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Find these recipes and much more at our foodies4mmc recipe blog
Metabolic Medical Centers
Bloody Mary Beef Kebobs Buffalo Chicken KebobsCeviche in EndiveCucumber CupsEggplant BruchettaLemon Kale ChipsGrilled Antipasto VegetablesGrilled Baby Bok ChoyGrilled RomaineGrilled Rosemary Salmon SkewersGrilled Whole OnionsSalmon Kebobs with Parsley Vinaigrette
June RecipesParty Recipes
Recommend for all programs
Ingredients
Cooking Instructions
1. Inalargemeasuringcupwithaspout,mixallingredientsexceptthesteak.2. Inagallonsizezip-lockbag,addthesteakandhalfofthemarinadeandplaceitinthe
refrigeratorandmarinateatleast4hours,shakingthebagoccasionally.3. Whenreadytocook,placethereservedmarinadeintoasaucepanandheatonmediumhigh
untilithasreducedbyhalf,10-15minutes.Skewerthebeeftenderloincubesonto4longor6shortskewers.
4. Preheatgrilltohighheat.Placeonthegrillandsearbothsides.Then,lowertheheattomedium,removefromdirectheatandcookadditional5minutesformediumrare.
5. Letsteakrestfor10minutesanddrizzlecookedmarinadeoverthetopbeforeserving.
1 lb beef tenderloin, cut into cubes1 Cup low-sodium V-8 juice1 tsp salt1/4 Cup olive or canola oil1 tsp black pepper 2 tsp cajun seasoning1 juice of limepinch cayenne pepper (optional)1 tsp hot sauce (optional)1 Tbsp worcestershire sauce1 Tbsp prepared horseradish
Useatendercutofmeatlikebeeftenderloinforthisrecipe.Thisrecipeisforthemeatonly,butfeelfreetoaddcherrytomatoes,chunksofsweetonionandbellpeppers.
Serves 4 Cook Time 7-10 minutes
Bloody Mary Beef Kebobs
Ingredients
Recommend for All Programs
Cooking Instructions
1. Preheatgrilltomediumheat.2. Oneach8-10skewer,alternatelythreadchickenandcelery,leaving1/4inchspacebetweeneach
piece.3. Inasmallbowl,mixoilandpeppersauce;brushoverthechickenandvegetables.Sprinklewith
pepperblendandseasonedsalt.4. Coverandgrillkabobsoverheat15-20minutes,turningoccasionally,untilchickenisnolonger
pinkinthecenter.5. On4plates,arrangetheromainelettuce,topwithkabobsandservewithdressing.
Serves 4 Time 20 Minutes
Buffalo Chicken Kebobs
1 lb boneless, skinless chicken breast cut into 24 cubes24 pieces celery, cut into 1 inch pieces2 Tbsp olive or canola oil1 tsp red pepper sauce1/2 tsp red pepper blend1/2 tsp seasoned salt6 Cups romaine lettuce, torn into bite sized pieces1/2 Cup fat-free blue cheese (Wishbone Lite recommended)
Ingredients
Recommend for all programs
1 lb fresh flakely white fish (flounder, sea trout, spottail bass)8 limes, juiced2 tomatoes, diced5 green onion, minced2 stalks celery, cliced1/2 green bell pepper, minced1/2 Cup fresh parsley, chopped1 1/2 Tbsp olive oil1/8 Cup fresh cilantro, chopped2 small heads of endive, leaves separated, washed and dried
season with pepper
Cevicheisaseafooddishthatuseslemon,limeorothercitrusjuiceto“cook”theseafood.Thecookingprocessisaresultofachemicalreactionfromthecitricacid.Freshfish,scallops,shrimporcrabismarinatedforatleast8hoursincitrusjuicesandtheneaten.Sincethefoodisnotcookedwithheat,itisimperativethattheseafoodbeveryfresh.
Serves 6-8 Cook Time: Marinate at least overnight
Ceviche in Endive
Cooking Instructions
1. Rinsethefishandcutintosmallpieces(1/2-1inch)andplaceinamediumsizedbowl.Pourlimejuiceoverthefish.Thefishshouldbecompletelyimmersedinthelimejuice.Chillthelimejuiceandfishalldayorovernightuntilthefishareopaque(youcannotseethroughthem).
2. Empty1/2ofthelimejuicefromthebowl.Addtomatoes,greenonions,celery,greenbellpep-per,parsley,blackpepper,oliveoil,andcilantrotothefishmixture.Stirgently.Servethisinendiveleaves.
Ingredients
Recommend for all programs
Cooking Instructions
1. Usingamelonballer,scoopoutthecenterofthecucumberpieces,beingcarefulasnottogothroughthebottomofthe“cups”.Makesureyourcucumberpiecesarebigenoughtoleaveabaseforthecupsafteryouscoopmostofthemeatout.
2. Forthefilling:Inasmallbowl,combinethecaramelizedonions,chivesandlow-fatsourcream.Startwithjustalittleuntilyouhavetherightoniontosourcreamratioyouprefer.Seasontotastewithgarlicandsalt.
3. Spoonthefillingintothecucumbercups,topwithcrumbledturkeybaconpieces.Thesearebestchilledabitbeforeserving.
2 large English Cucumbers, peeled cut into 1 inch pieces1 Tbsp caramelized onions1-2 tsp fresh chives, chopped2 Tbsp low-fat sour cream
season to taste with granulated garlic and saltcrumbled turkey bacon
ThisrecipescallforEnglishcucumbers,youmayalsousehothousecucumbersoranylongcucumberwillworkjustfine.Youmayalsochoosetopeelorleavethepeelsonforaddedfiber.
Serves approx. 24 appetizers Time 15 minutes
Cucumber Cups
Ingredients
Recommend for all programs
Cooking Instructions1. Cut1largepurpleeggplantinto1/2inchrounds.Brushtheeggplantwitholiveoilonboth
sidesandplacethemonatraywithspacebetweeneachslice.Pre-heatyourgrilltohighheat.2. Inthemeantime,peel,seed,andchop5plumtomatoesandplacetheminabowl.Addgarlic,
balsamicvinegar,oliveoil.3. Placetheeggplantonthegrillandcookfor3minutestosear.Fliptheeggplantandspoon1
tablespoonofthetomatomixtureintoeacheggplant,closethelidandcookforanadditional3-5minutes.Justbeforeserving,sprinklethefreshbasilovertheeggplants.
1 large purple eggplant1/2 tsp olive oil5 plum tomatoes1 clove garlic, minced1 tsp balsamic vinegar6 fresh basil leaves, chopped
Serves 6-8 Time 10-15 Minutes
Eggplant Bruchetta
Recommend for all programs
Ingredients
Cooking Instructions
1. Preheatovento350degrees.Chop1bunchofwashedanddriedkaleinto½inchpiecesandplaceinalargebowl.Usingyourhands,massageoliveoil,lemonjuiceandKoshersaltintothekale.
2. Placekaleonparchment-linedbakingsheets.3. Bakefor10-15minutesuntilkaleisdarkgreenandcrispy.4. Coolandserve.Makes1bowlofchips.
1 bunch kale, washed, dried and cut into 1/2 inch pieces2 Tbsp olive oil2 Tbsp fresh lemon juice1/4 tsp Kosher salt
Moveovergreasy,fattypotatochips,there’sanewkidinthesnackworld.Crunchy,vitaminpackedkale.Pairthiswiththeflavorofzestylemonsandyou’vegottheperfectcrunchysatisfyingsnack.
Serves Makes 1 bowl of chips Time 10-15 minutes
Lemon Kale Chips
Ingredients
Recommend for All Programs
Cooking Instructions
1. Preheatgrilltohigh.2. Coatpeppersandonionswithcookingsprayandplacethemonagrillrackcoatedwithcooking
spray.Grill15minutesoruntilthepeppersareblackened.Placethepeppersinaziptopbagandletthemstandfor15minutes.
3. Chopthecookedonionsinto1inchpiecesandplaceinalargebowl.Peelandslicethepeppersinto1/2inchstripsandaddthemtotheonions.
4. Combinetheoil,mushrooms,andasparagus;tosswelltocoat.Placethemonthegrillrackandcook3minutesoneachside.
5. Chopmushroomsinto1inchpiecesandaddittotheonion.Sliceasparagusdiagonallyinto11/2inchpieces;addtotheonions.
6. Drizzlewithdressing,tosstocoatandserve.(Makesexcellentleftovers.)
4 bell peppers (red, yellow, green) halved and seeded6 portobello caps1/3 Cup fat-free Italian dressing4 red onions, peeled and cut into 6 wedges2 tsp olive oil2lbs asparagus
cooking spray
Thisshowsuponenightasasidedishforsteakandthenextnightitcantopfreshsaladgreens.Soeasy,soversatile,sogood.
Serves 8-10 Time 10 Minutes
Grilled Antipasto Vegetables
Ingredients
Recommend for all programs
Cooking Instructions
1. Slicetheheadintwolengthwiseandwashthoroughlyforanysandysoilthatmayresideinbetweenleaves.
2. Placethehalvedbokchoyinalargebowl.Inameasuringcupwithaspout,mixtheoliveoilandsoysauce,saltandpepperandmix.Pourthisoverthebokchoyandtosstocoat.
3. Grillthebokchoy,cutsidedown,oververyhotcoalsfor4-6minutesoruntilthegreensarebrownedbutnotburnt.Serveimmediately.
Serves 4 Time 6 Minutes
4 heads baby bok choy (1 head per person)1 Tbsp olive oil2 tsp low-sodium soy sauce1/4 tsp salt1/4 tsp black pepper
Grilled Baby Bok Choy
Ingredients
Recommend for All Programs
Serves 4 Time 5 minutes
Cooking Instructions
1. Preheatgrilltohighheat.2. Brushlettuceandonionswithoil,saltandpepper.3. Placelettuceonthegrillandquicklysearbothsidesmakingthosedistinctivegrillmarks.Re-
moveandsetaside.4. Placetheonionsonthegrillandcookforapproximately2-3minutesperside.Justuntildesired
doneness.5. Toassemblesalads,place1romaineheartonaplate,2or3onionslices,1tbspcheeseand
splashofvinegar.
2 heads Romaine, cut in half lengthwise 1 small red onion, cut in thin rings 2 tbsp olive oil 4 tbsp Parmesan cheese splash balsamic vinegar
Salt & Pepper to taste
Needsomethingdifferentfromasalad?Grillit.Thehighheatintensifiesthesweetflavorofromainelettuceleaves.RadicchioandEndiveleaveswillalsoworkwellinthisrecipe.Thissaladisveryeasytodoubleandisabigcrowdpleaser!
Grilled Romaine
Ingredients
Recommend for all Programs
Cooking Instructions
1. Soak12woodenskewersorrosemarystemsinwater.Preheatgrilltomediumhighheat.2. Combinerosemary,oil,garlic,lemonzest,lemonjuice,saltandpepperinamediumbowl.Add
thesalmon,tosstocoat.Alternatethesalmonandtomatoesfillingskewers.3. Oilthegrillracks(usetongstowipeapapertowelsoakedinvegetableoilacrossthegrillgrates)4. Grillfor4-6minutesperside.
2 tsp fresh rosemary, minced1 tsp extra virgin olive oil2 cloves garlic, minced1 tsp freshly grated lemon zest1 tsp fresh lemon juice1/2 tsp kosher salt1/4 tsp ground pepper1 lb salmon filet (skinned) cut into 1 inch cubes1 pint cherry tomatoes
Freshrosemarymakesallthedifferenceinthisrecipe.Tryusingthesturdybranchesstrippedofleavesastheactualskewers.Soakthemafewminutesinwaterbeforecooking.
Serves 4 (2 skewers per person) Time 10 Minutes
Grilled Rosemary Salmon Skewers
Recommend for all programs
Ingredients
Cooking Instructions
1. Preheatthegrillonmedium.2. Peeltheouterlayerofftheonions.Sliceasmallsectionoffofoneendofeachoniontomakea
baseandmakeaholeinthecenter.3. Fillthecenterofeachonionwith1bouilloncubeand1tablespoonofbuttersubstitute.Replace
thetopoftheonionandwrapeachonioninaluminumfoil.4. Grillfor1houroverindirectheatwithaclosedlid.Whendone,removethetopsandcutthem
intobitesizepiecesandplacetheminaservingbowlwithallthecookedjuices.
4 large Vidaila onions4 Tbsp Smart Balance or I Can’t Believe It’s Not Butter4 cubes Low-sodium chicken (or beef) bouillon cubes
Thisrecipescallesfor1low-sodiumchickenbouilloncubeperonion,butyoucansubstitute1low-sodiumbeefboullioncubeformoreofa“Frenchonionsoup”taste.
Serves 4 Time 10 Minutes
Grilled Whole Onions
Ingredients
Recommend for All Programs
Cooking Instructions
1. Inasmallbowl,combine4Tbsp(1/4Cup)oil,vinegar,garlic,1/4tspsalt,1/4tsppepperinabowl,mixandsetaside.
2. Heatthegrilltohigh(425-550degrees).Inalargebowl,combinetheremainingoilwiththeremainingpepper,tossinthesalmonandcoatallsides.
3. Setoutrowsof3salmonchunksonacleanworksurface.Wraptheturkeybaconaroundthesalmonweavinglongpiecesbetweenchunks.Skewereachrowofsalmonleavingalittlesepara-tionbetweenpieces.
4. Oilthegrillgratesusingawadofpapertowelsandtongs.Setthekebobsonthegrate,grillcov-ered,turnonce,untilfishisbarelycookedthroughabout5minutes.
5. Stirthefreshparsleyintothebowlwiththeoilandvinegaranddrizzleontopofthekebobs.
5 Tbsp olive oil2 Tbsp red wine vinegar1 small garlic clove, minced1/2 tsp kosher salt1/2 tsp ground pepper, divided1 1/2 lb fresh salmon fillets at least 1 inch thick, skinned and cut into 1 1/2 inch chunks4 oz thinly sliced turkey bacon, cut in half lengthwise3 Tbsp fresh parsley, chopped
Usefresh,thicksalmonfilets.You’llneed8(10inch)skewers;soakwoodenskewersinwaterbeforecooking.Also,freshparsleymakesthedifferenceinflavorforthisdish.
Serves 4 Time 5 Minutes
Salmon Kebobs with Parsley Vinaigrette