Zone Recipes: Main Courses
From LoveToKnow Diet
With its emphasis on healthy, wholesome fare, the Zone Diet incorporates a wide variety of main course meals to its repertoire of recipes. The importance of protein cannot be overlooked when adapting this plan to your food intake. Furthermore, since unsaturated fats and complex carbohydrates are essential macronutrients for obtaining the all-important balanced food equation, these are constant ingredients found in Zone recipes as well. In its stylish, yet diet-friendly way, Mastering the Zone offers a plethora of recipes. With their inclusion into your daily intake, Zone recipes can assist with making the plan easier and structured. Here are a few recipes to get you going with Zone cooking:
Recipes
Fish with Salsa Topping
Ingredients
12 oz. of your favorite white fish, such as haddock, cod or flounder
2 c. prepared salsa
4 c. of snow peas or green beans
2 2/3 tsp. olive oil
Directions
Preheat oven to 375 degrees. Spray large baking dish with cooking spray. Place fish in baking dish and top with salsa. Cover tightly with foil. Bake for 30 minutes.
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.
Divide vegetables between 2 plates and top with 6 oz. of fish each. Serve.
Servings and Zone Nutrition Information
Makes 2 servings.
Per serving: 4 blocks of protein, 4 blocks of fat, 4 blocks of carbohydrate
Beef Stroganoff
Ingredients
6 oz. beef, eye of the round
1 c. plain low fat yogurt
6 c. fresh mushrooms, sliced
1 c. onion, diced
4 tsp. cornstarch
2 c. green beans
2 2/3 tsp. olive oil
¼ tsp. red cooking wine
¼ tsp. Worcestershire sauce
½ c. beef stock
Salt and pepper to taste
Directions
Heat oil in large skillet over medium-high heat. Add mushrooms, onion and beef; cook for 10 minutes.
Meanwhile, in a small saucepan over medium-low heat, combine cornstarch and Worcestershire sauce; whisk until blended well. Add yogurt, wine and beef stock to bowl and mix thoroughly; simmer sauce, stirring until thickened and heated through, about 5 minutes. Do not allow sauce to boil.
Add sauce to mushrooms, onion and beef and cook for 1 minute. Add green beans, salt and pepper; cook for 5 minutes. Serve.
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 oz. chicken breast meat
5 c. tomato, diced
6 c. eggplant, ¼” slices
2/3 tsp. olive oil
18 black olives, sliced
6 garlic cloves, minced
1 tsp. dried basil
1 tsp. dried oregano
¼ c. water
2 tbs. red cooking wine
Directions
In a large skillet, heat oil; add chicken and cook until lightly browned, about 2 minutes per side. Add tomato, garlic, basil, oregano, olives, water and red wine; simmer, covered, for about 10 minutes or until most of the liquid is evaporated.
Meanwhile, cook eggplant slices in boiling water and a dash of salt until tender, about 10 minutes. 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
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