Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
From South Beach Diet

Hot Dogs and Peppers for Memorial Day

Potato-Rosemary-Crusted Fish Fillets

Banana Nut bread without feeling guilty!

Tahini: The Healthier Fat
From the Zone Diet

Dr. Sears is careful to recommend only the healthiest fat sources, avoiding foods with trans fats or those high in cholesterol. You may have noticed "tahini" on his list of favorable fats -- if you haven't tried this paste, which is made from sesame seeds, you're in for a treat!

Common in Middle Eastern cuisine, tahini is the major ingredient in hummus. It is sold in a jar and has a long life in the fridge. Best of all, it is nutrient-dense, delivering vitamin E and protein. Some manufacturers even offer flavored tahini. Lemon, cracked-pepper, and garlic flavors are all fine, but check the label. You'll want to steer clear of brands that mix in high-fat ingredients.

To get you started on tahini, try this recipe as a savory alternative to basic pancakes:

Tahini Zone Cakes
Yield: 6 or 7 cakes

Ingredients
1/2 cup low-fat cottage cheese
1/4 cup egg substitute or 2 egg whites
1/2 cup water
1 1/2 tablespoons tahini
1/2 teaspoon vanilla
2/3 cup oatmeal
1/2 teaspoon baking powder

Toppings
1/2 cup blueberries (mashed) or 1/3 cup apple sauce

Instructions
In a food processor or with a hand mixer, blend cottage cheese, egg substitute, water, vanilla, and tahini until smooth. Add oatmeal and baking powder, and pulse (or stir by hand) until incorporated. Batter will be thin at first, but will thicken if left to stand.

Cook on a 350-degree griddle or very hot pan (both will need a light coating of oil spray) on stove top. Transfer to plate when ready and add topping.

Enjoy delicious low carb food without the hassle. We'll cook the food, you'll lose the weight. Find out how!

A Fix for Canned Tuna
From the Zone Diet

Many people associate canned tuna solely with tuna fish sandwiches. But in the Zone canned tuna is a pantry staple that can be dressed up for elegant salads, providing the protein portion of your meal at an extremely reasonable cost. When buying canned tuna, be sure to choose "water-packed" instead of "oil-packed." Some companies also sell tuna marinated in pouches -- Starkist, for instance, offers tasty hickory-smoked and garlic-and-herb tunas. These are a good option, too.

To help you break out of the tuna fish sandwich mold, try this delicious salad -- and serve it with a Melon-Berry Cooler to complete your Zone meal:

Tuna and Spinach Salad With Yogurt-Dill Dressing and Melon-Berry Cooler

Prep: 20 minutes
Yield: 4 meals

Ingredients

Yogurt-Dill Dressing
1 cup organic low-fat yogurt
1/3 cup Nayonnaise (soy-based sandwich spread)
4 teaspoons fructose powder
1 tablespoon Dijon mustard
1/4 cup minced fresh parsley leaves
1 1/2 teaspoons minced fresh dill weed or 1/3 teaspoon dried dill
1/4 teaspoon finely ground white or black pepper
Finely ground sea salt (to taste)

Tuna and Spinach Salad
10 cups baby spinach, washed, spun dry
2 medium-size Roma tomatoes, thinly sliced or diced
1 cup bottled artichoke hearts, drained
2 cups English cucumber, peeled, quartered, thinly sliced
1 cup minced scallions (green onions)
12 ounces water packed, no-salt tuna, drained
18 lightly toasted walnut halves, coarsely chopped
1/4 cup capers, rinsed and chopped (optional)

Melon-Berry Cooler
2/3 cup apple juice
3 cups cubed honeydew or cantaloupe melon
1 1/4 cups fresh, rinsed and drained, or thawed frozen blueberries
1 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon
6 ice cubes

Instructions
1. Combine the dressing ingredients in a small bowl or wide-mouth16-ounce jar and whisk or shake well.

2. Layer and divide the salad ingredients among 4 large dinner plates or in 4 (1-quart) bowls with snap-on lids for pack lunches. Toss with dressing just before serving.

3. Combine the Melon-Berry Cooler ingredients in a blender. Cover and process until smooth, then pour into 4 tall glasses or chill in Thermo bottles for meals to go.

Chicken Soup With Lime

From Sonoma Diet

Give your usual chicken noodle soup a Mexican-inspired makeover for a taste that's muy caliente!

START TO FINISH: 30 minutes MAKES: 4 servings

12 ounces skinless, boneless chicken breasts, cut into bite-size pieces Kosher salt (optional)
Freshly ground black pepper (optional)
3 cloves garlic, minced (1 1/2 teaspoons minced)
1 tablespoon extra-virgin olive oil
1 tablespoon hot chili powder
1/2 teaspoon cumin seeds, crushed, or 1/4 teaspoon ground cumin
1/4 to 1/2 teaspoon crushed red pepper (optional)
2 14-ounce cans chicken broth
1/2 cup chopped green onions
1 large tomato, chopped
3 tablespoons lime juice
1 tablespoon chopped fresh cilantro

If desired, season chicken with kosher salt and black pepper. In a Dutch oven, cook chicken and garlic in hot oil over medium-high heat until chicken is no longer pink. Stir in chili powder, cumin seeds, and, if desired, crushed red pepper. Cook and stir for 30 seconds. Stir in chicken broth and green onions. Bring to boil; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Stir in tomato, lime juice, and cilantro.

Wraps -- meats and veggies wrapped in a tortilla -- have almost replaced sandwiches as America's most popular lunch food. While many of the wraps found in delis and fast-food restaurants are made with healthy-sounding ingredients, most are not Zone Diet friendly. Tortillas contain unfavorable carbs, and wrap fillings are often high in fat.

You can easily make wraps at home that are in the Zone Diet by skipping the tortilla altogether and using a large cabbage leaf in its place. Here's what to do: Lay the leaf on a cutting board and then stuff it with the filling of your choice. For example, a Zone-balanced, Waldorf salad-style wrap might include 1/4 cup of chopped grapes, 1/4 chopped apple and a handful of salad greens tossed with 1/3 teaspoon olive oil and vinegar, as well as salt and pepper to taste. Add 1 1/2 ounces of shredded turkey, chicken, or ham, then close the leaf, securing with a toothpick. Feel free to substitute with the fruits, veggies and protein of your choice, either tossing with olive oil or sprinkling nuts into the mix to keep your wrap Zone-balanced.