tsp salt
1/2 tsp freshly ground black pepper
1/2 Cup slivered almonds, toasted

Directions:

  1. Snap off and discard tough ends of asparagus; place asparagus on a lightly greased baking sheet. Drizzle evenly with olive oil; sprinkle evenly with garlic, salt, and pepper.
  2. Bake at 350° for 10 minutes or to desired degree of tenderness. Transfer asparagus to a serving dish; sprinkle with almonds.

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

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Thanksgiving Stuffing


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Serves 4-6 Cook Time 45 minutes

Ingredients:
1 lb mild turkey sausage
4 ½ Cups mushrooms, diced
1 medium yellow onion, diced
6 celery stalks, diced
4 carrots, diced
1/2 Cup low sodium chicken broth
1 Tbsp diced fresh sage
½ tsp fresh thyme, minced
½ Cup dried cherries, finely chopped
½ Cup toasted slivered almonds
½ Tbsp garlic powder
4 Tbsp olive oil
to taste Sea salt and black pepper

Directions:

  1. Preheat oven to 350 degrees F.
  2. In a large soup pot, sauté onions in olive oil until translucent. Add the sausage and brown. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper.
  3. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth.
  4. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.

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

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