Applesauce Burgers

Ingredients:

    2/3 cup unsweetened applesauce (chunk style if you can find it) (2 blocks carbohydrate)
    1/3 cup old-fashioned oatmeal (1 block carbohydrate)
    Dried minced onion, to taste
    3 oz. ground skinless turkey breast (2 blocks protein)
    3 oz. lean ground beef (at least 90% lean) (2 blocks protein)
    Sliced apple wedges (1/2 block carbohydrate
    1 large salad (1/2 block carbohydrate)
    1 1/3 teaspoons olive oil and vinegar dressing (4 blocks fat)

Directions:

    Preheat the broiler.

    In a bowl, mix together 1/3 cup applesauce, oatmeal and onions.

    Add turkey and beef. Mix well and shape into one or two patties.

    Spray non-heated broiler pan with nonstick coating. Place patties on the rack. Broil for five minutes.

    Turn over. Broil 5 minutes more or until meat is no longer pink.

    Heat remaining applesauce and serve over burger.

    Serve apple wedges on the side. (Adjust, depending on size of salad).

Beef Vegetable Soup

Ingredients:

    12 oz. lean ground beef (8 protein blocks)
    2 1/2 cups celery, diced fine (1 carb)
    1 cup carrots, diced fine (2 carb)
    2 cups onion, diced fine (2 carb)
    2 1/2 cups tomato, chopped (2 carb)
    1/2 cup tomato puree (1 carb)
    2 2/3 teaspoons olive oil (8 fat)
    3 cups beef stock
    Salt and pepper to taste
    4 green peppercorns
    2 garlic cloves, minced
    1/8 teaspoon marjoram
    1/8 teaspoon Worcestershire sauce
    1/4 teaspoon chives
    1 teaspoon parsley
    1/8 teaspoon oregano

Directions:

    Combine all the ingredients in a large saucepan.

    Bring to a boil, then simmer for 35-40 minutes, stirring occasionally until all vegetables are tender.

    Divide between two soup dishes and serve.

 

Pea Soup

Ingredients:

    3 Tablespoons of green pea flour
    2/3 Cup Shredded Carrots
    2 Teaspoons Knorr Chicken Soup Base
    2 Cups Water
    1/4 Tablespoon Olive oil
    4 oz. Black Forrest Ham (chopped)

Directions:

    Mix all ingredients together and boil until carrots are to the desired tenderness. Serve with a piece of whole wheat bread.

 

Refried Bean Soup

Ingredients:

    1 cup plain non-fat yogurt (2 protein, 2 carbs)
    2 oz cooked, cubed skinless chicken breast (2 protein)
    1 oz low-fat cheddar or jack cheese (1 protein)
    1 diced tomato (1 carb)
    6 sliced jalapenos (if desired)
    1/4 cup canned refried beans (1 carb)
    1/4 cup cooked rice (or more beans, if preferred) (1 1/2 carbs)
    4 tbs guacamole (4 fat)
    2 tbs salsa
    Season to taste with garlic, cumin, chili powder, salt, and pepper

Directions:

    Simply mix contents into microwave-safe bowls for several minutes until hot, stir occasionally. Garnish with fresh cilantro and grated cheese.

This also works great as a dip.

 

Salmon Noodle Soup

Ingredients:

    1 can (~14 oz.) pink salmon
    1 cup thinly sliced carrots
    1 pkg. (3 oz.) ramen noodle soup (break noodles)
    1 pkg. (1lb.) frozen snap peas, cooked according to directions
    1 onion, chopped
    1 tsp. ground ginger
    2 garlic cloves, minced
    2 tsp. soy sauce
    2 tsp. lemon juice
    2 tsp. olive oil
    5 cups boiling water

Directions:

    Drain and flake salmon, remove bones if desired.

    In large pot, sauté carrots, onion in olive oil for a min.

    Add 5 cups boiling water. Simmer for 2 mins.

    Add spice pack (or a substitute instant broth if you prefer due to additives) and remaining ingredients, including salmon.

    Simmer another min.

Remark: Makes 3 - 3 block servings at two big bowls each.
This can be frozen in individual portions and reheated later, but don't overcook the noodles. You can also use fewer carrots and have fruit or salad on the side instead.

 

Taco Soup

Ingredients:

    1 1/2 lbs. ground turkey or lean venison (16P)
    1 teaspoon Olive Oil (3F)
    3/4 Cups Onion (1/2 C)
    2 cloves of garlic
    1 Taco Seasoning Package (2C)
    1 Can diced Tomato (2C)
    1 Can Tomato Sauce (2C)
    1 Can Mexican Rotel Tomato (1C)
    1 Can Black Beans (5C)
    1 Can White Corn (3C)
    2 Cups Water (or desired consistency)

Directions:

    Sauté the onion and garlic in the olive oil. Add the ground meat and simmer.

    Next, add the taco seasoning. Add the remaining ingredients, bring to a boil, then simmer for 1 hour.

    You can use a crock pot and cook on low all day, ready to eat when you get home from work. Sprinkle your bowl with reduced fat, shredded cheddar cheese for the extra fat needed.

 

Zucchini Soup

Ingredients:

    2 1/2 cups chopped zucchini [1 C]
    1/2 cup chopped onion [1 C]
    2 teaspoons cornstarch [1 C]
    1/2 cup low fat milk [1 C, 1 P, 1 F]
    4 oz lean bacon finely chopped ( I use just eye of the bacon with all fat trimmed ) [4 P]*
    1 cup chicken stock ( a little extra stock cube flavor if wanted )
    Lots of ground black pepper
    Nutmeg
    4 finely chopped macadamia nuts [4 F]

Directions:

    In a non-stick pan fry bacon and onion. Add chopped zucchini and cook until soft.

    Add cornstarch and cook for a minute longer. Then add chicken stock and pepper.

    Simmer until zucchini and onion are very soft and then puree.

    Return to pan with milk and re-heat. Serve with crushed macadamia nuts.

Note: On the Zone Diet, you want to keep the amount of saturated fat to a minimum. Therefore your primary source of protein will consist of low-fat choices such as chicken, fish, turkey, egg whites, low-fat cottage cheese, tofu, soybean imitation meat products, and isolated protein powders as opposed to bacon, steaks, and sausages.