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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Tofu with Tomato-Mushroom Sauce


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Serves 4 Cook Time 25 minutes

Ingredients:
14 oz extra-firm tofu, water-packed
2 tsp extra-virgin olive oil
2 medium tomatoes, coarsely chopped
1 1/2 C (4 oz) sliced mushrooms
2 Tbsp prepared pesto (available in the vegetable section of the grocery store)
2 Tbsp crumbled feta cheese

Directions:

  1. Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
  2. Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
  3. Add tomatoes and mushrooms and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more. Remove from the heat and stir in pesto and feta.

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

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Grilled Tofu Salad


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Serves 4 Cook Time 45 minutes (pressing time for tofu)

Most tofu dishes require some time to press the water out of the tofu so that it can better absorb the flavors you’ll be cooking it with. This is a great recipe if you don’t feel like cooking meat but still need to get your protein in for the day, it’s lite yet filling.

Ingredients:
1 (14 oz) package firm tofu
cooking spray
1 Tbsp olive oil
4 tsp fresh lemon juice
1/4 Cup fresh parsley, chopped
to taste salt and pepper
2 medium zucchini, cut long ways
1 small eggplant, cut in 1/2-inch rounds
lemon wedges for garnish

Directions:

  1. Line a plate with several paper towels. Place tofu on the paper towels, top with another plate weighed down with a heavy skillet. Place in the fridge to drain. (2 hours to 8 hours).
  2. Remove the tofu and cut it crosswise into 8 pieces.
  3. In a bowl, whisk the oil, lemon juice, parsley, salt and pepper. Spray the grill with non-sick cooking spray and pre-heat to medium high heat.
  4. Brush both sides of the tofu, zucchini, and eggplant with the oil mixture and grill about 3 minutes per side until the vegetables have nice grill marks.
  5. To make this as a chopped salad, chop the tofu and vegetables into chunks and toss with any remaining oil and lemon mixture. You can also make this as a stacked salad, by layering eggplant, tofu, and zucchini slices and drizzle any remaining dressing across the tops.

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

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