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Metabolic Cooking - Fat Loss Cookbook

Metabolic Cooking - Fat Loss Cookbook
Metabolic Cooking - Fat Loss Cookbook
Friday, 16 August 2013
Tijuana Torta Healthy Recipe



Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
A Mexican-style torta is just like a burrito, except the “wrapper” is a hollowed-out roll instead of a tortilla. Here it's filled with mashed spiced black beans and a quick guacamole. Take this vegetarian version to another level (and add calcium) by melting Monterey Jack cheese onto the bean side of the sandwich. Serve with: Grilled corn on the cob or Spanish rice.

Tijuana Torta Healthy Recipe INGREDIENTS:

  1. 1 15-ounce can black beans, or pinto beans, rinsed (see Note)
  2. 3 tablespoons prepared salsa
  3. 1 tablespoon chopped pickled jalapeño
  4. 1/2 teaspoon ground cumin
  5. 1 ripe avocado, pitted
  6. 2 tablespoons minced onion
  7. 1 tablespoon lime juice
  8. 1 16- to 20-inch-long baguette, preferably whole-grain
  9. 1 1/3 cups shredded green cabbage

Tijuana Torta Healthy Recipe PREPARATION:

Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve.

Tijuana Torta Healthy Recipe NUTRITION:

Per serving: 354 calories; 9 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 60 g carbohydrates; 17 g protein;17 g fiber; 682 mg sodium; 639 mg potassium.
Nutrition Bonus: Folate & Vitamin C (29% daily value), Potassium (18% dv), Iron (15% dv).
Carbohydrate Servings: 3
Exchanges: 3 1/2 starch, 1 vegetable, 1 plant-based protein, 1 fat

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Thursday, 15 August 2013
Southwestern Cheese Panini Healthy Sandwich Recipe


Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
Lots of colorful vegetables and salsa make this cheesy panini prettier than any grilled cheese you've ever seen. The small amount of Cheddar cheese in this sandwich goes a long way because it is shredded and sharp. Serve with a mixed salad and you've got a delightful lunch or light supper. If you happen to have a panini maker, go ahead and skip Step 3 and grill the panini according to the manufacturer's directions.





INGREDIENTS Southwestern Cheese Panini Healthy Sandwich:


  1. 4 ounces shredded sharp Cheddar cheese
  2. 1 cup shredded zucchini
  3. 1/2 cup shredded carrot
  4. 1/4 cup finely chopped red onion
  5. 1/4 cup prepared salsa
  6. 1 tablespoon chopped pickled jalapeño pepper, (optional)
  7. 8 slices whole-wheat bread
  8. 2 teaspoons canola oil

Southwestern Cheese Panini Healthy Sandwich PREPARATION:


  • Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
  • Combine Cheddar, zucchini, carrot, onion, salsa and jalapeño (if using) in a medium bowl. Divide among 4 slices of bread and top with the remaining bread.
  • Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

Southwestern Cheese Panini Healthy Sandwich NUTRITION:

Per serving: 331 calories; 14 g fat ( 5 g sat , 2 g mono ); 30 mg cholesterol; 37 g carbohydrates; 16 gprotein; 5 g fiber; 523 mg sodium; 163 mg potassium.
Nutrition Bonus: Vitamin A (50% daily value), Calcium (30% dv), Vitamin C (20% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 1/2 vegetable, 1 high-fat meat

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Italian Vegetable Hoagies Healthy Recipe


Makes: 4 servings
Active Time: 20 minutes
Total Time: 20 minutes
This delightfully easy, and somewhat messy, sandwich packs a punch with sweet balsamic vinegar, artichoke hearts, red onion, provolone cheese and zesty pepperoncini. We love it for dinner as well as lunch. If you're packing the hoagies to take along, keep the ingredients separate and assemble right before eating to avoid soggy bread. Serve with tomato and cucumber salad.






Italian Vegetable Hoagies INGREDIENTS:


  • 1/4 cup thinly sliced red onion, separated into rings
  • 1 14-ounce can artichoke hearts, rinsed and coarsely chopped
  • 1 medium tomato, seeded and diced
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon dried oregano
  • 1 16- to 20-inch-long baguette, preferably whole-grain
  • 2 slices provolone cheese, (about 2 ounces), halved
  • 2 cups shredded romaine lettuce
  • 1/4 cup sliced pepperoncini, (optional)
  • Italian Vegetable Hoagies 

PREPARATION:

Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.
Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.
To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with the baguette tops. Serve immediately.
Italian Vegetable Hoagies NUTRITION:


Per serving: 264 calories; 8 g fat ( 3 g sat , 4 g mono ); 10 mg cholesterol; 39 g carbohydrates; 14 g protein;8 g fiber; 624 mg sodium; 174 mg potassium.
Nutrition Bonus: Vitamin C (20% daily value), Vitamin A (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 1/2 medium fat meat, 1 fat
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Healthy Grilled Eggplant Panini Recipe


Makes: 4 sandwiches
Active Time: 35 minutes
Total Time: 35 minutes
Grilled eggplant is one of life's simpler pleasures: creamy and rich. Look for medium-size, purple eggplants with firm skins and no mushy spots. This end-of-summer treat will be even tastier if you can find the vegetables at a local farmstand—or in your own backyard!







Healthy Grilled Eggplant Panini INGREDIENTS:

  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons extra-virgin olive oil, divided
  • 8 1/2-inch slices eggplant, (about 1 small)
  • 1/2 teaspoon garlic salt
  • 8 slices whole-grain country bread
  • 8 thin slices fresh mozzarella cheese
  • 1/3 cup sliced jarred roasted red peppers
  • 4 thin slices red onion

Healthy Grilled Eggplant Panini PREPARATION:

Preheat grill to medium-high.
Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.

Healthy Grilled Eggplant Panini NUTRITION:

Per serving: 337 calories; 16 g fat ( 6 g sat , 6 g mono ); 22 mg cholesterol; 36 g carbohydrates; 12 gprotein; 7 g fiber; 659 mg sodium; 353 mg potassium.
Nutrition Bonus: Folate (28% daily value), Calcium (25% dv), Selenium (23% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 1 high fat meat, 1 fat
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Healthy Creamy Avocado & White Bean Wrap Recipe


Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Serve with tortilla chips, salsa and Tecate beer.






Healthy Creamy Avocado And White Bean Wrap INGREDIENTS:

  • 2 tablespoons cider vinegar
  • 1 tablespoon canola oil
  • 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note)
  • 1/4 teaspoon salt
  • 2 cups shredded red cabbage
  • 1 medium carrot, shredded
  • 1/4 cup chopped fresh cilantro
  • 1 15-ounce can white beans, rinsed
  • 1 ripe avocado
  • 1/2 cup shredded sharp Cheddar cheese
  • 2 tablespoons minced red onion
  • 4 8- to 10-inch whole-wheat wraps, or tortillas

Healthy Creamy Avocado & White Bean Wrap PREPARATION:


Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Healthy Creamy Avocado & White Bean Wrap NUTRITION:

Per serving: 346 calories; 17 g fat ( 4 g sat , 9 g mono ); 15 mg cholesterol; 44 g carbohydrates; 12 gprotein; 13 g fiber; 462 mg sodium; 491 mg potassium.
Nutrition Bonus: Vitamin A (60% daily value), Vitamin C (45% dv).
Carbohydrate Servings: 2
Exchanges: 2 1/2 starch, 1 vegetable, 1 lean meat, 2 fat
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Buffalo Chicken Healthy Wrap recipe

Makes: 4 servings
Active Time: 35 minutes
Total Time: 35 minutes
Moms and Dads like wraps because they're neat and compact--so beware: ours is messy and spicy. This fiery combination of buffalo chicken in a modern wrap is guaranteed to drip. Get out the big napkins and have a ball!









Buffalo Chicken Healthy Wrap INGREDIENTS:

  • 2 tablespoons hot pepper sauce, such as Frank's RedHot
  • 3 tablespoons white vinegar, divided
  • 1/4 teaspoon cayenne pepper
  • 2 teaspoons extra-virgin olive oil
  • 1 pound chicken tenders
  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • Freshly ground pepper, to taste
  • 1/4 cup crumbled blue cheese
  • 4 8-inch whole-wheat tortillas
  • 1 cup shredded romaine lettuce
  • 1 cup sliced celery
  • 1 large tomato, diced

Buffalo Chicken Healthy Wrap PREPARATION:

Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fourth of the chicken, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich. Repeat with the remaining tortillas.

Buffalo Chicken Healthy Wrap NUTRITION:

Per serving: 275 calories; 8 g fat ( 2 g sat , 2 g mono ); 55 mg cholesterol; 29 g carbohydrates; 24 g protein;3 g fiber; 756 mg sodium; 266 mg potassium.
Nutrition Bonus: Vitamin A (35% daily value), Selenium (28% dv), Vitamin C (20% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat, 1/2 fat

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Makes: 4 servings
Active Time: 20 minutes
Total Time: 20 minutes
Fragrant sprigs of basil and a big, ripe tomato transform bagels into a great summer sandwich.

Broiled Tomato-Pesto Healthy Sandwich INGREDIENTS:


  1. 1 1/2 cups packed fresh basil leaves, rinsed and drained
  2. 1 1/2 tablespoons freshly grated Parmesan cheese
  3. 1 1/2 tablespoons extra-virgin olive oil
  4. 1 clove garlic, minced
  5. 3 tablespoons nonfat plain yogurt
  6. Salt & freshly ground pepper to taste
  7. 4 bagels or English muffins, split
  8. 1 large ripe tomato, thinly sliced

Broiled Tomato-Pesto Healthy Sandwich PREPARATION:

Combine basil, cheese, oil and garlic in a food processor or blender and process until well blended. Add yogurt and process until smooth. Season with salt and pepper and set aside.
Preheat the broiler. Place bagels or muffins cut-side up on a baking sheet. Broil until lightly toasted, 1 to 2 minutes. Spread each half with the reserved basil mixture and top with a few slices of tomato. Season with salt and pepper and broil until hot, 1 to 2 minutes.

Broiled Tomato-Pesto Healthy Sandwich NUTRITION:

Per serving: 219 calories; 7 g fat ( 1 g sat , 4 g mono ); 2 mg cholesterol; 35 g carbohydrates; 1 g added sugars; 8 g protein; 6 g fiber; 407 mg sodium; 376 mg potassium.
Nutrition Bonus: Vitamin A (25% daily value), Magnesium (19% dv), Vitamin C (16% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 fat
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Blackened Salmon Healthy Sandwich Recipe

Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula leaves, cool tomato slices and zesty red onion. We grill our Cajun-style salmon so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.






Blackened Salmon Healthy Sandwich INGREDIENTS:

  • 1 pound wild salmon fillet, (see Ingredient Note), skinned (see Tip) and cut into 4 portions
  • 2 teaspoons blackening or Cajun seasoning
  • 1 small avocado, pitted
  • 2 tablespoons low-fat mayonnaise
  • 4 crusty whole-wheat rolls, split and toasted
  • 1 cup arugula
  • 2 plum tomatoes, thinly sliced
  • 1/2 cup thinly sliced red onion

Blackened Salmon Healthy Sandwich PREPARATION:

Oil grill rack (see Tip); preheat grill to high.
Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
Mash avocado and mayonnaise in a small bowl.
To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.

TIPS And NOTES


Ingredient note: Wild-caught salmon from the Pacific (Alaska, California, Washington and Oregon) is considered the best choice for the environment. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Blackened Salmon Healthy Sandwich NUTRITION:

Per serving: 404 calories; 14 g fat ( 3 g sat , 6 g mono ); 53 mg cholesterol; 43 g carbohydrates; 31 gprotein; 6 g fiber; 748 mg sodium; 775 mg potassium.
Nutrition Bonus: Fiber (24% daily value), Potassium (22% dv), Vitamin C (18% dv), Folate (15% dv), good source of omega-3s.
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1 fat (mono)

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Bistro Flank Steak Healthy Sandwich Recipe

Makes: 4 sandwiches
Active Time: 45 minutes
Total Time: 45 minutes
Make this bistro-style sandwich, sauce and all, completely on the grill. If you're in a hurry, just grill the steak and garlic and substitute jarred roasted red peppers for the grilled bell peppers. Make it a meal: Serve with Oven “Fries” and a glass of lemonade.








Bistro Flank Steak Healthy Sandwich INGREDIENTS:

  • 6 cloves garlic, unpeeled
  • 1 tablespoon extra-virgin olive oil
  • 3/4 pound flank steak, trimmed
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper
  • 1 medium red bell pepper
  • 1 medium yellow bell pepper
  • 4 large slices whole-wheat country bread, cut in half, or 8 small slices
  • 2 tablespoons reduced-fat mayonnaise
  • 1 cup mixed salad greens

Bistro Flank Steak Healthy Sandwich PREPARATION:

Preheat grill to medium-high.
Place garlic in the center of a piece of foil and drizzle with oil. Gather the foil together at the top to form a sealed packet. Sprinkle both sides of steak with 1/4 teaspoon salt and pepper.
Place the garlic packet over indirect heat or the coolest part of the grill. Place the steak and bell peppers over direct heat or the hottest part of the grill. Cook the garlic until soft and golden brown, 8 to 10 minutes. Cook the peppers, turning occasionally, until the skin is blistered on all sides, about 10 minutes total. Cook the steak, turning once, until desired doneness, about 6 minutes per side for medium. Transfer the garlic packet, peppers and steak to a clean platter. Tent the steak with foil to keep warm.
Grill bread, turning once, until toasted, about 1 minute per side.
When the peppers are cool enough to handle, peel and discard the stems, seeds and ribs. Slice into wide strips and toss with the remaining 1/4 teaspoon salt in a small bowl. Peel the garlic and place it and the oil from the packet in another small bowl. Add mayonnaise and mash with a fork until combined. Slice the steak very thinly.
To assemble sandwiches, spread 1 scant teaspoon of the roasted garlic aïoli on each piece of bread. Divide greens, the sliced steak and grilled peppers among 4 slices of bread; top with the remaining bread.

Bistro Flank Steak Healthy Sandwich NUTRITION:

Per sandwich: 287 calories; 10 g fat ( 3 g sat , 5 g mono ); 33 mg cholesterol; 26 g carbohydrates; 0 gadded sugars; 21 g protein; 2 g fiber; 596 mg sodium; 393 mg potassium.
Nutrition Bonus: Vitamin C (160% daily value), Selenium (27% dv), Vitamin A (25% dv), Zinc (22% dv).
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat
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Barbecued Pork Healthy Sandwiche Recipe


Smoky grilled onion and your favorite barbecue sauce transform grilled pork tenderloin into a hearty summer sandwich. If you're concerned about sodium, be sure to choose a lower-sodium barbecue sauce.

Makes: 2 servings, about 1 cup filling each
Active Time: 15 minutes
Total Time: 15 minutes (not including pork marinating & grilling)








Barbecued Pork Healthy Sandwiche INGREDIENTS:

  • 1 small yellow onion, cut into 1/2-inch-thick rounds
  • 1 teaspoon canola oil
  • 2 whole-wheat buns, split horizontally
  • Chipotle-Marinated Pork Tenderloin, grilled (see recipe), thinly sliced
  • 1/3 cup prepared barbecue sauce

Barbecued Pork Healthy Sandwiche PREPARATION:

Preheat grill to high or heat a large indoor grill pan over high heat. Lightly brush onion with oil and grill (after the pork is done) until lightly browned and soft, turning once, 4 to 5 minutes. Let cool on a cutting board.
Lightly toast buns cut side down on the grill or in the pan.
Chop the onion; transfer to a large bowl. Shred pork using two forks; add to the bowl. Add barbecue sauce; stir to combine. Serve the pork filling on the toasted buns.

TIPS And NOTES


Make Ahead Tip: Cover and refrigerate for up to 2 days. Serve cold or reheat before serving.

Barbecued Pork Healthy Sandwiche NUTRITION:

Per serving: 319 calories; 9 g fat ( 2 g sat , 4 g mono ); 63 mg cholesterol; 32 g carbohydrates; 27 g protein;4 g fiber; 711 mg sodium; 614 mg potassium.
Nutrition Bonus: Selenium (86% daily value), Zinc (20% dv), Magnesium & Potassium (18% dv), Iron (15% dv).
Carbohydrate Servings: 2
Exchanges: 2 starch, 3 very lean meat, 1/2 fat.
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