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Metabolic Medical Centers

3 Bean SaladAsian Salmon SaladBasil Beef SaladCold Tomato and Cucumber SoupCold Tomato SoupCouscous SaladGezpacho with Fresh ShrimpGrilled Tofu SaladHoneydew SoupItalian Vegetable StewMarinated Zucchini SaladRed Fish Stew

August RecipesSummer Soups & Salads

Ingredients

Recommend for All Programs

Cooking Instructions

1. Bringalargepotofsaltedwatertoarollingboil.2. Inthemeantime,makethebrine:combinethevinegar,halfthelemonjuice,1/2Cupofwater,

Splenda,coriander,1teaspoonsaltandpinchofpepperinasaucepan.Bringtoaboilandcook1-2minutes.

3. Placethebellpepperandonioninabowl,pourthehotbrinevinegarmixtureintothebowloverthepeppersandonionsandletitcooltoroomtemperature.

4. Cookallthebeansinthesaltedboilingwaterfor3to4minutes.Drainandrinsewithcoldwater..

5. Reserveabout1/4Cupofthevinegarmixture,thendrainthebellpepperandonionandaddthistothebeans.Whiskthereservedvinegarmixwiththeremaininglemonjuiceandmustard,thenslowlywhisktheoiluntilit’sallsmooth.

6. Coverandrefrigerateatleast1hour.Whenreadytoservessprinklewithfreshcilantroandcrackedblackpepper.

1/2 Cup white vinegar1 juice of whole lemon1 tsp Splenda1/4 tsp crushed coriander seeds1 small red bell pepper, sliced thin1/2 small red onion, sliced in thin half moons1/2 lb snap green beans, trimmed and halved 1/2 lb pole beans, trimmed and halved1/2 lb wax beans, trimmed and halved1 tsp dijon mustard1/4 Cup olive oil2 Tbsp fresh cilantro

Kosher salt and fresh ground pepper

Excellentforapartyora“bringadish”event.

Serves 6 Time 1 Hour 10 minutes (Plus cooling)

3 Bean Salad

Recommend for All programs

Ingredients


1. Grillthesalmonovermediumhighheat,flakeandsetaside.2. Tossthesprouts,celery,arugula,andspringmixwithlimejuice,oil,andpepper.3. Serveimmediately.

1 large salmon filet (or your favorite fish), skinned, grilled, then flaked1 small package sprouts6 oz. arugula8-12 oz. fresh spring mix2 celery stalks, diced2 Tbsp. lime juice1 tsp. toasted sesame oil

cracked black pepper

Thisrecipecallsforsalmon,butanyfishwillbedelcious.Weencourageyoutobuylocalandeatfresh!.

Serves 4 Time 30 minutes

Asian Salmon Salad


Ingredients


1. Preheatovento425°.2. Heatalargeovenproofstainless-steelskilletovermedium-highheat.Addcanolaoiltopan;swirl

tocoat.Sprinklebothsidesofsteakevenlywithsaltandblackpepper.Addsteaktopan;sauté5minutesoruntilbrowned.Turnsteakover.Bakeat425°for8minutesoruntilathermometerinsertedintothickestportionofsteakregisters135°oruntildesireddegreeofdoneness.Removesteakfrompan;letstand10minutes.Sliceacrossthegrain.

3. Combinesoysauceandnext5ingredients(throughchilepaste),stirringwell.Combinebasilandremainingingredients.Drizzledressingmixtureoverbasilmixture;tossgently.Dividesaladmixtureevenlyamong4plates;dividebeefevenlyamongsalads.

1 Tbsp canola oil12 oz hanger steak, trimmed (or flank steak)1/4 tsp kosher salt 1/2 tsp freshly ground black pepper 3 Tbsp low-sodium soy sauce 2 Tbsp rice vinegar 2 Tbsp fresh lemongrass, minced 1 Tbsp dark sesame oil 2 tsp fish sauce 2 tsp chile paste 1 1/2 Cups loosely packed fresh basil leaves 1 Cup English cucumber, sliced thin3 large ripe heirloom tomatoes, cut into wedges 2 medium shallots, sliced thin

Basiliseverywhereduringthesummermonths,mightaswelluseit.

Serves 4 Cook Time 20 minutes

Basil Beef Salad

Ingredients


Cooking InstructionsPlacefirst9ingredientsinafoodprocessor;processuntilsmooth.Topwithcherrytomatoes.

1/2 Cup fresh cilantro, chopped 1/4 Cup onion, chopped1/4 Cup fresh lime juice 1/4 Cup fat-free buttermilk 1/4 Cup reduced-fat sour cream 1 tsp salt 1/2 tsp freshly ground black pepper 5 large tomatoes (about 2 1/2 pounds), peeled, halved lengthwise, seeded, and chopped 1 jalapeno pepper (optional)1 Cup cherry tomatoes, halved

Serves 4 Time 5 Minutes

Cold Tomato & Cucumber Soup


Ingredients

1 tsp olive oil1 Cup onion, sliced thin1/2 tsp Splenda1 clove garlic, sliced2 1/2 Cups cherry tomatoes2 Tbsp fresh chives, minced and divided1/2 tsp salt1/4 tsp pepper1 can low-sodium chicken broth1/4 Cup plain, nonfat plain greek yogurt1 Cup evaporated skim milk

Serves 6 Cook Time 20 minutes

Cold Tomato Soup


1. Heattheoilinasaucepanovermediumheat.Addonion,Splenda,andgarlic;sauté5minutes.Addtomatoes,1tablespoonchives,salt,pepper,andbroth;cover,reduceheattolow,andsim-mer20minutes.

2. Placetomatomixtureandyogurtinafoodprocessor,andprocessuntilsmooth.Pourmixtureintoabowl;stirinmilk.Coverandchill.

3. Ladleintoindividualbowls,andtopwithremainingchives

Recommend for Nutriplus and Maintenance Programs

Ingredients


1. Combinefirst4ingredientsinamediumsaucepan;bringtoaboil.Graduallystirincouscous.Removefromheat.Coverandletstand5minutes.Fluffwithafork;cool.

2. Combinecouscous,tomatoes,andnext5ingredients(throughdill)inalargebowl;tosswell.Addcheese.

2 Cup low-sodium chicken broth1 tsp extra-virgin olive oil1 tsp salt1 large clove garlic, minced1 (10 oz) box whole wheat couscous1 pint cherry tomatoes, halved1 1/2 Cups cucumbers, peeled and chopped1/3 Cup scallions, chopped1/3 Cup fresh lemon juice and zest2 Tbsp fresh mint, chopped1 Tbsp fresh dill, chopped1 (4 oz) package low-fat (fat-free) feta cheese, crumbled

Usingwholewheatcouscousadds5.4extragramsoffiber,keepingyoufull.Thissaladservedcoolisperfectforhotsummernights.Thismakesanexcellentdishtobringtoaparty.

ThisrecipeisforpatientsinaTransitionalWeightLossProgram(Nutriplus,BalanceYourPyramid)oronaMaintenanceProgram.ThisISNOTarecipeforpatientsstilllosingweight.Ifyouhaveaquestionaboutwhatyoumayormaynoteatonyourpersonalizedprogram,callyourMetabolicoffice.


Couscous Salad

Ingredients



1. Topreparesoup,cookshrimpinboilingwater2minutesoruntildone.Drainandrinseundercoldwater;coarselychopshrimp.

2. Combine3/4cupbellpepperandnext9ingredients(throughV8juice)inablender;processuntilsmooth.Stirinshrimp.

3. Inaseparatebowl,combine1/4Cupbellpepperandremainingingredients.Topsoupwiththebellpeppermixture.

1 lb fresh peeled and deveined large shrimp 3/4 Cup chopped red bell pepper 1/4 Cup chopped fresh cilantro 3 Tbsp chopped red onion 2 Tbsp fresh lemon juice 3/4 tsp salt 1/2 tsp hot pepper sauce (optional) 1 lb plum or roma tomatoes, seeded and chopped 1 medium cucumber, peeled and chopped 1 clove garlic clove 1 (6-8 oz) can can low-sodium V8 juice 1/4 Cup finely chopped red bell pepper 2 Tbsp chopped fresh cilantro 1 Tbsp finely chopped red onion 1 tsp fresh lemon juice


Gezpacho with Fresh Shrimp

Ingredients



1. Lineaplatewithseveralpapertowels.Placetofuonthepapertowels,topwithanotherplateweigheddownwithaheavyskillet.Placeinthefridgetodrain.(2hoursto8hours).

2. Removethetofuandcutitcrosswiseinto8pieces.3. Inabowl,whisktheoil,lemonjuice,parsley,saltandpepper.Spraythegrillwithnon-sick

cookingsprayandpre-heattomediumhighheat.4. Brushbothsidesofthetofu,zucchini,andeggplantwiththeoilmixtureandgrillabout3min-

utespersideuntilthevegetableshavenicegrillmarks.5. Tomakethisasachoppedsalad,chopthetofuandvegetablesintochunksandtosswithanyre-

mainingoilandlemonmixture.Youcanalsomakethisasastackedsalad,bylayeringeggplant,tofu,andzucchinislicesanddrizzleanyremainingdressingacrossthetops.

Mosttofudishesrequiresometimetopressthewateroutofthetofusothatitcanbetterabsorbtheflavorsyou’llbecookingitwith.Thisisagreatrecipeifyoudon’tfeellikecookingmeatbutstillneedtogetyourproteininfortheday,it’sliteyetfilling.

Serves 4 Time 45 Minutes (pressing Time for Tofu)

Grilled Tofu Salad

1 (14 oz) package firm tofucooking spray

1 Tbsp olive oil4 tsp fresh lemon juice1/4 Cup fresh parsley, choppedto taste salt and pepper2 medium zucchini, cut long ways1 small eggplant, cut in 1/2-inch rounds

lemon wedges for garnish

Recommend for Nutriplus, Transition or Maintenance Programs

Ingredients


1. Combine1cuphoneydewmelon,1/4cuplooselypackedfreshmintleaves,freshlimejuice,andSplendainablender;processuntilsmooth.Addremainingmelonandsalt;processuntilsmooth.

2. Transfermelonmixturetoabowl;coverandchillatleast1hour.3. Ladleabout3/4cupsoupintoeachof6bowls;garnisheachservingwith1thinlimesliceand

1thinlyslicedmintleaf.

1 (2 lb.) honeydew melon, peeled, seeded, and cut into 1-inch pieces 1/4 Cup loosely packed fresh mint leaves 1/4 Cup fresh lime juice (about 3 limes) 2 tsp. Splenda1/8 tsp. salt 6 lime slices (garnish) 6 thinly sliced fresh mint leaves (garnish)

Honeydew,cantaloupe,muskmelonorwatermelonwillworkwell.Findthefreshestmelonbysmellingthestemend.Themelon(withtheexceptionofawatermelon)shouldsmellsweetandfresh.Itwillsmellhowittastes.ThisrecipeisforpatientsinaTransitionalWeightLossProgram(Nutriplus,BalanceYourPyramid)oronaMaintenanceProgram.ThisISNOTarecipeforpatientsstilllosingweight.Ifyouhaveaquestionaboutwhatyoumayormaynoteatonyourpersonalizedprogram,callyourMetabolicoffice.

Serves 6 Chill Time 1 hour

Honeydew Melon Soup


Ingredients

Cooking Instructions1. Processthefirst5ingredientsinafoodprocessoruntilfinelyground.Garlic&HerbMix.

Setaside.2. Tossthechoppedeggplantwith11/2tsptablesaltinabowl.Lineamicrowavablelargeplate

withpapertowelsandspreadtheeggplantonasinglelayerevenlyoverthepapertowels.Microwaveuntildryandslightlyshriveled(8-10minutesdependingonmicrowave),tossonceduringthecookingprocess.

3. Heat2Tablespoonsofoilinadutchoven(orotherlarge,deeppot)overmediumhighheatuntilitstartstoshimmerandaddeggplantandonioncookinguntiltheyaresemi-translucent(about2minutes).Pushtheseveggietothesidesofthepotandadd1Tablespoonofoilandthetomatopaste.Cookforanother2minutes.

4. Add2Cupsofwater,tomatoesandtheirjuice,stirringfrequentlyandscrapingthebrownedbitsoffthebottomofthepan.Reducetheheattomedium-lowandgentlysimmeruntiltheeggplantistotallybrokendown(20-25minutes).

5. Meanwhile,inaseparate12inchskillet,heattheremainingtablespoonofoilovermediumheatuntilsmoking.Addzucchini,peppersand1/2tspsalt;cookuntiltender(10-12minutes).PushtheseveggiestothesideofthepanandaddtheGarlic&HerbMixandcookforabout1minute.Transfertheseveggiestoabowl.Addtheremaining1/4Cupofwatertotheskilletoftheheatandscrapethebrownedbits.

6. RemovethepotfromtheheatandstirthereservedvegetablesandwaterfromtheskilletintothevegetablesintheDutchoven.Coverandletstand20minutes.Stirinthebasilandseasonwithpepper.

1/3 Cup fresh basil, chopped1/3 Cup fresh oregano, chopped6 cloves garlic, minced1 Tbsp olive oil1/4 tsp red pepper flakes12 oz. eggplant, peeled and cut into 1/2 inch pieces3 Tbsp olive oil1 large onion, chopped2 Tbsp tomato paste2 1/4 Cups water1 (28 oz) low-sodium whole peeled tomatoes, drained (reserve juice) and chopped coarse2 medium zucchini, seeded and cut into 1/2 inch pieces2 medium bell peppers (red or yellow), stemmed, seeded and cut into 1/2 inch pieces1 Cup fresh basil, shredded

Serves 6 Time 1 Hour Italian Vegetable Stew

Ingredients

Recommend for all programs


1. Inalargeskillet,heattheoilovermedium-high.Addonionandsauteuntilclear(3minutes).AddvinegarandSplendaandseasontotastewithsaltandpepper.

2. Transfertoaglassbowl,addthezucchiniandtoss.3. Letthismarinateatroomtemperatureforatleast30minutes.


1/2 Cup olive oil1 small red onion, sliced in thin half moons1/3 Cup red wine vinegar2 tsp Splendato taste salt and pepper6 medium zucchini, sliced into thin ribbons, or rounds

Anothereasypartyrecipeorasidewithplentyofleftoversfortherestoftheweekisthiswonderfulsalad.

Marinated Zucchini Salad

Ingredients




1. HeatoliveoilinaDutchovenovermedium-high.Addchoppedonion,celery,andchilipowder;sauté3minutesoruntiltender.

2. Stirinwaterandnext4ingredients(waterthroughtomatoes);cook10minutes.Addfish;cook3minutesoruntilfishisdone.Stirinparsley.

*Canuse1Cupoffishstockand1Cupofwater.

1 Tbsp olive oil 1 Cup onion, chopped1/4 Cup celery, minced 2 scallions white and green parts, halved lenghtwise, sliced thin1 tsp chili powder *2 Cups water 1 Tbsp Worcestershire sauce 3/4 tsp salt 1 (14.5 oz) can no-salt-added diced tomatoes, undrained 1 lb. sea bass, flounder, grouper or other white fish, skinless, bonless, cut into chuncks

Thissoupissoeasyandquicktomake.

Red Fish Stew

pmn m fp - wordpress.com · cold tomato soup cooking instructions 1. heat the oil in a saucepan...

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