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Metabolic Medical Centers
Bacon Brown Sugar Brussel SproutsBetter Than Usual Cranberry SauceCauliflower Mashed PotatoesCollards with Red OnionsGreen Beans with Shallots and Red PepperMarinated Turkey BreastMom’s Whole Roasted TurkeyNo Bake Turtle Pumpkin PieOven Roasted AsparagusRaw Tuscan Kale SaladRoasted Brussel SproutsSkinny Pumpkin PieThanksgiving Stuffing
November RecipesThanksgiving Menu
Ingredients
Recommend for All Programs
Cooking Instructions
1. CookbaconinaDutchovenovermediumheat10minutesoruntilcrisp.Removebacon,anddrainonpapertowels,reservingdrippingsinDutchoven.Crumblebacon.
2. Addbroth,brownsugar,andsalttodrippingsinDutchoven,andbringtoaboil.StirinBrus-selssprouts.Coverandcook6to8minutes,oruntiltender.TransferBrusselssproutstoaserv-ingbowlusingaslottedspoon,andsprinklewithbacon.Serveimmediately.
4 slices turkey bacon1 (14 oz) low-sodium chicken broth1 tbsp Splenda brown sugar 1 tsp salt1 1/2 lb fresh brussel sprouts, trimmed and halved
Serves 6-8 Time 30 minutes
Bacon Brown Sugar Brussel Sprouts
Recommend for Nutriplus and Maintenance Programs
Ingredients
Cooking Instructions
1. Inamediumsaucepan,bringallingredientstoaboil.2. Reducetheheatandsimmerfor10minutes.3. Bringtoroomtemperatureandserveorcoverandrefrigerateforupto4days.
1 medium bag fresh cranberries (12 oz.)1/2 Cup Splenda Brown Sugar Blend1 Cup water1 Tbsp fresh ginger, peeled and grated1 tsp orange zest1/8 tsp cloves, ground
*ThisrecipeisforpatientsontheNutriplusorMaintenanceProgramandnotrecommendedforpatientsstilllosingweight.Itisahealthieralternativetotraditionalcranberrysauce.
Makes about 2 Cups Cook Time 10 Minutes
Better Than Usual Cranberry Sauce
Ingredients
Recommend for All Programs
Cooking Instructions
1. Inalargestockpot,boilcauliflowerandgarlicinbrothfor40minutes(oruntilforktender.Drainremainingbrothafterremovingfromstove.
2. Placecauliflowerinanelectricmixerandblenduntilcompletelymashed.Addthepepper3. Topwithparmesancheese.
Makes 4 Cups: Per Cup 50 Calories, 6g Carbs, 3g Protein, .5g Fat, 4g Fiber
Usefreshcauliflowerinsteadoffrozen.Frozencauliflowercontainstoomuchwaterandwilleffectthetextureofyourmashed“potatoes”.
Serves 4 Time 50 Minutes
Cauliflower Mashed Potatoes
1 large cauliflower head, chopped2 cloves garlic, mashed and roughly chopped3 Cups low sodium vegetable broth ( chicken broth works too)to taste black pepper1/3 Cup grated parmesan cheese (optional)
Ingredients
Recommend for All Programs
Cooking Instructions
1. Trimanddiscardthickstemsfrombottomofcollardgreenleaves.Thoroughlywashcollardgreens.
2. SautéonionsinhotoilinaDutchovenovermedium-highheat8to10minutesoruntiltender.Addbrothandnext4ingredients.
3. GraduallyaddcollardstoDutchoven,andcook,stirringoccasionally,8to10minutesorjustuntilwilted.Reduceheattomedium,andcook,stirringoccasionally,1houroruntiltender.
3 (16-oz.) bags fresh collard greens2 medium red onions, finely chopped2 tbsp vegetable oil2 1/2 Cups vegetable broth1/4 Cup cider vinegar2 tbsp Splenda brown sugar1 1/2 tsp salt1/2 tsp dried crushed red pepper
Serves 8 Time 1 hour 20 minutes
Collards with Red Onions
Ingredients
Recommend for All Programs
Cooking Instructions
1. Cookgreenbeansinboilingsaltedwatertocover3to4minutesoruntilcrisp-tender;drainwell.
2. Meltbuttersubstituteinalargeskilletovermedium-highheat;addslicedshallotsandbellpep-per,andsauté4minutesoruntiltender.Addgreenbeans,salt,pepper,andgarlicpowder,andtosstocombine.
*1/2smallsweetonion,thinlysliced,maybesubstituted.**1/2tsp.regularsaltmaybesubstituted.
2 (16-oz.) bags frozen whole green beans, thawed1/4 Cup butter substitute3 large shallots, thinly sliced*1 large red bell pepper, cut into thin strips1 tsp kosher salt**1/2 tsp pepper1/2 tsp garlic powder
Serves 8-10 Time 20 minutes
Green Beans w/ Shallots and Red Pepper
Ingredients
Recommend for All Programs
Cooking Instructions
1. Inalargebowl,combineoil,lemonjuice,garlic,pepper,andthyme.Rubtheturkeywiththemixture,beingsuretogetundertheskin,wrapittightlyinplasticwrapandplaceinthefridgefor6-24hours.
2. Pre-heattheovento350degrees.3. Placethebreastinaroastingpanonasmallracktoliftitoffofthebottom.Coverwithatight
fittinglidandroast20-25minutesperpound(about1hour15minutes)untilaninstantreadthermometerinsertedintothethickestpartofthemeatregisters170degrees.
1 (4-5 lb) boneless turkey breast4 Tbsp olive oil1 Tbsp fresh lemon juice1 tsp minced garlic1/2 tsp fresh black pepper1 tsp fresh thyme
Howmanytimeshastheperfectturkeyontheoutsidebeensomethingtotallydifferentontheinside?Let’sleavethatperfectlookingturkeytoNormanRockwellandmakeaperfecttastingturkeythatwillleaveyourfamilyandfriends“gobbling”formore....
Serves 6-8 Time 24 Hours marinating Cook Time 1-1 1/2 hours)
Marinated Turkey Breast
Ingredients
10-12 people 12-15 lb turkey14-16 people 15-18 lb turkey20-22 people 18-22 lb turkeyIf large turkeys are not available, you can cook two smaller ones.
1 turkey, approx. 15 lbs.*juice of a lemonsalt and pepperolive oil 1/2 yellow onion, peeled and quarteredtops and bottoms of a bunch of celery2 carrotsparsleysprigs of fresh rosemary, thyme
Mom’s Whole Roasted Turkey
Cooking Instructions1. Tostart,iftheturkeyhasbeenrefrigerated,bringittoroomtemperaturebeforecooking.
Keepitinitsplasticwrappinguntilyouarereadytocookit.Whileintherefrigerator,andorwhileyouarebringingittoroomtemp,havethebirdrestinginapan,sothatiftheplasticcoveringleaksforanyreason,youareconfiningthejuicestothepan.Ifyougetafrozenturkey,youwillneedtodefrostitintherefrigeratorforseveraldaysfirst.Allowapproximately5hoursofdefrostingforeverypound.So,ifyouhavea15poundturkey,itwilltakeabout75hourstodefrostitintherefrigerator,oraround3days.
Handlearawturkeywiththesameamountofcautionaswhenyouhandlerawchicken-useaseparatecuttingboardandutensilstoavoidcontaminatingotherfoods.Washyouhandswithsoapbeforetouchinganythingelseinthekitchen.Usepapertowelstocleanup.
Removetheneckandgiblets(heart,gizzard,liver).Usetheheartandgizzardformakingstockforthestuffing.Theneckcanbecookedalongsidetheturkeyorsavedforturkeysoup.Orallofthegibletscanbeusedformakinggibletgravy.Notethatifyourturkeycomeswithaplasticpieceholdingthelegstogether,checktheinstructionsontheturkey’spackage.Mostlikelyyoudonotneedtoremovethoseplastictiesforcooking(unlessyouplantocookyourturkeyataveryhightemperature).Ifyouremovetheplasticties,youwillneedtousekitchenstringtotiethelegstogether.
2. Preheattheovento400degreesF.3. Washouttheturkeywithwater.Pulloutanyremainingfeatherstubsintheturkeyskin.Pat
theturkeydrywithpapertowels.Lathertheinsideofthecavitywiththejuiceofhalfalemon.Takeasmallhandfulofsaltandruballovertheinsideoftheturkey.
4. Inthismethodofcookingaturkey,wedon’tmakethestuffingintheturkeybecausedoingsoaddstoomuchtothecookingtime.Forflavor,putininsidetheturkeyahalf
ayellowonion,peeledandquartered,abunchofparsley,acoupleofcarrots,andsometopsandbottomsofcelery.Youmayneedtocapthebodycavitywithsomealuminumfoilsothatthestuffingdoesn’teasilyfallout.Closeuptheturkeycavitywitheitherstring(notnylonstring!)ormetalskewers.Makesurethattheturkey’slegsaretiedtogether,heldclosetothebody,andtieastringaroundtheturkeybodytoholdthewingsinclose.
Theneckcavitycanbestuffedwithparsleyandtiedclosedwiththinskewersandstring.
5. Ruboliveoilallovertheoutsideoftheturkey.Sprinklesaltgenerouslyallovertheoutsideoftheturkey(orhavehaditsoakinginsalt-waterbrinebeforestartingthisprocess).Sprinklepepperovertheturkey.
6. PlaceturkeyBREASTDOWNonthebottomofarackoverasturdyroastingpanbigenoughtocatchallthedrippings.Thisisthemaindifferencebetweenthewaymommakesturkeyandeveryoneelse.Cookingtheturkeybreastdownmeanstheskinoverthebreastwillnotgetsobrown.However,allofthejuicesfromthecookingturkeywillfalldownintothebreastwhilecooking.Andtheresultingbirdwillhavethemostsucculentturkeybreastimaginable.Addseveralsprigsoffresh(ifpossible)thymeandrosemarytotheoutsideoftheturkey.
7. Chopuptheturkeygiblets(gizzard,heart).Putintoasmallsaucepan,coverwithwater,addsalt.Bringtosimmerforanhourorsotohelpmakestockforthestuffing(seestuffingrecipe).
8. Puttheturkeyintheoven.Checkthecookingdirectionsontheturkeypackaging.Gourmetturkeysoftendon’ttakeaslongtocook.Withtheturkeysmomgets,sherecommendscookingtimeofabout15minutesforeverypound.Forthe15lbturkey,startthecookingat400Fforthefirst1/2hour.Thenreducetheheatto350Fforthenext2hours.Thenreducetheheatfurtherto225Fforthenexthourtohourandahalf.
Ifyouwantthebreasttobebrownedaswell,youcanturnthebirdoversothatthebreastisontop,andputitina500°Fovenorunderthebroilerfor4-5minutes,justenoughtobrownthebreast.Notethatifyoudothis,youwillhaveahigherriskofovercookingtheturkeybreast.
Starttakingtemperaturereadingswithameatthermometer,inserteddeepintothethickestpartoftheturkeybreastandthigh,anhourbeforetheturkeyshouldbedone.Youwantaresultingtemperatureof175°Fforthedarkmeat(thighsandlegs)and165°Fforthewhitemeat(breast).Thetemperatureofthebirdwillcontinuetoriseonceyoutakeitoutoftheoven,sotakeitoutwhenthetemperaturereadingforthethighis170°F,andforthebreast160°F.Ifyoudon’thaveameatthermometer,spearthebreastwithaknife.Theturkeyjuicesshouldbeclear,notpink.
9. Onceyouremovetheturkeyfromtheoven,letitrestfor15-20minutes.Turntheturkeybreastsideuptocarveit.
Making Turkey Gravy
Scrapeallthedrippingsoffofthebottomoftheroastingpan.Pourdrippingsintoasmallerskillet.Ladleoffexcessfatwithagravyspoonandsaveforpossibleuselater.Inaseparatesmallbowltakeaquartercupofcornstarchandaddjustenoughwatertodissolvethecornstarch.Beatcornstarchwithaspoontoremovelumps.Slowlyaddthecornstarchmixturetothedrippings,stirringconstantly.Youmaynotendupusingallofthecornstarchmixture.Onlyaddasmuchasyouneedtogetthedesiredthickness.Allowtimeforthecornstarchtothickenthegravy.Addsalt,pepper,sage,thyme,orotherseasoningstotaste.
Ingredients
1/4 Cup plus 2 Tbsp Sugar Free Smuckers Caramel Topping, divided1/3 Cup plus 2 Tbsp Planters Pecan pieces, divided1 Cup cold almond milk or milk of choice2 pkg (4-serving size each) Sugar Free Jell-o Vanilla Flavor Instant Pudding1 Cup canned pumpkin1 tsp ground cinnamon1/2 tsp ground nutmeg1 tub (8 oz) Cool Whip LIGHT Whipped Topping, thawed, divided
Serves 10 Time 15 minutes
No-Bake Turtle Pumpkin Pie
Cooking Instructions
1. Pour1/4cupcarameltoppingintocrust;sprinklewith1/3cuppecans.2. Beatmilk,drypuddingmixes,pumpkinandspiceswithwhiskuntilblended.Stirin11/2cups
whippedtopping.Spreadintocrust.Topwithremainingwhippedtopping.3. Refrigerate1hour.Topwithpecansanddrizzleremainingcaramelwithfork.Storeleftoversin
therefrigerator.
Nutrition (per slice) Cals: 213 Fat: 10g Carbs: 28 Fibre: 2g Sugars: 7g Protein: 1g Sodium: 355mg
GRAHAM CRUST RECIPE1-1/2 Cups HONEY MAID Graham Cracker Crumbs3 tsp honey1/4 Cup (1/2 stick) butter or margarine, meltedNO BAKE: For a no-bake crust, mix ingredients and press into pie plate as directed. Refrigerate at least 30 min. before filling.
Recommend for Nutriplus and Maintenance Programs
*ThisrecipeisforpatientsontheNutriplusorMaintenanceProgramandnotrecommendedforpatientsstilllosingweight.Itisahealthieralternativetotraditionalpumpkinpie.
Recommend for All Programs
Cooking Instructions
1. Snapoffanddiscardtoughendsofasparagus;placeasparagusonalightlygreasedbakingsheet.Drizzleevenlywitholiveoil;sprinkleevenlywithgarlic,salt,andpepper.
2. Bakeat350°for10minutesortodesireddegreeoftenderness.Transferasparagustoaservingdish;sprinklewithalmonds.
Ingredients
3 lb fresh asparagus2 tbsp olive oil3 cloves garlic, minced3/4 tsp salt1/2 tsp freshly ground black pepper1/2 Cup slivered almonds, toasted
Serves 8-10 Time 20 minutes
Oven Roasted Asparagus
Recommend for All Programs
Ingredients
Cooking Instructions1. Trimthebottomfewinchesoffthekalestemsanddiscard.Slicethekaleinto3/4-inchribbons.
Youshouldhave4to5cups.Placethekaleinalargebowl.2. Usingamortarandpestleoraknife,poundormincethegarlicand1/4teaspoonofsaltintoa
paste.Transferthegarlictoasmallbowl.Add1/4cupcheese,3tablespoonsoil,lemonjuice,pinchofsalt,pepperflakes,andblackpepperandwhisktocombine.Pourthedressingoverthekaleandtossverywell(thedressingwillbethickandneedlotsoftossingtocoattheleaves).
3. Letthesaladsitfor5minutes,thenservetoppedwiththeadditionalcheese,andadrizzleofoil.
1 bunch Tuscan kale (for ex: black or lacinato)1/2 clove garlic, smashed1/4 tsp kosher salt, plus a pinch1/4 Cup (or small handful) grated pecorino cheese, plus additional for garnish3 tbsp extra-virgin olive oil, plus additional for garnish1/4 Cup freshly squeezed juice of one lemon1/8 tsp red pepper flakesto taste freshly ground black pepper
Serves 4 Time 15 minutes
Raw Tuscan Kale Salad
Recommend for All programs
Ingredients
Cooking Instructions
1. Heatoilinanon-stickskilletovermediumheatuntiltheoilisshiny.Carefullyplacethesprouts,cutsidedown,andcookuntilbrown(5-7min)stirringoccasionally.
2. Stirintheshallots,2tbspvinegar,syrup,thyme,salt,pepperandcayenne.Thecayennedoesnotaddanyheatinthisdish.Ithelpsthebrusselsproutbringoutitsownflavor.
3. Reducetheheattomedium-low,cover,andcookuntilthesproutsarebrightgreenandjustten-der,(6-8min).
4. Uncover,increasetheheattomedium-highandcookuntiltheliquidhasevaporated(3-5min)Assoonastheliquidhasevaporated,removefromtheheat,stirintheremainingtspofvinegarandbuttersubstituteandserve.
2 tsp olive oil1 lb fresh brussel sprouts, cut in half through the stem (do not use frozen)2 shallots peeled and cut into half moons2 tbsp + 1 tsp apple cider vinegar2 tbsp Walden Farms Maple Flavored pancake Syrup1 tsp fresh thyme1 tbsp Smart Balance butter substitutepinch cayenne peppersalt & pepper to taste
Brusselsproutsgetabadrapforagoodreason.Mostofusrememberbitter,soggy,mushy,pale“bounce-able”ballsrollingaroundourplates.Well,notthistime.ThisrecipeforbrusselsproutsissuretoredeemtheirreputationwithasweetsavorybalancethatfeaturesaMapleFlavoredPancakeSyrup(madebyWaldenFarms)thathaszerocalories,sugarandfat.Toogoodtobetrue?
Serves 4-6 Time 20-25 minutes
Roasted Brussel Sprouts
Ingredients
Cooking Instructions
1. Preheatovento350°F.2. Placepumpkininalargebowl.Addlightbutter,andmixwell.Usinganelectricmixer,mixin
brownsugar,milk,eggs,eggwhites,cinnamon,nutmegandvanilla.Beatonmediumspeeduntilmixtureissmooth.
3. Bake60minutes,oruntilknifeinsertedincentercomesoutclean.Servewithwhippedtoppingandenjoy!
Per slice: Calories: 172.3 Fat: 6.4 g Carbs:31.4 Fiber: 1.7 Protein: 3.5 g Sugar: 20.7Sodium: 143.1 mg
15 oz canned pumpkin 2 Tbsp light butter, softened3/4 Cup light brown sugar, unpacked1/2 Cup fat free milk1 large egg2 large egg whites1/4 tsp ground nutmeg1/2 tsp ground cinnamon1 tsp vanilla extract
Serves 8 Serving size 1/8 slice Time 1 hour
Skinny Pumpkin Dessert
Recommend for Nutriplus and Maintenance Programs
*ThisrecipeisforpatientsontheNutriplusorMaintenanceProgramandnotrecommendedforpatientsstilllosingweight.Itisahealthieralternativetotraditionaldessert.
Ingredients
Recommend for All Programs
Cooking Instructions1. Preheatovento350degreesF2. Inalargesouppot,sautéonionsinoliveoiluntiltranslucent.Addthesausageandbrown.Add
thecarrots,celery,mushrooms,chickenbroth,cherries,almonds,sage,thyme,garlicpowder,saltandpepper.
3. Mixwell,bringtoasimmer,andcookfor5-10minutesoruntiltheveggiesbegintoabsorbthechickenbroth.
4. Transfertoalargeglassbakingdish,covertightlywithaluminumfoilandbakeat350for45minutes.
1 lb mild turkey sausage4 ½ Cups mushrooms, diced1 medium yellow onion, diced6 celery stalks, diced4 carrots, diced1/2 Cup low sodium chicken broth1 Tbsp diced fresh sage½ tsp fresh thyme, minced½ Cup dried cherries, finely chopped½ Cup toasted slivered almonds½ Tbsp garlic powder4 Tbsp olive oilto taste Sea salt and black pepper
Serves 4-6 Time 45 Minutes
Thanksgiving Stuffing
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