Lemon Chicken Stir Fry


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Serves 4 Cook Time 40 minutes (Serving Size 1 1/2 cups)

Ingredients:
1 lemon
1/2 c low sodium chicken broth
3 tbsp low-sodium soy sauce
1 tbsp canola oil
1 lb boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 oz mushrooms, halved or quartered
1 c diagonally sliced zucchini, (1/4 inch thick)
1 c green peppers, sliced thin
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tbsp chopped garlic

Directions:

  1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, and soy sauce in a small bowl.
  2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms, zucchini and peppers to the pan and cook until just tender, about 5 minutes. Add scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Nutrition Info per serving: calories 226.1 fat 8g, protein 29.7g, carbohydrates 11.9g, fiber 3.8g sodium 557mg

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

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Zucchini Salad


It’s amazing how changing the way food is presented on your plate can change the experience of eating it. simply changing the way zucchini is sliced, make as whole new dish. Word of caution: omit the almonds if you are still losing weight or on any modified profast program.

 

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Serves 6  Cook Time 45 minutes

Ingredients:
1 medium lemon
2 tbsp extra-virgin olive oil
1/2 tsp freshly ground pepper
1/4 tsp salt
2 lb small zucchini, cut into lengthwise slices about 1/2 inch thick
1/2 c sliced almonds, toasted (see Tips)
1/3 c (3 oz) thinly shaved Parmigiano-Reggiano cheese

Tip- Do not add almonds if you are still currently losing weight.

Directions:

  1. Bring a small saucepan of water to a boil over medium-high heat. Remove the peel from lemon with a vegetable peeler, making sure not to include any white pith. (Reserve the lemon.) Cut the peel into thin slivers. Add to the boiling water and cook until soft, 4 to 5 minutes. Drain and set aside to cool.
  2. Squeeze the juice from the lemon into a small bowl. Add oil, pepper and salt and whisk to combine. Set aside.
  3. Preheat grill to medium-high. Spray with non-stick grilling spray. Grill zucchini slices, turning once, until tender, 6 to 8 minutes.
  4. Arrange the zucchini on a platter and drizzle with the reserved lemon dressing. Serve sprinkled with almonds, cheese and the lemon peel.

Nutrition Info (with almonds): calories 350 fat 12.6g, protein 31.3g, carbohydrates 9g, sodium 476mg

 

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

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No Pasta Lasagna


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No pasta lasagna, it’s possible and it’s delicious. It’s like a vegetable lasagna gone wild. When you’ve got the best the garden can give you (eggplant, mushroom, zucchini, spinach, onion etc) who needs pasta?

Serves 12 Cook Time 1 hour 30 minutes

Ingredients:

Non-Stick Cooking Spray
1 medium eggplant, trimmed, sliced lengthwise in 1/4-in thick
2 large uncooked zucchini, trimmed, sliced lengthwise in 1/4-in thick
1 small yellow onion, chopped
1 (10 oz) box frozen spinach, drained
1 portabella mushroom, chopped
1 large egg, beaten
1 (10 oz) part-skim ricotta cheese
Crushed red pepper flakes, to taste
1/4 c basil, fresh, cut into thin strips
1/2 c grated Parmesan cheese,
divided 4 c sugar-free marinara sauce, divided
1/2 c shredded part-skim mozzarella cheese, divided

Directions:

  1. Pre-heat oven to 400°F. Coat two baking sheets with spray. Place eggplant on one prepared baking sheet and place zucchini on other prepared baking sheet; spritz vegetables with spray. Roast 8 minutes; turn over vegetables and roast for 7 to 10 minutes more.
  2. Meanwhile, in a medium bowl, combine onion, spinach, mushroom, egg, ricotta cheese, red pepper flakes, basil and 1/4 cup Parmesan cheese; set aside. When vegetables are done, reduce oven temperature to 350°F.
  3. Assemble lasagna, coat bottom and sides of a 14×8 inch baking dish with spray. Spread a thin layer of sauce on bottom of pan. Layer eggplant over sauce (overlap them). Cover eggplant with half of marinara sauce and then spread half of ricotta mixture on top; sprinkle with half of mozzarella cheese. Top mozzarella cheese with zucchini and cover zucchini with remaining marinara sauce; spread with remaining ricotta mixture, top with remaining mozzarella, then sprinkle with remaining Parmesan cheese.
  4. Bake until the bottom starts to bubble, about 35 to 40 minutes. Remove lasagna from oven and allow it to rest for about 15 to 20 minutes.

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

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