Zone Diet Recipes
From LoveToKnow Diet
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.
Recipes
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
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.
While vegetables are cooking, heat 1 tsp. oil in small skillet on medium-high heat. Add chicken and cook until done, about 5 minutes.
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
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
Preheat oven to 400 degrees.
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.
Mix cornstarch and basil together with water to form paste 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
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
In skillet, heat oil and sugar, stirring constantly until sugar melts. Add apples and spices; stir to coat evenly. Add 3 tbs. water while continuing to stir. Cook apples until lightly browned on all sides. Remove apples from heat and let cool slightly.
Evenly divide and place cottage cheese on four plates. Top with cooked apples. 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
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