Zone Recipes

 

June 2006  Check out these great Zone Meals from the Doctor's Lounge!

May 2006  Margarita Chicken

Apr 2006 Marinated Chicken Packets

Feb 2006 Springtime Salad

Jan 2006 Hummus Deviled Eggs, Great Snack, remember Dr. Sears' Video at Seminar

Dec 2005 Grilled Steak Salad

Oct/Nov 2005 Beef & Broccoli with Walnuts

September 2005 Pigs in a Blanket Appetizer

August 2005 Greens, Seared

July 2005  Swiss Style Green Beans

June 2005 Egg and Fruit Breakfast

May 2005 Teriyaki Beef Kabobs

April 2005 Golden Oats & Herbs

March 2005 One Martini Lunch

February 2005  A Quick Lunch Soup

January 2005  Lentil Spinach Casserole

December 2004 Quick Applesauce Breakfast

November 2004 Turkey and Green Beans With Tomato Sauce

October 2004  Pan Seared Tuna  Zone Cuisine for a Dinner Party

September 2004  Poached Salmon Steaks with Hot Basil Sauce

August 2004 Marinated Veggies

July 2004  Grilled Chicken Breast with Sautéed Rappini

 

May 2006 Margarita Chicken

 

 

 

Apr 2006 Marinated Chicken Packets

 

 

 

 

Feb 2006 Springtime Salad  Nice Salad for a Male, Half of this is equal to a Zone Bar

Ingredients: 1 1/2 cups of raw spinach 2 hard boiled egg whites, chopped 1/2 cup 1% or fat-free cottage cheese 1/2 cup red/white kidney beans OR chickpeas 1 tomato, diced 1 cup chopped raw mushrooms 1 cup chopped cucumber 4 1/2 tsp slivered almonds 1/8 cup finely chopped onion Directions: Mix well and enjoy! Nutrition Facts per serving: 400 calories 45 grams carbohydrate 13 grams fiber 37 grams protein 9 grams fat

 

Jan 2006 Hummus Deviled Eggs A Great Snack!

Ingredients: 2 doz (24) hardboiled eggs 2-15 oz cans chickpeas/garbanzo beans 1/4 cup sesame tahini 1 clove garlic 2 Tbsp fresh parsley 2 Tbsp green onion Salt and pepper to taste Directions: Hard boil 2 dozen eggs. Peel the eggs, slice in half and discard the yolks. Make hummus mixture by combining the remaining ingredients in a blender or food processor and blending until smooth. If mixture is too thick for blending, add a splash of lemon juice. Pipe hummus mixture into the eggs. Enjoy!   Makes 24 servings Serving Size: 2 egg halves (1 whole egg) Nutrition Facts per serving: 140 calories 9 grams carbohydrate 2 grams fiber 9 grams protein 7 grams fat

 

Dec 2005 Grilled Steak Salad

Ingredients: 3 oz. lean eye of round 2 cups mushrooms, whole 1 cup onions, sliced 5 cups Romaine lettuce, torn and washed 1 1/3 tsp. olive oil 2 tbsp. red wine vinegar 2/3 cup of grapes Directions: Season the steak with salt & pepper. Cover a metal pan or cookie sheet that will fit onto your grill with foil. Spray lightly with cooking spray. Place onions and mushrooms on the foil and onto hot grill. Cover and cook for about 10 minutes. Uncover and stir them around a bit. Now place steak directly onto grill alongside pan with onions and mushrooms. Cover and cook to desired doneness, turning once. Place onions and mushrooms atop lettuce. Slice steak over salad. Now drizzle with oil and vinegar. You're done! Nutrition Facts per serving: 400 calories 46 grams carbohydrate 11 grams fiber 32 grams protein 12 grams fat

 

 

Oct/Nov 2005 Beef & Broccoli with Walnuts

Prep: 5 minutes Cook: 10 minutes Servings: Serves 6 1 package (1 pound) fully-cooked beef pot roast with gravy 1/2 cup walnut halves 1/2 cup Chinese-style Hoisin sauce 4 Tbsp. plum jelly or fruit spread 1 Tbsp. water 3 cups fresh broccoli florets, cooked

Heat large nonstick skillet over medium heat until hot. Combine walnuts, 2 Tbsp. plum jelly, and water in skillet. Cook and stir continuously 5 minutes or until walnuts are slightly glazed. Transfer to plate; spread to separate. Remove beef pot roast from package. Measure 3/4 cup of the gravy and place gravy in same skillet. (Add beef broth or water to equal 3/4 cup if necessary.) Add 1/2 cup Hoisin sauce and 2 Tbsp. plum jelly to skillet. Heat over medium heat until hot, stirring occasionally. Cut pot roast into 1-inch pieces; add to skillet. Cook over medium-low heat 5-6 minutes or until beef is heated thoroughly, stirring occasionally. Spoon beef mixture and walnuts over broccoli. Serve hot.

Nutrition Info: 328 calories, 21g protein, 36g carbohydrate, 12g fat, 3g sat. fat, 2mg iron, 626mg sodium, 44mg cholesterol (per serving)

 

 

September 2005 Pigs in a Blanket Appetizer

Pigs in a Blanket Appetizer

 

1-pint oysters

1 pound of turkey bacon

Toothpicks

 

Wrap an oyster with a strip of bacon.  Secure with a toothpick.  Repeat until you have enough “pigs” to fill a hot frying pan.  Cook on medium high heat until the turkey bacon is crisped.  Serve on lettuce leaves with a seafood red sauce or Tabasco sauce.  Serves 4

 

 

August 2005 Greens, Seared

 

A healthful, affordable recipe.

 

15 minutes

Serves: 6

 

1-1/2 pound of kale or collards

2 Tbsp olive oil

4 cloves of chopped garlic

1 cup of water

1/4 tsp salt

1 tsp black pepper

2 Tbsp cider vinegar

 

Topping:2 tbs. Each: toasted sesame seeds and slivered almonds

 

1. Clean the greens thoroughly and cut stems away. Dry well and tear into salad pieces or slice across the leaf into 1/2" pieces.

 

2. In a large deep pot or skillet with a cover, sauté garlic in oil. Add greens in pan with 1-cup water, cover; steam for 4 minutes. 3. Uncover, stir constantly until greens shrink. Add salt and pepper and continue to stir on high until mixture is thoroughly wet. Sprinkle cider vinegar. Cover; turn off heat; let stand until ready to serve.

  

Topping directions:

 

In a Teflon pan, place 2 tablespoons of both sesame seeds and almonds.  Turn the heat on medium high.  Watch carefully.  When golden brown, remove from heat and pan and sprinkle on top of the seared greens. 

  

With the combination of greens and seeds, this dish is a magnesium rich side dish to roasted chicken or fish.

 

 

 

 

July 2005  Swiss Style Green Beans

Serving Size: 10

Ingredients:
2 T. Grated Onion
3 T. butter (fat serving)

1 T. flour

3 T. olive oil (fat serving)
10 drops liquid Stevia Herbal Sweetener*
1 t. Salt
1 t. White Pepper
1 Pt. Plain Yogurt (protein serving)
8 oz Grated Broad Run Swiss Cheese (protein serving)
4 16 oz Cans-French Style Green Beans (or the equivalent frozen green beans for a higher nutrient content)(carbohydrate serving)
1/2 Cup Slivered Almonds (fat serving)

Directions:
Lightly sauté the onions in butter and olive oil, and stir in the flour,
stevia, salt and white pepper. Blend well. Stir in the plain yogurt. Cook
until thick, stirring occasionally. Drain the green beans and add to the
yogurt mixture. Pour into a buttered casserole. Top with Swiss
cheese. Melt the remaining 3 T. of margarine, then stir in the slivered almonds. Spread over the top of the cheese.
Bake at 350 F. for 30-40 minutes

This may be prepared in advance and refrigerated, but it is better if you
prepare the corn flake mixture when you are ready to bake the dish.

* Follow packaging directions to equal 2 tablespoons white sugar, as stevia brands vary.

 

 

June 2005 Egg and Fruit Breakfast Ingredients: 6 egg whites [3P] 3 teaspoons low fat cream cheese [3F] 3/4 cup cubed cantaloupe [1C] 2/3 cup cubed honeydew melon [1C] 1 sliced kiwi [1C] Directions: Assemble fruit salad and refrigerate. Beat eggs vigorously for 30 seconds. Pour into frying pan over low heat. When eggs are ready, spoon cream cheese into the center and fold over to make an omelet. Serve with cold fruit salad

 

 

 

 

 

May 2005 Teriyaki Beef Kabobs

Contains 4 Zone Block(s)
This is a very satisfying meal for the grill! It makes one 4 block meal. Ingredients: 4 oz. very lean top loin beef, cut into cubes [4P] 1 1/2 green peppers, cut into large pieces [3/4C] 1 cup Vidalia onion, cut into large pieces [1C] 2 tomatoes, quartered [1C] 1 1/2 cups mushrooms [1/4C] 2 tbsp. Teriyaki sauce [1C] 1 clove garlic, minced 1 1/3 tsp. olive oil [4F] Directions: Mix Teriyaki sauce, garlic, and oil. Use this to marinade the beef for at least 30 minutes. Overnight is fine. Skewer beef with alternating vegetables. Place over hot coals and cover. Grill for 10-15 minutes, turning only once. Careful when removing: very hot!

 

 

April 2005 Golden Oats & Herbs

 

Here's a great, yummy substitute for traditional stuffing sent in by a ZonePerfect Reader. This makes a large carbohydrate side dish, that amounts to a total of 18 blocks of carbohydrates. You can serve it with your turkey on Thanksgiving for a great complete Zone meal and much more favorable than traditional bread or cornbread stuffing! Enjoy.

Ingredients:
Combine in large skillet:
3 tablespoons (TB) butter [3F]
1 1/2 cups raw, steel cut oatmeal [18C]
1 egg [1P]

Cook, stirring constantly until oats are browned, separated and dry. Add:
3/4 c. broth (or water and bouillon)
2 TB parsley
1 1/2 teaspoon (tsp.) poultry seasoning
1/4 tsp. salt

Directions:
Cook without a lid and stir till liquid evaporates, 2-3 minutes.

 

 

 

March 2005 One Martini Lunch

Contains 3 Zone Block(s)
The three martini lunch may be a thing of the past, but this recipe is wonderful to share with a friend on a hot summer day! -Nancy   This meal makes a great 3 block meal and can easily be multiplied to share with friends. Of course if you’d rather not have the alcohol, you can have 2 blocks of fresh fruit for dessert.   Ingredients: Sugar-Free Lemon Drop Martini 1 oz Citron Vodka [1C] 3 oz Fresh Squeezed Lemon Juice [1C] 4 Tbs Splenda Measure Salad and Dressing 3 Cups Mixed Salad Greens 3 oz Grilled Chicken Breast Strips [3P] 1 Pear (sliced) [1C] 2 tsp Almonds (chopped) [1F] 1/3 oz Feta Cheese (crumbled) [1F] 1/4 C Red Wine Vinegar 2 Tbs Lime Juice 1 Tsp. Fresh Chopped Mint 1/2 tsp. Olive Oil [1F] Dash of Salt 2 Tbs. Splenda Measure Directions: Place salad greens in large mixing bowl. Whisk together red wine vinegar, lime juice, mint, olive oil, splenda and salt. Pour over greens and toss well. Place greens on large plate and top with chicken, pear, almonds and cheese.   Mix lemon juice with splenda. Add sweetened lemon juice and vodka to martini shaker filled with ice and shake well. Pour into a martini glass and garnish with a lemon slice. Enjoy with salad for a refreshing meal

 February 2005  A Quick Lunch Soup

Contains 4 Zone Block(s)
It's makes a great lunch time soup that is surprisingly easy to put together. Great for making ahead and bringing it with you in the morning for the microwave at work! This makes 2- 4 block meals. You can save half for another day. Ingredients: 2 2/3 tsp. Canola Oil [8F] 6 cups Red pepper [3C] 6 cups Asparagus [3C] 8oz. Deli Baked Ham (cut into 1/2' strips) [8P] 1/2 Cup Egg Noodles (cooked) [2C] 15 oz. Can of Fat Free Chicken Broth Directions: 1.Heat 3 cups of water, and the can of Fat Free Broth until boiling, keep simmering until step 4. 2.In non-stick skillet, heat oil over medium-high heat until hot. Add red pepper and asparagus until vegetables are tender-crisp (approx. 7 minutes). 3.Stir in ham and cook one minute or until ham is thoroughly cooked. 4.Stir noodles into water, cook until tender. 5.Remove saucepan from heat, do not drain the water. Stir in ham and vegetable mixture. Eat and Enjoy your lunch-time soup.

 

 

 

January 2005 Lentil Spinach Casserole

This casserole is a great carbohydrate complement with many of the protein recipes I have done. It is easy to prepare and would serve enough for several meals. Try to get as much moisture out of the spinach so it doesn’t make the casserole too watery. If you have a salad spinner that could be used after the spinach has thawed to remove excess moisture or use paper towels. This recipe makes a total of 10 carb blocks. You can break this up in any way to suit your needs. Five equal servings will provide 2 carb blocks each to go along with your protein main dish. If necessary, round out the meal with fruit for dessert to round our your remaining carb blocks. Total Recipe Yields: 8 grams protein 9 grams fat 96 grams carbohydrate Ingredients: 8 ounces lentils 2 10-ounce packages frozen chopped spinach 1 onion chopped 1/4 cup shredded soy mozzarella or low fat mozzarella 1 red pepper diced 1 clove garlic minced 2 teaspoons olive oil 1/4-1/2 teaspoon Herbamare* Pepper 1/4 teaspoon oregano 1/2 teaspoon basil Olive oil spray * Herbamare is a sea salt that has been seeped for 1 year with fresh herbs and then ground. It is available in most health food stores. Directions: Place spinach in a strainer and thaw. Clean and wash lentils. Cook lentils in 2 quarts boiling water for 30 minutes, drain. Heat oil in non-stick skillet and add onion, and garlic. Sauté until soft then add red pepper and cook until tender. Stir in seasonings and add spinach. Spray baking dish with Non-stick cooking spray. Combine all ingredients (except the mozzarella) in baking dish and top with mozzarella. Bake in 350 oven for 20 minutes or until the liquid has evaporated and the cheese is melted. Let cool for 10 minutes before serving. **Zone Tip: If using fresh beans always cook them with Kombu. It is seaweed that helps break down the enzymes in the beans to make them easier to digest. Kombu can be found in health food stores. Just put 1 strip in the pot of water as you are cooking the beans. It will also give them a nice flavor. The Kombu can be discarded after cooking.

 

December 2004 Quick Applesauce Breakfast

Contains 3 Zone Blocks: 21gm Protein, 27gm Carbs and 9Gm Fat

 

This recipe was submitted by Sport Zone feature, Jane Godfrey. She likes to have this breakfast before a race. It is a 3 block meal, but when she is training she requires a 4 block breakfast so she adds half of a ZonePerfect bar.

 

Ingredients

1 cup applesauce

1 1/2 scoop Whey Protein Powder

1 tsp almond butter (or 1 1/2 tsp peanut butter)

Cinnamon to taste

For 4 blocks add 1/2 your favorite Zone bar crumbled up.  Makes it a little more chunky...

 

Directions

Combine ingredients, mix together with spoon and enjoy.

 

 

 

November 2004 Turkey and Green Beans With Tomato Sauce

 

 

Two 4-block Meals

INGREDIENTS:

1 1/2 cups mushrooms (1/2 carb)
1 cup chopped onions (1 carb)
2 2/3 teaspoons olive oil (8 fats)
12 oz. ground turkey (8 proteins)
2 1/2 cups tomato puree (2 1/2 carbs)
4 cups canned green beans (4 carbs)

METHOD:

Cook onion and ground turkey in olive oil until meat is no longer pink, and onions are soft. Add tomato puree and heat. While mixture is heating, put 2 cups each of green beans on two separate plates. Put beans in microwave to heat. When beans are hot, separate meat mixture in half, and put on top of beans. Serve immediately.

Note: I use canned beans because they are quick and easy to use. You can use fresh, cooked beans.

 

 

October 2004  Pan Seared Tuna  Zone Cusine for a Dinner Party

Zone Cuisine for a dinner party  Serves 4.

  

Pan Seared Tuna

1-pound tuna loin

¼ cup soy sauce

2 table spoons brown sugar

1-teaspoon garlic, chopped

¼ cup sherry

1 scallion, diced

1-teaspoon vinegar

1 teaspoon toasted sesame oil

  

Wasabi Aioli

2 tablespoons light mayonnaise

1-tablespoon sour cream

1 tablespoon Wasabi powder

1-tablespoon limejuice

 

Jicama Snow Pea Slaw

1 1.2 cups Jicama julienne

1 ½ red peppers julienne

1/3-cup bean sprouts

1-teaspoon sesame oil 2 tablespoons lime juice

¼ jalapeno pepper

3 teaspoons cilantro

 

Mix together the marinade ingredients under the Pan Seared Tuna heading.  Marinate the tuna for two hours.  To prepare, divided into 3 or 4 sections and pan sear for 1 or 2 minutes.  Tuna should be rare.

 

Mix together the Wasabi aioli ingredients.  Either serves on the side or on top artistically by using a squeeze bottle.

 

 

Dessert:

 Mixed Berries Ricotta

12 ounces low fat ricotta

1 tablespoon lemon zest

1 tablespoon lemon juice

1 teaspoon Splenda

1 tablespoon Grand Marnier

 

Mixed Berries

1 cup sliced strawberries

1-cup blackberries

1-cup blueberries

1-cup raspberries

 

Garnish

Mint Sprig

 

Mix together ricotta ingredients, fold in mixed berries and garnish with mint.

 

Recipes by Dr. Sears’ Zone Cuisine Executive Chef Eric Acklowitz

 

 

 

September 2004  Poached Salmon Steaks with Hot Basil Sauce

1 large bunch of basil

4 celery stalks, chopped

1 carrot chopped

1 small zuchinni, chopped

1 small onion, chopped

6 salmon steaks about 4 oz each

3 oz. Dry white wine

4 oz water

1 teaspoon lemon juice

1 teaspoon unsalted butter

Salt and pepper to taste

Lemon slices, to serve

Basil leaves, to garnish

 

Strip the leaves from half the basil and set aside.  Spread all the chopped vegetables over the bottom of a large flameproof casserole dish with a lid, press the salmon steaks into the veggies, and cover them with the remaining basil.  Pour over the wine and water and season with salt and pepper.  Bring the liquids to a boil, and simmer for about 10 minutes.  Transfer the salmon steaks to a warmed serving dish.

 

Bring the poaching liquid and vegetables back to the bowl and simmer for 5 minutes.  Strain into a blender or food processor and add the uncooked basil.  Blend to a puree to the boil and reduce by half and thickened.  Remove the saucepan from the heat and add the lemon juice and stir t in the butter.  Pour the sauce over the salmon steaks and serve with lemon slices and a garnished with basil leaves. 

 

Serves 6

Prep time 15 minutes.

Cooking time 25 minutes.

 

 

 Per serving:

Carbohydrate 3 g

Protein 24 gram

Fat 17 grams

 

Kcal 272

 

 

 

August 2004 Marinated Veggies

1 large stalk fresh broccoli

1 3 ½ ounce can medium pitted ripe olives, drained

1 16 ounce can green beans, drained

1 16 ounce can jullienned carrots, drained

6 halved, cherry tomatoes

¼ pound sliced, fresh mushrooms

 

Marinade:

1 cup apple cider vinegar

1 cup olive oil

1 minced large garlic clove

¾ teaspoon dried basil leaves

¾ teaspoon dried oregano leaves

¾ teaspoon salt

¼ minced, small onion

 

Chop broccoli florets and a small portion of the upper stalk,..Cook broccoli 5 minutes or until slightly crisp.   Cool over crushed ice, for 10 minutes or so, then remove ice. Combine broccoli and remaining vegetables in a 2 quart RubberMaid type sealed bowl.  Turn over the bowl several times before serving.

 

Mix marinade in a small saucepan, bring to a boil, reduce heat, and simmer for 10 minutes.  Pour marinade over vegetables, toss and refrigerate for several hours until chilled.  Tastes better the second and third days.  Wonderful tasting over spinach or romain leaves.

 

Note: Add your favorite cooked meat or poultry for a complete meal.

This recipe is a good one for a pot luck occasion, and can be made ahead a day or two. 

 

July 2004   Grilled Chicken Breast with Sautéed Rappini

 

Serves 2

 

(2)  4 ounce Chicken Breasts with ribs and skin removed.

1 fresh clove garlic, minced

Olive oil

 

1 ½ to 2 pounds Greens, such as the greens of the broccoli rabe, rappini, or Swiss chard

 

4 quarts water

Salt

3 cloves Garlic,

1 red Hot Pepper (or Dried Pepper Flakes to Taste)

4 Sliced Black Olives

 

Rinse the greens well. Bring the water to boil in a large pot.  Drop in the greens and cook until tender.  4-5 minutes.  Drain well, and rinse under cold running water to stop the cooking process.  Place the oil and the garlic in the pot and heat until sizzling.  Add the greens, and mix well.  Add salt and pepper, and the red pepper until you have reached your desired level p of palate heat.  Serve.  Top with black olives if desired.

 

Brush chicken breast with olive oil, and sprinkle with fresh minced garlic.

 

Grill over hot coals until juices run clear.  Or broil under broiler for about 10 minutes on each side.

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