Barbeque Chicken – The Zone Diet Recipes

Ingredients

Barbeque Sauce

  • 4 tsp cornstarch [1C]
  • 1 cup tomato puree [2C]
  • 1/2 cup unsweetend applesauce [1C]
  • 1 tbsp liquid smoke flavoring
  • 4 tsp garlic, minced
  • 1 tsp Worcestershire sauce
  • 3/4 cup strong chicken stock
  • 3 tablespoons cider vinegar
  • 1/4 teaspoon chili powder

Chicken

  • 1 pound of chicken breasts [16P] 
  • Zone salad (prepare individually or in large bowl)
  • 2 heads Iceburg lettuce 6 inch diameter [1C]
  • 2 tomatoes -3 inch diameter cut into slices or wedges [1C]
  • 2 1/2 green or red peppers, diced or strips [1C]
  • 1 pear, sliced into small wedges [2C]

Salad dressing

  • 1 tbsp olive oil & 1 tbsp vinegar [12F]
  • Zoned Mashed “Potatoes”
  • 10 cups cauliflower [3C]
  • Dessert Fresh fruit of choice totaling [4 C]
  • choose from the following:
  • 2 apples [4C], 4 plums [4C], 4 kiwi [4C], 4 peaches [4C], 4 tangerine [4C]

Directions

Barbeque Sauce

  1. Combine all barbeque sauce ingredient in a small saucepan to form a sauce. (Mix corn starch with a little cold water to dissolve it before adding to saucepan.)
  2. Heat sauce to a simmer, constantly stirring with a whip until mixture thickens.
  3. Transfer sauce mixture to a storage container, let cool and refrigerate. (Sauce can be made up to 5 days in advance.)

Chicken

  1. Marinate chicken in barbeque sauce for at least 1 hour
  2. Grill chicken over hot barbeque grill

Salad

  1. Individual instructions: divide all ingredients equally on 4 plates.
  2. Zone Mashed “Potatoes”
  3. Boil cauliflower until cooked.

Drain

  1. In food processor, mix until desired consistency.
  2. Salt and pepper to taste.

Desert

Remember, only choose one. Example: You can create a fruit salad by combining 1 plum, 1 kiwi, 1 peach and 1 tangerine.

Total: 16 Protein, 16 fat and 16 carbohydrates.