Category: Blogging

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.

Antipasta Salad with Grilled Chicken & Grapes – The Zone Diet Recipes

Ingredients

  • 2 cloves garlic, minced
  • 1c. prepared corkscrew pasta (1/2c. dry) [4 C]
  • 2T LF Sour Cream [2 F]
  • 1T LF Plain Yogurt
  • 2T chicken broth
  • 1T + 1/3 tsp olive oil [10 F]
  • 1 1/3 T red wine vinegar
  • 1/8 tsp freshly ground pepper
  • 1/2 tsp dried basil
  • 8 c Romaine lettuce, torn [2 C]
  • 1/2 c rinsed & drained artichoke hearts, chopped [2 C]
  • 1 c sliced red peppers [1/3 C]
  • 6 pimiento-stuffed green olives, sliced [2 F]
  • 1/2 c sliced red onion [1/2 C]
  • 1/2 c kidney beans, drained & rinsed [2 C]
  • 4 oz LF Monterey Jack cheese, cubed [4 P]

Serve with:

  • 10 oz. grilled chicken [10 P]
  • 1 1/2 c green and/or red grapes

Directions

  1. Prepare pasta according to package instructions, rinse, set aside.
  2. Combine first 9 ingredients except pasta, stir to combine.
  3. In large bowl or rectangular container line bottom with Romaine, artichoke hearts, red peppers, kidney beans, red onion slices and olives. 
  4. Add pasta and cubes of cheese, toss with dressing. 
  5. Serve with chicken and grapes on the side.

Yield: 2 – 3 blocks & 2 – 4 blocks

Hint: If preparing ahead of time, add red onion slices, cubed cheese and dressing just before serving.

A Quick Lunch Soup – The Zone Diet Recipes

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.