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Source: Better Homes and Gardens
Ingredients
6 4-ounce fresh orfrozen catfish fillets, about 1/2 inch thick
1 teaspoon finelyshredded lime peel
3 tablespoons lime juice
2 tablespoons snippedfresh cilantro2 tablespoons snippedfresh oregano
2 tablespoons finelychopped green onion
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon cayennepepper
1 15-ounce can blackbeans, rinsed and drained1 medium avocado,halved, seeded, peeled, and diced
1 medium tomato, chopped
Lime wedges
Directions
1. Thaw fish, if frozen.Rinse fish; pat dry with paper towels. Set aside
2. For relish, in a smallbowl,combine lime peel, lime juice, cilantro, oregano, green onion, oliveoil, salt, and cayenne pepper. In a medium bowl, combine beans,avocado, and tomato; stir in half of the cilantro mixture. Cover andchill until serving time.
3. Place fish on rack of anuncovered grill directly over medium coals. Grill for 4 to 6 minutes oruntil fish flakes easily when tested with a fork, turning and brushingonce with remaining cilantro mixture halfway through grilling. Discardany remaining cilantro mixture. Serve fish with relish and lime wedges.Makes 6 servings.
To prepare chicken breasts, unwrap the pack and cut the raw breasts into Zone-appropriate portions — roughly the size of a deck of cards. Then rewrap the portions and freeze. When you're ready to use the chicken, place the portions in the fridge in the morning to thaw — this way they'll be ready to cook at dinnertime. Here are five ways to use chicken:
- Design your own Cobb salad by arranging the broiled chicken (cut in strips) on a salad platter, along with the carbs of your choice — greens, tomatoes, asparagus, or whatever you have on hand. Don't forget to add a dash of oil and vinegar to your salad.
- Try making chicken sate by threading chicken strips onto a skewer with veggies such as bell peppers, cherry tomatoes, and zucchini.
- When you're serving chicken for dinner, cook and dice an extra portion to toss into an omelet the next morning.
- Presliced chicken at the deli counter is expensive. Instead, whenever you cook one breast, cook a second, too. Allow it to cool, and then slice it for use as a snack — enjoy it with a half apple and six peanuts, for instance.
- If you're serving whole breasts for dinner, slice an extra breast into strips and pop them into the refrigerator over night, covered with a lime-and-salsa marinade (see recipe below). The following evening, you'll be minutes away from enjoying these fajitas:
Ingredients
3 ounces boneless chicken breast
2 tablespoons salsa
2 tablespoons bottled lime juice
Salt to taste
Freshly ground black pepper to taste
1/4 cup water or more
1/3 green pepper, cut into quarters, seeds and membrane removed
1/3 red pepper, cut into quarters, seeds and membrane removed
1/3 yellow onion, sliced into 1/4-inch-wide rings and microwaved on high for 2 minutes, stirring after 1 minute
1/2 fajita-size (8 inch) tortilla
1/2 cup chopped tomato
3 tablespoons guacamole
1/2 cup strawberries
Instructions
Slice chicken breasts crosswise into 1/2-inch strips. Place in a glass dish with salsa, lime juice, salt, pepper, and enough water to cover. Cover with plastic wrap and refrigerate overnight. Into a large skillet, over high heat, pour in the liquid from the chicken and cook to reduce by half. Add the chicken strips and, using a wide wooden spatula, toss frequently. When chicken turns opaque but is not yet thoroughly cooked, add the peppers and onion. Continue cooking and tossing the mixture. Cook until the liquid has evaporated and it begins to sizzle. Give one more toss and remove from heat. Serve with tortilla and condiments. Serve strawberries for dessert.
From Dr. Weil's Optimum Health Plan: Get your free health assessment now!
1 Serving
This little dish makes a good mid-morning snack, especially for people trying to restrict their carbohydrate intake. Pestos are a great ingredient to have on hand; experiment with some of the more innovative varieties - just make sure to read the labels carefully.
Ingredients:
1 hard boiled egg
2 tsp pesto
Peel a hard-boiled egg and cut in half lengthwise. Remove the yolk, mash the yolk with the pesto and replace it in the egg white.
Nutritional Information:
Per serving:
116 calories
9 g total fat (3 g sat)
190 mg cholesterol
1 g carbohydrate
7 g protein
0 g fiber
124 mg sodium
From Dr. Weil's Optimum Health Plan: Get your free health assessment now!
8 Servings
This traditional pasta and white bean soup is an Italian classic. Be sure to cook the pasta until just al dente. Keeping it a bit chewy or "toothsome" insures it maintains a low glycemic index. It makes a wonderful supper when served with a large tossed salad of romaine lettuce with red peppers, olives and sliced cucumbers and a dessert of plump dried fruit and roasted almonds.
Ingredients:1 cup dried small white beans
1 tablespoon extra-virgin olive oil
1 large onion, chopped
6 cloves garlic, minced
10 cups water or vegetable stock
1/2 teaspoon dried rosemary, crushed
1 cup small pasta, such as orzo or small shells - for low carb diet, use Low Carb Elbows
Salt and black pepper to taste
2 tablespoons fresh parsley, chopped
1 cup freshly grated Parmesan cheese
Additional extra-virgin olive oil (optional)
Instructions:
1. Wash the beans. In a large pot, cover them with cold water. Soak for 8 hours. Drain into a colander.
2. In the same pot, heat 1 tablespoon of olive oil over medium heat, add the onion and garlic, and sauté until soft.
3. Add the beans and water or stock. Cover and bring to a boil over high heat. Reduce heat to low, add the rosemary, and simmer 2 hours or until the beans are tender.
4. Raise heat to high, add the pasta, and cook until al dente.
5. Season the soup to taste with salt and pepper, garnish with the chopped parsey. Serve accompanied by grated Parmesan cheese and the optional extra-virgin olive oil.
Nutritional Information:
Per serving:
315 calories
6 g total fat (3 g sat)
10 mg cholesterol
44 g carbohydrate - 9 carb grams with Low Carb Elbows
22 g protein
10 g fiber
450 mg sodium
From Dr. Weil's Optimum Health Plan
1 Serving
This is a quick way of incorporating broccoli into your breakfast. You can use two eggs or just egg whites (four of them) if you prefer. Leave out the Parmesan cheese if you prefer.
Ingredients:
1 egg
1 egg white
1 tbsp Parmesan cheese
1 tbsp salsa
1/2 cup chopped, cooked broccoli
1. Use bright green, crunchy, cooked broccoli and chop it fine in the food processor or by hand.
2. Mix all the ingredients together and pour into a small non-stick skillet, lightly sprayed with cooking spray or rubbed with a paper towel moistened with olive oil. Cook over medium heat for 2-3 minutes until set.
3. Turn the frittata over (don't worry if it breaks up) or put the skillet in a hot oven for 2 minutes to set the top.
Nutritional Information:
Per serving:
120 calories
6 g total fat (2 g sat)
191 mg cholesterol
4 g carbohydrate
12 g protein
1 g fiber
283 mg sodium
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.
Lemon-Caper Chicken
This dish is a snap to make, yet it looks and tastes like something that took special care to create. Feel free to double the recipe for a crowd (but use two skillets), or halve the recipe for an intimate dinner. Make sure to buy thinly sliced breasts — they are usually sold four to a package. If you can't find them, slice a medium-sized breast crosswise, resulting in a 1/2-inch thick piece, about 4 ounces in weight. Place each piece between two sheets of plastic wrap and pound to flatten to an even thickness.
Serves 4
Ingredients
1 tablespoon olive oil
4 thinly-sliced boneless, skinless
Chicken breast halves (about 4oz each)
Salt and pepper
4 teaspoons whole-wheat flour, divided
1 medium shallot, minced
2 tablespoons drained capers
1/2 cup reduced-sodium chicken broth
1/4 cup fresh lemon juice
1-2 tablespoons minced fresh parsley
Instructions
1. Warm oil in large nonstick skillet over medium-high heat. Pat chicken breasts with paper towels to thoroughly dry. Season chicken with salt and pepper, then lightly coat with flour, using about 1 tsp for each breast.
2. Lay chicken in skillet; cook 2 to 3 minutes, until golden brown, gently pressing down on breast to ensure equal browning. Reduce heat to medium. Turn breasts; cook 2 to 3 minutes longer, until golden brown and cooked through. Remove breasts to a serving platter.
3. Reduce heat to low; add shallots and capers to skillet. Cook 30 seconds, stirring. Add broth and juice; cook 1 minute, until incorporated and thickened, stirring. Stir in parsley; pour sauce over chicken. Serve immediately.
Nutritional Information:
258 calories
17 total fat (5 g sat)
72 mg cholesterol
5 g carbohydrate
21 g protein
1 g fiber
142 mg sodium
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It's hard to make brown-bag lunches interesting day after day - and Zone Diet -friendly. Fortunately, members of the Zone Diet
Advantage have many creative tips for pack-and-go lunches — none of which require even a slice of bread. Here are the best of the Zone lunch bunch:
- Instead of bread, try putting tuna salad into a tomato. Hollow out the contents of a halved tomato, mashing the tomato flesh into the tuna with just a dab of low-fat mayonnaise, seasoned with pepper and a little salt, if desired. When brown-bagging it, stick the two halves back together, wrap it in foil, and then transport it in an empty yogurt (or other small) container.
- Use your lunch meat like you would use a tortilla - as a wrap, filled with the veggies and cheese of your choice.
- Boil eggs, shell them, and then discard the yolk. Fill the centers with hummus. Brown-bag it like the tomato, as above.
Yes, you can eat ice cream in the Zone, says Dr. Sears. Just do it in moderation, since even a small bowl of Breyers can send your insulin levels soaring.
For a healthier solution, try this recipe for our ice cream substitute. You may learn to love it more than the real thing. Note that this recipe calls for 2 cups of frozen berries of your choice — so experiment with different berries, but make sure to stick with the frozen kind or the recipe won't work.
Berry "Ice Cream"
Ingredients
3/4 cup light cottage cheese
2 cups mixed frozen berries
1 teaspoon olive oil
Fructose or stevia (to sweeten)
Instructions
Put all ingredients in a blender and process until it turns into a creamy berry blend.
MEMBERS GET MORE! You'll find hundreds of healthy eating tips and ideas on Dr. Sears Zone Diet Advantage. Join Zone Diet Today!
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