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Wednesday
Pesto in the Zone
Summer Classic in the Zone: Pesto
From the Zone Diet 
Do you love pesto? Then keep in mind that traditional pesto is surprisingly Zone-unfriendly. That's because the classic recipe is heavy on fat, with basil leaves and chopped garlic combined with lots of olive oil, Parmesan cheese, and pine nuts. Here's a recipe for pesto that loses all that fat but retains the savory, basil-garlic flavor. To make a single serving, combine 1/3 teaspoon of olive oil in a bowl with a handful of finely chopped basil leaves, a teaspoon of chopped garlic, and salt and pepper to taste. The resulting "paste" is easily spread onto grilled chicken or fish or dolloped onto a chilled soup.
Here's an easy recipe that uses this pesto on sole, served with vegetables and barley:
Pesto Sole With Barley Primavera
Prep: 12 minutes
Cooking: 15 minutes
Yield: 2 servings
Ingredients
1 tablespoon chopped jarred garlic, rinsed
2 tablespoons dried or 6 tablespoons finely chopped fresh basil
3 2/3 teaspoons extra-virgin olive oil
Kosher salt and pepper to taste
1 1⁄2 cups chopped frozen onions
4 cups Green Giant San Francisco frozen vegetables
1 cup cooked barley
4 ounces dry white wine
1 cup fat-free chicken or fish stock
12 ounces sole or flounder
Instructions
1. Spray a 9 x 12-inch baking dish with olive oil cooking spray. Preheat the oven to 350°F.
2. To make the pesto, combine 1 1/2 teaspoons of the garlic, basil, and olive oil in a small bowl. Add a dash of salt and pepper.
3. Spray a nonstick sauté pan with olive oil cooking spray and place over high heat. Add the onions, vegetables, and remaining 1 1/2 teaspoons garlic and sauté for 5 minutes, or until tender yet firm. Stir in the barley, wine, and stock.
4. Spread the vegetable mixture in the baking dish and layer the fish on top. Spread the fish with the pesto. Bake for 12 to 15 minutes, or until the fish is firm to the touch.
Summer Classic in the Zone: Pesto
From the Zone Diet Do you love pesto? Then keep in mind that traditional pesto is surprisingly Zone-unfriendly. That's because the classic recipe is heavy on fat, with basil leaves and chopped garlic combined with lots of olive oil, Parmesan cheese, and pine nuts. Here's a recipe for pesto that loses all that fat but retains the savory, basil-garlic flavor. To make a single serving, combine 1/3 teaspoon of olive oil in a bowl with a handful of finely chopped basil leaves, a teaspoon of chopped garlic, and salt and pepper to taste. The resulting "paste" is easily spread onto grilled chicken or fish or dolloped onto a chilled soup.
Here's an easy recipe that uses this pesto on sole, served with vegetables and barley:
Pesto Sole With Barley Primavera
Prep: 12 minutes
Cooking: 15 minutes
Yield: 2 servings
Ingredients
1 tablespoon chopped jarred garlic, rinsed
2 tablespoons dried or 6 tablespoons finely chopped fresh basil
3 2/3 teaspoons extra-virgin olive oil
Kosher salt and pepper to taste
1 1⁄2 cups chopped frozen onions
4 cups Green Giant San Francisco frozen vegetables
1 cup cooked barley
4 ounces dry white wine
1 cup fat-free chicken or fish stock
12 ounces sole or flounder
Instructions
1. Spray a 9 x 12-inch baking dish with olive oil cooking spray. Preheat the oven to 350°F.
2. To make the pesto, combine 1 1/2 teaspoons of the garlic, basil, and olive oil in a small bowl. Add a dash of salt and pepper.
3. Spray a nonstick sauté pan with olive oil cooking spray and place over high heat. Add the onions, vegetables, and remaining 1 1/2 teaspoons garlic and sauté for 5 minutes, or until tender yet firm. Stir in the barley, wine, and stock.
4. Spread the vegetable mixture in the baking dish and layer the fish on top. Spread the fish with the pesto. Bake for 12 to 15 minutes, or until the fish is firm to the touch.
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