Smoked Salmon, Egg & Tomato “Sandwhiches”
Asparagus with Pecorino Cheese
Strawberries with Balsamic vinaigrette
Smoked Salmon, Egg & Tomato “Sandwhiches”
Makes 1 Sandwhich Cook Time 15 minutes
Ingredients:
1/2 teaspoon extra-virgin olive oil
1 tablespoon finely chopped red onion
1 large poached egg*
Pinch of salt
1/2 teaspoon capers, rinsed and chopped
1 ounce smoked salmon
1 slice tomato
1 tsp Lemon Caper Sauce
Directions:
- Heat oil in a small non-stick pan over medium heat. Add the onion and cook until softened about 1 minute.
- Assemble the sandwhich. Place 1 tsp Lemon Caper Sauce onto 1 large tomato slice top with salmon, poached egg, and sprinkle with capers.
How to poach an egg: Fill a medium pot halfway with water and bring it to a boil over medium high heat. Add 1 tsp vinegar. Bring the water down to a simmer. Carefully crack an egg into a small glass and gently pour the egg into the boiling water. Let it cook 3-5 minutes (depending on your taste) and remove with a slotted spoon.
Nutrition Info per Sandwhich:
Calories 137, Fat 8.6g, Sodium 844.2mg, Carbohydrates 2.7g, Fiber 0.6g, Protein 11.9g
Lemon Caper Sauce
Makes 1 1/2 cups Cook Time 10 minutes
Ingredients:
1 c plain, fat-free Greek yogurt
1 tsp minced garlic
2 tbsp minced red onion
1 tbsp chopped capers
1 1/2 tbsp fresh lemon juice
1 tbsp fresh chopped dill
Directions:
- Combine all ingredients in a small bowl and let it sit at least 15 minutes.
Nutrition Info for about 4 tbsp:
Calories 19.8, Fat 0g, Sodium 55.9mg, Carbohydrates 1.9g, Fiber 0.1g, Protein 3.4g
Asparagus with Pecorino Cheese
Serves 6-8 Cook Time 6-8 minutes (Make this ahead of time)
Ingredients:
1 bunch pencil thin asparagus, bottoms removed*
1/2 c grated aged pecorino cheese
1/2 red wine vinegar
2 tbsp olive oil
pinch of kosher salt
Directions:
- Cut the asparagus including the tips into very thin slices and place in a serving bowl. Add the cheese and toss.
- In a separate bowl combine the vinegar, oil, and salt and whisk.
- Mix the dressing over the asparagus and let it marinate for at least 1 hour.
Use the thinnest asparagus you can find. This is not cooked with heat. The vinegar will tenderize the asparagus and the thinner you can use the more tender it will be.
Nutrition Info per Serving:
Calories 87, Fat 6.7g, Sodium 1.8mg, Carbohydrates 4.1g, Fiber 1.9g, Protein 3.4g
Strawberries with Balsamic Vinaigrette
Serves 4-6 Cook Time 30 minutes
Ingredients:
1 qt. fresh strawberries, washed, trimmed and cut lengthwise in half
2 1/4 tsp balsamic vinegar
2 tbsp No calories brown sugar blend (Splenda)
generous dash of black pepper
Directions:
- Place berries in a serving bowl.
- In a small sauce pan gently heat the sugar blend and vinegar over medium low heat until the sugar melts. Let it cool slightly and pour the mixture over the berries. Let it sit at least 20 minutes.
Nutrition Info per Serving of 4:
Calories 53.6, Fat 0.6g, Sodium 2.8mg, Carbohydrates 12.7g, Fiber 3.5g, Protein 0.9g
Recommended for patients on the Modified Profast (Fast and Flexible) Program, Nutriplus (Balance Your Pyramid) Program or Maintenance Program.
Metabolic Medical Center
Metabolic Recipes
Foodies 4 MMC 