Zone Diet Recipes

Karen Frazier
veal goulash

Entering the Zone, as described by Dr. Barry Sears, can be accomplished with the help of the guidelines outlined in his book, The Zone. Zone diet recipes do not have to be complicated or require a great length of time. The following Zone recipes will help you plan your meals and get cooking within minutes.

Six Delicious Dishes for the Zone Diet

Mexican Bean Stew

Ingredients

  • 8 oz. skinless white chicken meat (breast meat), diced
  • 1 c. black or red beans, canned, rinsed
  • ½ c. onion, chopped
  • ¾ c. zucchini, chopped
  • 1 c. tomato puree
  • ½ c. salsa
  • 3 tsp. olive oil
  • 2/3 c. water
  • salt and pepper to taste
  • 2 tbs. parsley

Directions

  1. Heat 2 tsp. oil in saucepan on medium-high heat. Add beans, onion and zucchini; cook until tender, about 5 minutes. Add tomato puree, water, parsley and salsa. Continue cooking until heated through, about 5 more minutes.
  2. While vegetables are cooking, heat 1 tsp. oil in small skillet on medium-high heat. Add chicken and cook until done, about 5 minutes.
  3. Add chicken to vegetables and simmer 5 additional minutes.

Servings and Zone Information

  • Makes 2 servings
  • Block Size: 4 blocks of protein, 4 blocks of carbohydrate, 4 blocks of fat

Veal Goulash

Veal Goulash
Veal Goulash

Ingredients

  • 8 oz. veal, cut into ½" cubes
  • 3 c. onion, diced
  • 2 c. tomato puree
  • 4 tsp. cornstarch
  • 3 tsp. olive oil
  • 6 garlic cloves, minced
  • 2 c. beef stock
  • ¼ tsp. caraway seeds
  • 2 tbs. paprika
  • 1 tbs. Worcestershire sauce
  • Pepper to taste
  • Fresh basil, roughly chopped

Directions

  1. Preheat oven to 400 degrees.
  2. Coat bottom of baking dish with oil. Place all ingredients, except cornstarch and basil, in prepared dish. Using foil, tightly cover and place in oven for 20 minutes.
  3. Mix cornstarch and basil together with water to form a paste-like consistency. Remove casserole from oven and stir in cornstarch and basil mixture. Continue stirring until thoroughly coated. Return casserole to oven, covered, and cook 10 minutes longer.

Servings and Zone Information

  • Makes 2 servings
  • Block Size: 4 blocks of protein, 4 blocks of carbohydrate, 4 blocks of fat

Fish with Salsa Topping

Ingredients

  • 12 ounces of your favorite white fish, such as haddock, cod or flounder
  • 2 cups prepared salsa
  • 4 cups snow peas or green beans
  • 2 2/3 teaspoon olive oil

Directions

  1. Preheat oven to 375 degrees.
  2. Spray large baking dish with cooking spray. Place fish in baking dish and top with salsa. Cover tightly with foil and bake for 30 minutes.
  3. Place snow peas or green beans and a small amount of water (enough to cover vegetables) in a medium size saucepan. Cook over medium heat until tender.
  4. Divide vegetables between two plates and top with 6 ounces of fish each. Serve immediately.

Servings and Zone Nutrition Information

Makes 2 servings.

Per serving: 4 blocks of protein, 4 blocks of fat, 4 blocks of carbohydrate

Beef Stroganoff

Beef Stroganoff with Greens

Ingredients

  • 6 ounces beef, eye of the round
  • 1 cup plain low-fat yogurt
  • 6 cups fresh mushrooms, sliced
  • 1 cup onion, diced
  • 4 teaspoons cornstarch
  • 2 cups green beans
  • 2 2/3 teaspoon olive oil
  • 1/4 teaspoon red cooking wine
  • 1/4 teaspoon Worcestershire sauce
  • 1/2 cup beef stock
  • Salt and pepper, to taste

Directions

  1. Heat oil in large skillet over medium-high heat. Add mushrooms, onion and beef; cook for 10 minutes.
  2. Meanwhile, in a small saucepan over medium-low heat, combine cornstarch and Worcestershire sauce; whisk until blended well.
  3. Add yogurt, wine and beef stock to bowl and mix thoroughly; continue to simmer sauce, stirring until thickened and heated through, about five minutes. Do not allow sauce to boil.
  4. Add sauce to mushrooms, onion and beef and cook for one minute. Add green beans, salt and pepper; cook for five minutes. Serve immediately.

Servings and Zone Nutrition Information

Makes 2 servings.

Per serving: 4 blocks of protein, 4 blocks of fat, 4 blocks of carbohydrate

Mediterranean Chicken

Ingredients

  • 8 ounces chicken breast
  • 5 cups tomato, diced
  • 6 cups eggplant, ¼" slices
  • 2/3 teaspoon olive oil
  • 18 black olives, sliced
  • 6 garlic cloves, minced
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/4 cup water
  • 2 tablespoons red cooking wine

Directions

  1. In a large skillet, heat oil; add chicken and cook until lightly browned, about two minutes per side.
  2. Add tomato, garlic, basil, oregano, olives, water and red wine; simmer, covered, for about 10 minutes or until most of the liquid is evaporated.
  3. Meanwhile, cook eggplant slices in boiling water and a dash of salt until tender, about 10 minutes.
  4. Remove from heat and place eggplant slices on dinner plates. Top with chicken. Serve immediately.

Servings and Zone Nutrition Information

Makes 2 servings.

Per serving: 4 blocks of protein, 4 blocks of fat, 4 blocks of carbohydrate

Spiced Apples

Ingredients

  • 1 c. low fat cottage cheese
  • 2 tsp. sugar
  • 1 ½ apples, peeled and chopped (place in lemon juice until ready to cook to prevent browning)
  • 1 ½ tsp. olive oil
  • ¼ tsp. allspice
  • ½ tsp. cinnamon
  • dash of nutmeg
  • 5 tbs. water

Directions

  1. In skillet, heat oil and sugar, stirring constantly until sugar melts. Add apples and spices; stir to coat evenly.
  2. Add 3 tbs. water while continuing to stir. Cook apples until lightly browned on all sides.
  3. Remove apples from heat and let cool slightly.
  4. Evenly divide and place cottage cheese on four plates. Top with cooked apples.
  5. Add 2 tbs. water to skillet and cook until sauce is thickened slightly. Pour over apples.

Servings and Zone Information

  • Makes 4 servings
  • Block Size: 1 block of protein, 1 block of carbohydrate, 1 block of fat

Enjoy a Variety of Dishes

Zone recipes are available to suit a variety of food preferences, including tasty soup and dessert dishes. By carefully following the Zone program and availing yourself of the many recipes available weight loss may be just around the corner.

Zone Diet Recipes