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Metabolic Medical Centers

Beer Can ChickenBuffalo Chicken SkewersChipotle Pork TenderloinCrab Stuffed MushroomsEasy Easy SalsaGrilled Veggie Skewers w/ Chimichurri Herb Veggie DipItalian Shepherds SaladLemon Sesame Kale Chips Roasted SlawShrimp KebabsTexas Turkey Chili

October RecipesHealthy Tailgating

Ingredients

Recommend for All Programs

Cooking Instructions

1. Openbeercan;drinkhalf;setaside.Soakwoodchipsinwater1hour.2. Heatgrilltomedium.3. Removeanddiscardgibletsandneckfromchicken.Rinsechickenwithcoldwater;patdry.Trim

excessfat.Startingatneckcavity,loosenskinfrombreastanddrumstickandrubtheseasoningundertheskin,insidethebodycavityandovertheskin.Holdingchickenuprightwiththebodycavityfacingdown,insertbeercanintocavity.

4. Drainwoodchips.Placehalfofwoodchipsinasmokebox.Coatgrillrackwithcookingspray.Placethechickeninadisposablealuminumpan.Spreadlegsouttoformatripodtosupportthechicken.Coverandgrill2hoursoruntilameatthermometerinsertedintomeatyportionofthighregisters180°.Addremainingwoodchipsafter1hourasneeded.

5. Liftchickenslightlyusingtongs;placespatulaundercan.Carefullyliftchickenandcan;placeonacuttingboard.Letstand5minutes.Gentlyliftchickenusingtongsorinsulatedrubbergloves;carefullytwistcanandremovefromcavity.Discardskinandcan.

6. Topreparesauce,combineCokeandremainingingredientsinasaucepan;bringtoaboil.Reduceheat,andsimmer6minutes.Cool.Servewithchicken.

1 (12-oz) can beer1 Cup 1 cup hickory wood chips 1 Packet 1 packet of McCormick seasoning (your choice) 1 (4 lb) whole chicken1/2 Cup Coke Zero1/2 Cup Low-sugar ketchup (Heinz)2 Tbsp Worcestershire sauce 1/2 tsp instant onion flakes1/2 tsp instant minced garlic 1/2 tsp liquid smoke 1/4 tsp black pepper

Easymakeaheadtailgatingrecipe.Whenit’scookedandcooled,cutitupintopiecesoruseitaspulledchicken.Justpackitupandheadtothegame.

Serves 6 (3-4 oz. chicken & 2 Tbsp sauce) Time 2 Hours

Beer Can Chicken

Recommend for All programs

Ingredients

Cooking Instructions

1. Mixallingredientsinalargebowl,coverandrefrigerateovernight.2. Pre-heatgrilltomediumhighheat.Threadchicken,celery,andtomatoesontoskewers.Grill

overmediumheatuntilheatedthrough,about2minutesperside.

1 lb. Tyson Pre-Grilled Chicken Strips, cut into 1 inch strips1/3 C Frank’s Red Hot Buffalo Wing Sauce1 small bunch celery, cut into 1 1/2 inch chunks1 pint cherry tomatoes

ThisrecipeusesFrank’sRedHotBuffaloWingSauce.Thissaucehasonly5caloriesperTablespoon,nofat,nocholesterol,andnosugar.1/3Cup=5Tablespoon(25calories).

Serves 4 Time 30 minutes (plus overnight marinating)

Buffalo Chicken Skewers

Recommend for All Programs

Ingredients

Cooking Instructions

1. Combineonion,Splenda,cumin,cinnamon,garlic,chiles,limejuice,and1Tbspoliveoilinafoodprocessor;processuntilsmooth.Pourthismixtureintoazip-locbag,addtheporkandmarinateforatleast1hourintherefrigerator.

2. Pourthechickenbrothintothecrockpot,addtheporkandcookonlowfor4hours.Whentheporkisdone,shredwithforksandplaceitbackinthecrockpot.

1 1/4 lb pork tenderloin1/2 C onion, chopped1 1/2 tsp Splenda1 tsp ground cumin1/8 tsp ground cinnamon9 large garlic cloves, peeled and smashed3 chipotle chiles, canned1 lime (juiced)2 Tbsp olive oil (divided)3/4 tsp kosher salt1/2 C low-sodium chicken broth

Serves 4 Cook Time 4-6 hours

Chipotle Pork Tenderloin

Ingredients

Recommend for All Programs

Cooking Instructions1. Preheatovento350degreesF(175degreesC).2. Mixcrabmeat,Parmesancheese,egg,buttersubstitute,andherbsinabowluntilthickyetpli-

ableenoughtoshape.Divideandrollinto121-inchballs.3. Gentlypresstheballsintothemushroomcapsandpresstospreadintoaroundedmoundatop

themushroom.4. Bakeinpreheatedovenuntilheatedthroughandgoldenontop,about30minutes.

12 portobello mushroom caps1 1/2 C lump crab meat1/2 C Parmesan cheese. grated1 egg, beaten3 Tbsp Smart Balance or I Can’t Believe It’s Not Butter1/2 tsp dill1/4 tsp chives1/4 tsp parsley

Makes 12 Time 35 Minutes

Crab Stuffed Mushrooms

Recommend for All Programs

Ingredients

1 (14 oz) low-sodium canned diced tomatoes1 (10 oz) Rotel tomatoes1/2 small onion1 smashed garlic clove1 jalapeno (optional)1 tsp Splenda1/2 tsp salt1/4 tsp cuminhandful fresh chopped cilantro1 lime juiced and zest

Makes about 28 oz. Cook Time 0

Easy Easy Salsa

Cooking Instructions

Putcanneddicedtomatoes,Roteltomatoes,onion,garlicclove,jalapeno(optional),Splenda,tablesalt,cumin,mediumhandfulofwashedcilantro,thejuiceandzestof1limeintoablender/foodprocessorandpulsefor30secondsuntilingredientsaretoyourdesiredconsistency.Pourthisoversomegrilledchickenstripsandenjoy!

Recommend for All Programs

Ingredients for Veggie Skewers

Cooking Instructions

1. Ifyourskewersarewooden,soakthem10-20minutesbeforecooking.2. Preheatgrilltomediumheatandlightlyoilgrates.Alternatelythread,zucchini,squash,

mushrooms,onion,tomatoesandbellpepperontotheskewers.3. Whiskoil,basil,oregano,salt,andblackpepperinabowl;brushthemixtureoverthevegeta-

blesastheycook.Cookfor10-15minutes.

ServewithChimichurriCombineparsley,cilantro,oregano,andgarlicinafoodprocessor,andprocessuntilfinelychopped.Addlimezestandtheremainingingredientstotheherbmixture;processuntilherbsareveryfinelychoppedandmixtureiswellcombined.(Servingsizeisapprox.2Tablespoons).

8 skewers2 zucchini, cut into 1 inch slices2 yellow squash, cut into 1 inch slices1/2 lb whole fresh mushrooms1 red onion, cut into chunks12 cherry tomatoes1 red bell pepper1/3 C olive oil1 1/2 tsp basil, dried3/4 tsp oregano, dried1/2 tsp salt1/8 tsp pepper

Serves 4 Time 15 minutes

Grilled Veggie Skewers w/ Chimichurri

Ingredients for Chimichurri

1 C fresh parsley1 C fresh cilantro1/4 C fresh oregano2 garlic cloves1/2 tsp lime zest2 Tbsp lime juice2 Tbsp olive oil1/4 tsp salt1/4 tsp pepper

Ingredients

Recommend for All Programs

Cooking Instructions

1. Combineallingredientsinamediumbowl.Thelongerthissits,thebetteritgets.Servewithfreshcutvegetableslikebroccoli,peppers,celery,squash...

3/4 C plain, non-fat Greek yogurt1 oz fat-free cream cheese1/4 C grated and peeled cucumber1 Tbsp fresh dill, chopped2 tsp red wine vinegar1/4 tsp salt1/8 tsp pepper2 garlic cloves, minced

Serves 4 Serving size 3 Tablespoons Time 5 Minutes

Herbed Veggie Dip

Ingredients

Recommend for All Programs

Cooking Instructions

Combinealltheingredientsandletthemsitatleast10minutesbeforeserving.

Serves 4-6 Time 15 Minutes

Italian Shepherd’s Salad

2 large tomatoes, chopped1 large cucumber, chopped1 large Italian sweet pepper1/4 C red onion, finely chopped1/2 C fresh parsley, chopped3 Tbsp olive oil1 1/2 Tbsp lemon juice3/4 tsp kosher salt3/4 tsp pepper

Recommend for all programs

Ingredients

Craving a crunch? Look no further. Cooking times can vary, so don’t leave these unattended in the oven.

Cooking Instructions

1. Preheat oven to 350°.

2. Chop kale into ½ inch pieces. Place kale in a large bowl. Using your hands, massage the oil, lemon juice and salt into the kale.

3. Place kale on parchment-lined baking sheets.

4. Bake for 10-15 minutes until kale is dark green and crispy.

Cool and serve.

kale (stems removed and washed)olive oillemon juiceCeltic Sea Salt (or Kosher Salt)

1 bunch2 Tbsp2 Tbsp¼ tsp

Serves 6-8 appetizer Time 10-15 minutes

Lemon Kale Chips

Recommend for All Programs

Ingredients

Cooking Instructions1. Sprayacookiesheetwithnon-stickcookingsprayandpre-heatovento400degrees.Placecut

cabbageontothecookiesheetandbrushbothsideswitholiveoil.Sprinklebothsideswithsalt,pepperandfennelseeds.

2. Roastuntiltoastedaroundtheedgesabout40-45minutes.Letitcool.3. Coarselychopthecabbage,discardthestemandplaceinalargebowl.Addthesourcream,

pickledokra,pickles,Splendaandgreenonions.Stirwellandletitsit.

1 medium head green cabbage, cut into 1 inch thick rounds1 tsp olive oil1/4 tsp coarse salt1/4 tsp pepper1/4 tsp fennel seeds1/2 C non-fat sour cream1/2 C chopped pickled okra1/2 C gerkins (or dill) pickle, chopped1/2 tsp Splenda1/4 C green onions both white and green parts, chopped

Serves 6 Time 1 Hour Roasted Slaw

Recommend for All programs

Ingredients

Cooking Instructions

1. Mixthefirst10ingredientsinabowlandwhisktocombine,addtheshrimp.Pourallthecontentsinalargezip-locbagandrefrigerateatleast20minutesoruptoovernight.

2. Preheatthegrilltomediumhighheat.Oilthegrillrack.Threadtheshrimpontoskewersandgrillfor1-1/2minutesperside,

3. Makethesauce:Whiskchilisauce,preserves,andmustardintoamediumbowl.4. Serve2Tablespoonsperguest.

Serves 4 Time 60 Minutes

1/2 C canola oil1/4 C lime juice1/8 C Splenda brown sugar1/4 C rice vinegar1/4 tsp red pepper flakeslime zest2 cloves garlic1 Tbsp ginger, grated, peeled1/4 C basil, fresh choppedpinch salt1 1/2 lb 16-20 count shrimp, peeled and deviened1 tsp chili sauce1 C sugar-free peach preserves1/4 C hot Chinese mustard

Shrimp Kebabs

Recommend for All programs

Cooking Instructions

1. Heatoilinalargeskilletuntilfragrant.Addonions,garlic,bellandbananapeppersandsaute,stirringoccasionally,untiltender(about3min.)

2. Addturkeyandcookuntilnolongerpink.Useawoodenspoontobreakmeatinto“crumbles”.3.Turnheatdowntoalowsimmerandaddtherestoftheingredients,mixtoincorporateflavors.4.Simmeronlowfor1hour.Thisisexcellentinacrockpot.

Ingredients

2 Tbsp olive oil1 1/4 C yellow onion, chopped1 Tbsp garlic minced1 1/4 C green bell pepper, seeded and chopped1 small sweet banana pepper, chopped1 lb lean white meat ground turkey1/4 lb Italian style turkey sausage1 Tbsp chili powder1/2 tsp cumindash cardamondash coriander1 bay leaf1 (12oz) can low-sodium diced tomatoes

kosher salt, pepper and hot sauce to taste

Serves 6-8 Time 60 minutes

Texas Turkey Chili