CFVB...In the zone

Veggie Bacon Bake Ingredients: 1 1/4 cups broccoli [1C] 1 1/4 cups yellow squash, sliced [1C] 1 strip turkey bacon, cooked and crumbled [1/3P] 2 1/5 oz skim ricotta [1P] [Check label for one protein mini-block serving size – 7 grams] 1/4 cup Egg Beaters [1P] 2 tsp vegetable broth OR water 1 oz fat free shredded cheese [1P] 1/2 oz bread crumbs [1C] 9 black olives, sliced [3F]

Directions:

• Preheat oven to 350 degrees.

• Combine egg substitute, ricotta and broth/water.

• Add squash and broccoli, mix well.

• Turn mixture into a small, greased baking dish.

• Top with shredded cheese, bacon and olives.

• Bake 20 minutes or until bubbling.

Remark: Makes one 3-block meal.

Broiled Curried Eggplant Ingredients: 1 1/2 cups (1 medium) eggplant (1 block carb) 8 cherry tomatoes (about 1/2 block) 1 teaspoon olive oil Curry and pepper to taste 1 /2 blocks of fruit for dessert

Directions:

• Simply cut off end of eggplant at flower side. Cut eggplant into one-fourth inch slices.

• "Paint" a sheet of aluminum foil with small amount. of olive oil. Lay eggplant pieces and halved cherry tomatoes on aluminum foil in pre-heated broiler.

• Sprinkle veggies with black pepper and curry to taste. Broil for 2-3 minutes, turn eggplant slices with tongs, paint with remaining olive oil, and continue to broil another 2-3 minutes. They should turn slightly brown and curl up a bit on the edges, the tomatoes will brown and be quite soft.  The eggplant becomes soft and very creamy.

• Serve with salmon fillet (4 1/2 ounces for three blocks), baked in the oven (450 degrees) while the veggies are cooking.

• Have fruit for dessert . Bon appetit!  

Zone PIZZA!! Ingredients: Sauce: 1 clove garlic 1 tsp. olive oil 1 6 oz. can tomato paste 1 8 oz. can tomato sauce 2 tsp. Italian seasonings 1/2 cup water Crust: 1/4 cup warm water 2 tsp.Yeast (to hide soy taste) 1 tbsp. olive oil 4 egg whites 1 cup flaked oatmeal (dry) 1 cup soy flour (contains fat) 2 tbsp. parmesan cheese (grated) Toppings: 10 slices veggie mozzarella (flavored), cheese, grated with sharp knife 3 ( 3 1/2") slices veggie pepperoni (chopped) Spread sauce (1/2 cup) evenly on crust

Directions:

Sauce:

• Sauté garlic in oil.

• Add remaining ingredients, heat, cover & keep warm.

• This recipe will only use 1/2 cup of this sauce, 1/2 cup = [2 C, 2 F]

Crust:

• 10" or 12" pizza pan coated with 1 tbsp. olive oil.

• In a large bowl, dissolve yeast in warm water.

• Add oil, egg whites & oatmeal. Stir & let sit until all liquid is absorbed, stirring occasionally.

• Meanwhile, heat oven to 325.

• When all liquid is absorbed, add soy flour & mix thoroughly.

• Wet hands with water, place mixture on pizza pan and pat to outer edges of pan.

• Sprinkle with cheese (2 tbsp. parmesan cheese) & bake for 15 minutes.

• Complete crust = [5 P, 10 C, 11F]

Topping:

• Heat oven 400. Spread sauce (1/2 cup) evenly on crust.

• Top with toppings = [7 P]

• Bake until cheese melts.

1 Pizza = 12 blocks ... 6 slices = 2 blocks each

Zone Chili Ingredients: 18oz ground beef 10% lean [12P] 6oz mozzarella cheese [6P] 3 cup onion (petal) [2C] 2 cup green pepper (chopped)[1C] 2 cup red pepper (chopped)[1C] 4 cup tomato (chopped) [2.5C] 2-12oz cans V8 juice [4C] 3/4 cup canned tomato puree [1.5C] 1-1/2cup black beans [6C] 6 tsp olive oil separate [18F] chili powder onion powder nutmeg basil allspice cinnamon parsley cilantro crushed red pepper sage

Directions:

• Brown ground beef, salt & pepper and some spices in 3 tsp of oil.

• Place all other ingredients in crock-pot, except for cheese.

• Add 2 cups of water. Add browned meat. Add spices to taste. (there is no science to spices, just add as much as you like)

• Cook in crock-pot for several hours until hot through out, stirring occasionally.

• Divide into 6 serving (2-cup servings) bowls and top each with 1 oz of cheese. May be frozen/refrigerated for later consumption.

Remark: Makes six 3-block meals, 2 cups each

 

Zone lasagna Ingredients: 1 bread loaf pan 2 medium zucchini 5-6 mushrooms, sliced 1/2 cup chopped Spanish onion (10g C) 1 cup low-fat spaghetti sauce (i.e. Healthy Choice) (24 g C) 2 tablespoons tomato paste Sweet basil, oregano, garlic to taste 1/2 cup veggie ground round or 5 tablespoons TVP (15g P, 6g C) 2 tsp. canola or olive oil (9g F) 1/4 cup egg beaters (5g P) 1/3 cup 1% cottage cheese (10g P, 4g C) 1/2 cup shredded 3-blend cheese or mozzarella cheese (18g P, 10g F) 2 tablespoons light parmesan cheese (6g P, 2g F)

Directions:

• Slice zucchini lengthwise into 6 even slices and brush or spray with olive oil.

• Broil for about 5 minutes or until desired tenderness is reached. (Note: The zucchini will not soften when baking in lasagna).

• Sauté mushrooms and onions in oil. Add veggie ground round last 2 minutes of cooking.

• Add spaghetti sauce, tomato paste and spices and heat thoroughly. Mix cottage cheese with egg beaters.

• Put some sauce mixture in bottom of bread loaf pan.

• Layer 2 slices of zucchini. Top with 1/3 of sauce mixture, then 1/3 of cottage cheese mixture and 1/3 of shredded cheese.

• Repeat layers 2 more times ending with shredded cheese. Sprinkle parmesan cheese on top.

• Cover with foil and bake @ 350 degrees for 30 minutes.

• Remove foil and bake for another 20 minutes.

• Uncover and let stand for 10 minutes covered with foil.

• Cut in half. Serve with salad to round out carbs with each serving.

Remark: Makes 2 servings (4 blocks each).
Total = 54P (8 blocks), 21F (7 blocks), 54 C (6 blocks).

Orange Cashew Chicken Ingredients: 1/3 cup orange juice (1 block carb) 2 tablespoons soy sauce 1 1/3 teaspoons olive oil (4 blocks fat) 1/2 teaspoon fresh grated gingerroot 8 oz. skinless chicken breast (8 blocks protein), cut into bite-sized pieces 1 cup Mandarin orange sections (drained) (3 blocks carb) 1 1/2 teaspoons cornstarch 12 cashews (4 blocks fat)

Directions:

• Stir together orange juice, soy sauce and gingerroot.

• Add chicken pieces, stirring to coat. Let stand at room temperature for 30 minutes.

• Drain chicken, reserving the soy sauce mixture.

• Sauté chicken in oil, turning often, until chicken is done.

• Stir together the soy mixture and cornstarch. Stir in pan. Heat until mixture is thickened and bubbly, stirring often.

• Stir in orange sections and cashews and continue to cook until heated through.

Remark: Serve two, 4-block meals

3 block salad Ingredients: 3 oz. cooked chicken breast, diced [3P] 2 c. mixed salad greens--(freebie) 1 whole Granny Smith apple, diced [2C] 2 tbsp. Ken's Light Raspberry Walnut Vinaigrette Dressing (it's a guilty pleasure)[2F, 1C] 1 1/2 tsp. slivered almonds [1F]

Directions:

• Place salad greens, chicken, apple, and almonds in a sealable bowl (like Zip lock or Tupperware).

• Keep dressing separate until ready to mix (I use the Tupperware Midgets containers. They look like little cups with lids, and they hold only 2 oz. of dressing!)

• Pour dressing over salad mix, re-seal, and shake to mix dressing.

Peanut Shrimp Ingredients: 12 oz frozen cooked shrimp (8 protein) 6 cups chopped cabbage (2 carb) 2/3 cup water chestnuts 2 carb 3 cups sliced mushrooms (1 carb) 1 1/2 cups chopped broccoli (1 carb) 1 tablespoon rice wine vinegar 1 1/3 teaspoons olive oil (4 fat) 2 teaspoons old-fashioned peanut butter (4 fat) 1 tablespoon Soy Sauce Thaw Shrimp to room temperature. Keep tails on.

Directions:

• In a non-stick pan, sauté cabbage in olive oil for five minutes over medium high heat, stirring often, and adding a little water if the cabbage starts to stick.

• Add mushrooms and rice wine vinegar and sauté two minutes longer. Add water chestnuts and sauté another minute or two.

• Turn heat to low. Add peanut butter and soy sauce and mix together well until blended.

• Add shrimp and mix again. Heat another 2 minutes or so until shrimp is hot.

• Serve immediately.

• Makes 2 4 block servings

A nice "take with you" meal Ingredients: 1 tsp lemon juice + 1 tsp of lemon zest 1 pinch each of dried thyme, dill and rosemary (or tarragon, Herbs D'Provence, or whatever you like) 1 tsp apple cider vinegar 1 tsp Dijon mustard 1 T extra virgin olive oil  16-24 spears asparagus, depending on size 6 oz smoked salmon, lox style preferred 2 cups fresh raspberries sea salt and fresh cracked pepper to taste

Directions:

• Boil several spears of asparagus (8-12) in salted water until crispy tender, then place in a bowl of ice water to stop the cooking process.

• Drain on paper towels and then place half on each plate or in each lunch container.

• Place the thinly sliced smoked salmon lox right on top of the asparagus.

• Take the vinegar, lemon juice and zest, mustard, and dried herbs and whisk together in a small bowl.

• Slowly drizzle in olive oil while still whisking to emulsify. Add salt and pepper to taste, if desired.

• Take a spoon and drizzle salmon and asparagus with 1 T of vinaigrette to each salad.

• Add 1 cup of fresh raspberries to each salad and season with fresh pepper.

• Chill overnight and enjoy at work, picnic or school.

Quick Tuna meal

Ingredients:

• 1 - 6oz can tuna [5P]
• 1 - English muffin [3C]
• 1 - apple [2C]
• 2 tbsp light mayo [5F]

Directions:

• Mix tuna with mayonnaise.

• OPTIONAL: If you prefer, you can dice a small amount of celery, onion or pickle and combine with tuna and mayo.

• Toast English muffin.  Add as much tuna as the English muffin will hold. (Note: The rest will need to be consumed with a fork.)

• Apple (or other 2 block fruit) for dessert.

Remark: Makes a 5-Block Zone Meal