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.

Lentil Salad

Ingredients:

    8 ounces dry lentils
    1 bunch green onions, chopped
    4 roma tomatoes, about 12 ounces, seeded and cut into small dice
    2 zucchini, about 12 ounces, cut into small dice
    2 cloves garlic, finely minced
    3 ounces feta cheese, crumbled
    3 tablespoons lemon juice
    1/ 2 teaspoon salt
    Pepper

Directions:

    Rinse and drain lentils. Boil lentils in about 2 quarts water for 30 minutes. Pour into strainer.

    Fill cooking pot with cold water. Pour lentils back into pot to cool.

    Drain again. Stir in remaining ingredients. Chill.

 

Shrimp and Cucumber Salad

Ingredients:

    4 1/2 oz. shrimp [3P]
    1 cucumber [1C]
    6 cups lettuce romaine chopped [1C]
    1 cup radishes sliced [1/2C]
    1/2 cup Zoned Mushroom Sauce (below) [1/2C]
    18 peanuts [3F]

Directions:

    Toss all ingredients and enjoy!

 

Strawberry Spinach Salad

Ingredients:

    3 Cups washed spinach [1/2C]
    1/2 Cup sliced mushrooms [1/2C]
    1 Cup sliced strawberries [1C]
    1 Al Fresco brand chicken sausage or you could use 3 oz. of cooked, diced chicken [3P]
    1 tsp olive oil [3F]
    2 tsp raspberry vinegar
    salt and pepper to taste
    1/2 cup grapes for dessert [1C]

Directions:

    Mix the first 4 ingredients in a bowl.

    In another bowl, whisk the oil, vinegar, and spices.

    Pour over the salad.

 

Tomato & Mozzarella Salad

Ingredients:

    1 sliced tomato [1C]
    basil leaves
    1 oz skim mozzarella [1P]
    1/3 teaspoon olive oil [1F]
    balsamic vinegar to taste
    salt and pepper to taste

Directions:

    Place sliced tomato on a plate. Top with sliced cheese and basil leaves.

    Drizzle olive oil and balsamic vinegar over all.

    Season with salt and pepper.

 

Summer Berry Salad

Ingredients:

    3 cups mixed baby spinach, butter lettuce and radicchio [Less than 1/2C]
    1/2 orange, peeled and diced[1C]
    3/4 cup, fresh strawberries, sliced[3/4C]
    3/4 cup, fresh blackberries[3/4C]

    Toss with:

    1 tsp. First Cold Press Extra Virgin Olive Oil[3F]
    2 tsp. Red Wine Vinegar

    Serve with:

    3/4 cup cottage cheese on the side[3P]

Directions:

    Toss all the ingredients (except cottage cheese) and serve with cottage cheese.

Summer Shrimp Salad with Mango-Papaya Salsa

Ingredients:

    4 1/2 oz. boiled shrimp, chilled [3P]
    3 C. spring mix or Asian mix lettuce [1/2C]
    1 red pepper [1/2C]
    2 chopped scallions [1/2C]
    9 T Mango/Papaya Salsa (I use Trader Joe's fresh, you can choose a salsa to your liking) [1 1/2C]
    4 1/2 t. slivered almonds [3F]
    Red wine vinegar, to taste
    salt and pepper, to taste

Directions:

    Mix all ingredients and enjoy!

 

Jellied Fruit Salad with Walnuts

Ingredients:

    4 envelopes Knox Unflavored Gelatin (4 protein)
    1 kiwi fruit, peeled and diced (1 carb)
    1 cup raspberries (1 carb)
    1 cup strawberries, diced (1 carb)
    1/2 cup seedless grapes, halved (1 carb)
    4 teaspoons walnuts, chopped (4 fat)
    2 cups water
    1 tablespoon banana extract
    1 tablespoon orange extract
    1/2 teaspoon strawberry extract
    Mint leaves

Directions:

    In saucepan, place gelatin and water, stir until dissolved, then add fruit and extracts.

    Heat to a simmer, stirring gently for 10 minutes until the raspberries dissolve.

    Pour liquid into eight-inch by eight-inch by two-inch pan and let cool.

    When salad has set, place in four serving dishes and garnish with mint leaves.

Remark: Four serving dishes, one block each.
This is one of the desserts served on the 1998 Zone Cruise.

Note: When choosing berries, look for those that are medium-sized and uniform in color. They should also feel solid to the touch and not be leaking juice.

Hotcakes

Ingredients:

    3 eggs [3P]
    3/4 cup cottage cheese [3P]
    1/4 cup flour [2C]
    1/4 tsp salt (optional)

Directions:

    1 egg per person. Do not prepare batter ahead.

    Beat egg yolks till thick. Add cottage cheese and beat well.

    Stir in flour and salt. Fold in stiffly beaten egg whites.

    Cook on 380 degree griddle. Make each hotcake about 3 inches diameter. Serve immediately.

The original recipe calls for one teaspoon of sour cream and jam on each hotcake. However, I use fresh or frozen berries or fruit. You could also use an egg substitute in place of the yolks.

 

Mock Strawberry Shortcake

Ingredients:

    6 egg whites (room temp) [3P]
    2 packets of Splenda
    1 tsp white vinegar
    1 tsp of vanilla
    3 Cups Strawberries [3C]
    3 Tbsp whipped cream OR 3 Tbsp slivered almonds [3F]

Directions:

    Mix until peaks form, dollop on a sprayed (non-stick) cookie sheet. (I use a Pampered Chef® stone, they puff up quite nicely.)

    Make 6 dollops and bake at 350 until browned lightly. Cool.

    Core and slice strawberries.

We have one mock shortcake bottom with 1 cup of berries and add either a tablespoon of whipping cream or sprinkle of almonds and place another shortcake on top.

 

Peach and Almond Soufflé

Ingredients:

    4 egg whites and 4 egg yolks (separated) [4P]
    1/3 cup of Splenda
    1 cup of pureed peaches (use 2 fresh peaches, or canned) [2C]
    3 tablespoons of corn starch [1C]
    2 Tablespoons of slivered almonds [4F]
    1 pinch of salt
    2 tablespoons of lemon juice
    1/2 oz of almond liqueur (Amaretto) [1C]

Directions:

    Preheat oven at 375 F, spray either 4 small or one large round ramekin, for the oven.

    In a bowl, beat the 4 egg whites with the Splenda until stiff peaks form.

    In another bowl, mix all the other ingredients. Slowly fold the egg whites into the other mixture until well blended, do not overfold.

    Pour into a large ramekin or 4 small ramekins. Bake 25 minutes if using 4 small ramekins, 35 minutes if using a large one.

    Carefully remove from oven and serve.

 

Chocolate Pudding

Ingredients:

    1-2 squares 100% Chocolate (Baker's Choice seems to work best make sure there is no sugar or anything added)
    1 package Silken Tofu (Check label for protein, fat and carb content)

Directions:

    Take the chocolate squares, and melt it in the microwave - let it cool.

    In the meantime, take some "silken" tofu and use a blender to whip it up until smooth, and slowly add the warm chocolate (not hot! - You have to "temper" the chocolate to cool it down better - that is add a little tofu to it to cool it off and then add it to the rest of the tofu - it turns a wonderful chocolate color this way!!)

    Keep blending until smooth.

Strawberry Mousse

Ingredients:

    3 cups frozen strawberries, individually frozen with no sugar added
    2 tablespoons natural cane sugar
    1/2 cup (4 oz.) Neufchatel cheese
    1 cup 1-percent cottage cheese
    4 teaspoons Just Whites dried egg whites, mixed with 2 teaspoons water to dissolve the whites
    2 packets unflavored Knox gelatin, dissolved in 1/4 cup water over low heat. (See package directions.)
    Any flavoring of your choice
    Garnish: Cut strawberry and a piped yogurt cheese rosette

Directions:

    In the food processor, fitted with the steel blade, puree the strawberries and sugar.

    Add the Neufchatel cheese and process.

    Add the cottage cheese and egg whites and puree until it changes to a soft pink.

    Add the melted gelatin and any flavoring you want.

    Pulse to blend.

 

Tahini Zone Cakes

Ingredients:

    1/2 cup low fat cottage cheese (2P)
    1/4 cup egg substitute or 2 egg whites (1P)
    1/2 cup Water
    1 1/2 tablespoons tahini (3F)
    1/2 teaspoon Vanilla
    2/3 cup Oatmeal (2C)
    1/2 teaspoon baking powder

    Toppings:

    1/2 cup Blueberries/mashed (1C) OR
    2 teaspoons maple syrup (1C) OR
    1/3 cup apple sauce (1C)

Directions:

    In a food processor or with hand mixer, blend cottage cheese, egg substitute, water, vanilla and tahini until smooth.

    Add oatmeal and baking powder and pulse (or stir by hand) until incorporated.

    Batter will be thin at first, but will thicken if left to stand.

    Cook on a 350-degree griddle or very hot pan (both will need a light coating of oil spray) on stove top.

    Makes 6-7 thin (delicious) "zonecakes."

 

Zone Friendly Yogurt

Ingredients:

    1 cup plain, nonfat yogurt (2P, 2C)
    1 teaspoon fructose
    1/2 teaspoon protein powder
    2/3 teaspoon olive oil (2F)
    Dash of vanilla, almond, orange or similar extract

Directions:

    Stir all ingredients together.

Use as 2 blocks of a meal, or it makes two 1-block snacks, e.g. for before and after workout. For those for whom unsweetened yogurt is an "acquired taste," this makes a zone-friendly alternative to store-bought, sweetened yogurt.

 

Breakfast Zone Omelette

Ingredients:

    1.5 oz. deli style turkey slices chopped (1 protein block)
    2 egg whites (1 protein block)
    1 oz. reduced fat cheddar cheese (1 protein block)
    1/3 tsp. olive oil (1 fat block)
    6 sliced olives OR 2 crushed macadamia nuts (2 fat blocks)
    1 1/2 cups cubed honey dew melon (3 carb blocks)

Directions:

    Heat oil in skillet add egg white until slightly set add meat, cheese and olives.

    Fold and turn and heat until cooked. Serve with melon.

 

Oat Breakfast

Ingredients:

    2 cups plain, nonfat yogurt (2C, 2P)
    2 cups nonfat cottage cheese (8P)
    4 oz. old fashion oats, uncooked (8C)
    4 tablespoons silvered almonds (4F)

    Spices:

    4 teaspoons vanilla extract
    Allspice to taste

Directions:

    Blend together, refrigerate overnight (this softens the oats).

Remark: 4 servings, 3 blocks each (serving size is 1 cup)

 

Chocolate Oatmeal

Ingredients:

    2/3 C. cooked oatmeal [2C]
    1 cup of soymilk [1C,1P]
    2 scoops of chocolate protein powder [2P]
    Splenda sweetener
    Slivered almonds (amount depends on how much fat is in milk. 1tsp = 1 block)

Directions:

    Cook oatmeal in soymilk (in place of water) sprinkle with Splenda and almonds. Enjoy! If you choose to use regular protein powder, you could add chocolate soymilk instead of plain.

 

Creamy Cinnamon Oatmeal

Ingredients:

    3 tblsp. original oatmeal, raw (3 C)
    3/4 cup cottage cheese (3 P)
    1 sweet and low packet
    3 tsp slivered almonds (3 F)
    cinnamon

Directions:

    Cook oatmeal in microwave with 1/2 cup water for 2 minutes.

    Mix in cottage cheese, cinnamon, and sugar substitute.

    Put back in microwave for 10 seconds to heat cottage cheese. Then sprinkle almonds on top.

Remark: Serve one 3 block meal

 

French Toast

Ingredients:

    2 egg whites and 1 whole egg or 1/2 cup egg substitute (2 protein)
    2 slices light bread (2 carbs - check label for nutrition information)
    3 tablespoons light syrup (2 carbs)
    1/3 teaspoon butter (1 fat)

Directions:

    Mix egg batter in small bowl.

    Place bread in egg mixture and let side soak, flip and repeat.

    Cook bread over medium heat until done.

    Repeat with second slice of bread.

    Add butter and syrup to French toast, and enjoy.

Breakfast can be a challenge, especially for kids. Here's a recipe for French Toast that yields 2 blocks protein, 4 blocks carbs, and 1 block of fat. Add six pieces of turkey bacon and you'll have a great 4 block breakfast.

Oat Waffle with Cheese Omelette

Ingredients:

    Oat waffle

    2/3 cup old fashioned rolled oats (2 blocks carb)
    2/3 cup water
    1/4 teaspoon salt or to taste
    3 ounces of hot baby food apricots as a sauce (1 block carb) OR spread with 1 1/2 tsp old-fashioned peanut butter (3 blocks fat)

    Cheese Omelet

    4 egg whites (2 blocks protein)
    Three drops yellow food coloring
    Sprinkle of salt, optional

Directions:

    Blend oat waffle ingredients in blender. Bake in pre-heated waffle iron sprayed with non-stick spray for 8-10 minutes. Don't open waffle iron until steam stops coming out.

    Add 1 oz. of low-fat cheese (one block protein) when folding the omelette.

If you need a 4 block meal, add 1/4 of an apple to oatmeal in blender, and use 4 oz of baby food. The apple in the oat mixture helps to make the waffle turn brown as it is baking, and it will be a bit softer. Or alternately, you can use 1 cup of oats to 1 cup water to give 3 blocks of carbohydrate.

 

Skillet Breakfast Hash

Ingredients:

    3 oz. cooked meat (Roast beef, ham, etc.)[3P]
    1/3 cup diced cooked potato[1C]
    1 cup chopped tomato[1C]
    Chopped onion, green pepper, mushrooms, to taste
    Salt, pepper and Worcestershire sauce, to taste
    1 teaspoon olive oil[3F]
    1/4 cantaloupe[1C]

Directions:

    In a non-stick pan, sauté onion, green pepper and mushrooms in the oil until tender.

    Add cooked meat, potato, vegetables, spices and Worcestershire sauce.

    Cook, stirring, until heated through.

Remark: Makes a 3-block Zone Meal

Blueberry Cottage Cheese

Ingredients:

    3/4 cup low fat cottage cheese (3P)
    1/2 cup plain yogurt (1P and 1C)
    1/3 cup unsweetened applesauce (1C)
    1 cup blueberries (fresh or frozen) (2C)
    4 teaspoons slivered almonds (4F)

Directions:

    Place blueberries and applesauce, nutmeg and cinnamon in a blender and pulse 2 or 3 times.

    In a medium bowl, combine blueberry mixture, yogurt and cottage cheese.

    Sprinkle with almonds and serve.

 

Stuffed Curry Peppers

Ingredients:

    2 whole eggs (2P)
    18 ounces extra-firm tofu (6P)
    2 cups onion, diced fine (2C)
    3 cups mushrooms, diced fine (1C)
    1/2 cup cooked kidney beans (2C)
    2 1/4 cups red bell pepper diced fine (1C)
    4 green peppers (2C)
    2 2/3 teaspoons olive oil (8F)
    4 garlic cloves, minced
    2 teaspoons hot curry powder
    1/2 teaspoon dry mustard
    1/8 teaspoon celery salt
    1/8 teaspoon cinnamon
    1/8 teaspoon chili powder
    1/8 teaspoon turmeric
    1/8 teaspoon hot sauce, or to taste
    Salt to taste

Directions:

    In non-stick sauté pan, add oil, onion, garlic, mushrooms, kidney beans and red bell pepper.

    Cook until vegetables are tender, then remove from heat and cool.

    In a mixing bowl, place cooked vegetable mixture, eggs, tofu, spices and hot sauce. Mix well until all ingredients have been combined.

    Cut the stem top off the green peppers and remove the seeds inside. Also if necessary, cut a little off the bottom of the green pepper to allow the green pepper to stand still without moving.

    Stuff green peppers with tofu vegetable mixture and place in baking dish.

    If there is any vegetable mixture left over, place around green peppers.

    Tightly seal baking dish with aluminum foil and bake in a preheated oven at 400 degrees for one hour.

    Remove baking dish from oven and place two stuffed peppers on each lunch plate.

    Serve immediately.

Remark: Makes two four-block servings. It makes a great Vegetarian meal.

Stuffed Cabbage Rolls

Ingredients:

    1 large head cabbage
    1 cup cooked rice
    1 tablespoon oil
    3 medium onions, chopped
    5 cloves garlic, finely minced, reserve 2 cloves for sauce
    18 ounces recipe ready soy crumbles
    1/4 teaspoon cayenne pepper

    Sauce:

    1 {14.5 ounce} can diced tomatoes
    1 {16 ounce} can tomato sauce
    2 teaspoons Italian seasoning
    Black pepper
    Salt
    1 tablespoon good olive oil

Directions:

    Core cabbage and boil whole 15 to 20 minutes, or until tender. Drain in colander, rinse to cool, drain well upside down.

    In a skillet cook onions in oil until wilted and lightly brown. Remove 1 onion to a saucepan for sauce.

    Stir in soy crumbles, garlic, and cayenne pepper. Cook until combined and well heated. Set aside to cool.

    In the saucepan with reserved onion, add garlic, tomatoes, sauce, Italian seasoning, black pepper, and salt. Simmer 10 minutes. Add oil.

    Peel cabbage leaves. Make 8 rolls using soy crumbles.

    Chop remaining cabbage and place in bottom of a sprayed shallow casserole.

    Spoon cooked rice over cabbage. Place rolls on rice. Top with sauce.

    Bake at 350oF for 30 to 60 minutes depending on weather you chilled the dish before baking.

 

Stuffed Mushrooms

Ingredients:

    3 cups chopped mushrooms (1C)
    3 cups fresh spinach (1/2 C)
    1/2 cup chopped onion (1/2 C)
    1 oz low fat mozzarella cheese
    3/4 oz freshly grated parmesan cheese
    2/3 teaspoon olive oil
    1-2 cloves garlic
    1 teaspoon oregano

Directions:

    Remove stems from mushrooms, set aside.

    Spray casserole dish with cooking spray.

    Place caps in dish and bake at 450 for 5 minutes.

    Finely chop mushroom stems, onion, garlic and spinach.

    Sauté in non-stick pan with oil until tender.

    Add oregano and cheese to mixture.

    Fill mushroom caps with filling and broil until heated through.

 

Stuffed Peppers

Ingredients:

    6 green bell peppers (2C) - 4 with tops off and 2 diced up for stuffing
    1 cup diced onion (1C)
    2/5 cup cooked brown rice (2C)
    1 1/4 cup diced tomato (1C)
    6 oz lean ground beef (4P)
    2 oz low fat cheese (2P)
    2 tsp olive oil (6F)
    Salt, pepper

Directions:

    Cook 4 peppers in a small amount of water and salt in microwave, until slightly tender.

    Combine rice, diced peppers, tomato, hamburger meat, and salt/pepper and sauté in olive oil until vegetables are tender.

    Stuff the 4 green peppers with mixture. Any remaining vegetable mixture should be placed around stuffed peppers.

    Bake in 350 degree oven for 30 minutes.

    Remove from oven, top with cheese, and serve.

Remark: Makes two servings - 3 blocks each.

Stuffed Zucchini

Ingredients:

    2 links (or 3 oz) Hot Italian low fat Turkey Sausage (3P, check label)
    1 oz. 100% Skim Mozzarella, Grated (1P)
    1.5 cups Zucchini, cut into 1/2" coins (1 1/2 C)
    1 cup Summer or Crooked Neck Squash, cut into 1/2" coins (1C)
    1/2 cup white onion, thinly sliced (1C)
    1 tablespoon Breadcrumbs (1C)
    1 1/3 tsp Olive Oil (4F)
    Dash of Hot Sauce
    1 tsp whole Caraway Seed
    1 tbsp Parsley
    Pepper to taste
    1/2 cup Water or Fat Free/Low Sodium Chicken Stock

Directions:

    Preheat oven to 375oF. Remove sausage from casings and crumble.

    Sauté oil, sausage, onion, hot sauce, caraway seeds and parsley until sausage is browned. Set aside.

    In small covered casserole dish, layer 1/2 the zucchini and 1/2 the squash.

    Top with the sausage and onion mixture. Next layer remaining zucchini and squash.

    Add water or chicken broth, cover, and cook 20 minutes.

    Remove cover, sprinkle with cheese and breadcrumbs, and let cook uncovered for 10 minutes or until brown.

 

Unstuffed Cabbage

Ingredients:

    1 medium head cabbage, about 6 cups, cut into chunks (2C)
    1 16-oz can tomatoes (2C)
    1 8-oz can tomato sauce (2C)
    3 tsp. brown sugar (1-1/2 C)
    1 1/2 cups water
    2 T. vinegar
    2 T. lemon juice
    12 oz. lean ground beef (8P)
    1/2 cup finely chopped onion (1/2 C)
    1 1/3 teaspoons olive oil (4F, the rest comes from the ground beef)
    Salt and pepper to taste

Directions:

    Preheat oven to 325oF.

    Place cabbage in a large roasting pan. In a saucepan, combine tomatoes, tomato sauce, brown sugar, water, vinegar, and lemon juice. Cook over medium heat until blended.

    Combine meat, onion, olive oil, salt and pepper in a bowl and form into 8 meatballs.

    Place on top of the cabbage. Pour the sauce over all.

    Cover and bake for about 2 hours.

Vegetable Crumble Mexican Stir Fry

Ingredients:

    2 cups vegetable crumbles (7P)
    2 1/3 teaspoons olive oil (7F)
    1/2 cup chick peas (check label) (2C)
    1 1/2 cups salsa (check label) (3C)
    1/2 cup black beans (check label) (2C)
    A sprinkling of low-fat cheese
    whatever spices you choose (tastes good without any additions)
    Optional: Add a bit of chopped onion and/or chopped green pepper.

Directions:

    Heat oil in wok. Pour frozen crumbles into the pan and stir-fry over medium heat until soft.

    Add drained chick peas and black beans. Add salsa. Cook over low heat until flavors are blended. Sprinkle with cheese.

Remark: Makes one 3-block and one 4-block meal.

 

Vegetable Egg Scramble

Ingredients:

    3/4 cup Egg Beaters (3 P)
    2 cup chopped zucchini (1 C)
    1 1/2 cup chopped onion (1 C)
    1 oz, low-fat grated cheese ( I used cheddar; 1 P)
    1 orange (2 C)
    1 1/3 tsp. olive oil (4 F)

    Spices:

    Garlic salt
    Pepper to taste

Directions:

    In a medium, non-stick sauté pan, heat 1 1/3 teaspoons of olive oil.

    Sauté onion and zucchini until barely tender, about 3-5 minutes over medium heat. You can add some pepper and garlic salt at this time.

    Meanwhile, whisk egg beaters and add to vegetable mixture. Continue to cook until the eggs are scrambled and set.

    Place half of the mixture on a plate, top with cheese, then cover with remaining scramble mix.

Vegetable Tofu Scramble

Ingredients:

    1 1/3 tsp. olive oil (4F)
    8 oz. firm tofu, cut into 1/2 cubes (4P)
    1/2 c. chopped onion (1/2 C)
    1 medium zucchini, cut into 1/2" rounds (1/2 C)
    12 spears asparagus (1C)
    2 medium tomatoes cut into 1/2" cubes (1C)
    1/2 c. finely chopped fresh basil or parsley
    2 tbsp. tamari
    1 tsp. ground cumin
    1/2 tsp. turmeric
    1/8 tsp. cayenne
    Fruit for dessert (1C)

Directions:

    In a large Silverstone skillet, heat the oil on medium-high heat.

    Add the tofu, onion, zucchini, asparagus, and garlic.

    Stir-fry until crisp-tender - about 3 minutes.

    Add tomatoes, basil or parsley, tamari, cumin, turmeric and cayenne pepper and stir-fry until the tomatoes are heated through, about 1 minute.

    Serve immediately.

 

Vegetarian Chili

Ingredients:

    4 tsp. Olive Oil
    1 1/2 Cup Onion, chopped
    1 Cup Celery, chopped
    8 (or more) garlic cloves, chopped
    2 cups green peppers, seeded, and chopped
    (I like to use a mixture of bell, pasilla and jalapeno peppers)
    1 1/2 cup canned kidney beans, drained and rinsed
    3 cups canned chopped tomatoes with juice (about 2 cans)
    1/2 cup tomato puree
    1 can chicken stock
    1 tsp. Dijon mustard
    1 tsp. ground cumin
    1 tsp. dried basil
    4 tbsp. chili powder (more or less on preference)
    12 oz. Veggie Ground Round (total protein: approximately 84g-check your label) OR 12 oz. 90% lean beef or lean ground turkey.

Directions:

    Sauté onion, celery, garlic and peppers in olive oil with a large saucepan until soft.

    Add beans, tomatoes, tomato puree and stock and spices.

    Simmer 20 - 30 minutes until flavors are traded.

    Crumble "Veggie Ground Round" into chili, heat for 5 minutes or until heated all the way through.

    Divide into four servings.

 

Tofu and Veggies Marinara

Ingredients:

    2 lbs firm or extra-firm tofu (12P)
    2 oz soy cheese (2P)
    1.5 cups black beans (6C)
    6 cups chopped zucchini (4C)
    6 green or red peppers (2C)
    1 cup tomato sauce (2C)
    1.5 tbsp olive oil (14F

Directions:

    Cut the tofu into half-inch cubes.

    Stir fry in a Teflon pan with the olive oil until brown.

    Mix in the beans first, then the tomato sauce and the vegetables last. (You can add basil, thyme and oregano to taste.)

    Cover and cook over low-medium heat until the vegetables are tender. (Don't overcook the vegetables.)

    Shred the cheese over the top and allow to melt.

Remark: Serves a family of four (two 4-block servings and two 3-block servings)

Italian Stew

Ingredients:

    3 oz. lean beef cut in small bites (3P)
    1 1/2 cups chopped onion (1C)
    1 tsp. chopped garlic
    1 cup canned tomatoes (1C)
    2 cups zucchini, sliced (1C)
    1 or 2 beef flavoring cubes or packets
    1 cup water
    herbs and spices (I used basil, oregano, ground red pepper, salt and black pepper)
    1 tsp. olive oil (3F)

Directions:

    In 2 quart saucepan, brown beef and onion in olive oil.

    Add garlic and cook one more minute.

    Toss in the rest of the ingredients, and simmer until the zucchini is the texture you want and the meat is tender.

Remark: Serve one 3-block meal

Rumanian Steak

Cajun Chicken and Shrimp Stew

Ingredients:

    1 tbsp. of roux (can be found in the baking aisle in a jar)(1C)
    1/2 c onion, 1/2 bell pepper both finely chopped (1C)
    2 minced garlic cloves
    Cajun season to taste(1 tsp for moderately spicy)
    1 can of stewed tomatos(2C)
    1/2 chicken broth
    1/2 milk
    1 lb cubed chicken breasts(16P)
    1/2 lb of peeled shrimp (4P)

Directions:

    Melt the roux down on low and then add garlic, peppers and onions. Once sautéed, add Cajun seasoning, stewed tomatoes, chicken broth, milk, and chicken.

    Let cook for about 20 minutes on low then add the shrimp. Let simmer for 10 minutes or until shrimp is done.

Chicken & Dressing

Ingredients:

    4 c. cauliflower (cooked)  (1 block carb)
    2 c. chopped celery (1 block carb)
    2 c. chopped mushrooms (1/2 block carb)
    1 c. chopped green pepper (1/2 block carb)
    1 tsp. slivered almonds (2 blocks of fat)
    2 tblsp. poultry seasoning
    2 tsp. dry onion flakes
    Salt/pepper to taste
    3 oz. of boneless chicken (3 blocks protein)
    2/3 tsp. olive oil (2 blocks fat)

Directions:

    Mix vegetables, seasonings, and almonds all together.

    Place into a casserole dish. Arrange boneless chicken on top of dressing.

    Drizzle olive oil over chicken mixture. Bake 350 degree for 30 minutes.

Remark: Serve one 3-block meal

Chicken Asparagus Bundles

Ingredients:

    4 boneless skinless chicken breast halves (1 pound)
    20 fresh asparagus spears (about 1 pound), trimmed
    4-1/2 teaspoons olive oil
    2 teaspoons lemon juice
    1/2 teaspoon dried basil
    1/4 teaspoon dried thyme
    1/4 teaspoon pepper
    1/8 teaspoon salt
    1/4 cup chopped green onions
    2 teaspoons cornstarch
    1 cup fat free chicken broth

Directions:

    Flatten chicken breasts slightly. Wrap each around 5 asparagus spears; secure with toothpick.

    Place in a 13' x 9' x 2' baking dish coated with nonstick spray.

    Combine the oil, lemon juice and seasonings; pour over bundles. Cover asparagus tips with foil.

    Cover and bake at 350oF for 15 min. Uncover and sprinkle with onions. Bake 12 - 15 min. longer or until the chicken juices are clear and the asparagus is crisp tender.

    Remove bundles to a serving platter and keep warm.

    In a saucepan, combine cornstarch and broth until smooth; stir in pan juices.

    Bring to a boil; cook and stir for 2 minutes or until thickened.

    Remove toothpicks from bundles; top with sauce.

Chicken and Tomatoes

Ingredients:

    3 ounces skinless chicken breast (can also use 3 ounces beef or 1 cup soybean crumbles)
    1 can of original stewed tomatoes
    2 cups chopped mushrooms
    1/2 cup sauerkraut
    1 teaspoon olive oil
    Red pepper flakes (added for flavor)

Directions:

    Put oil and chicken in a nonstick pan and sauté over medium heat until chicken is almost done.

    Add the tomatoes, mushrooms, sauerkraut and red pepper flakes.

    Let simmer for 10-15 minutes until the chicken is cooked and mushrooms are soft. Serve and enjoy!

Remark: 3 blocks

Barbeque Chicken

Ingredients:

    1 pound of chicken breasts [16P]

    Barbeque Sauce

    4 tsp cornstarch [1C]
    1 cup tomato puree [2C]
    1/2 cup unsweetened 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

    Zone salad

    2 heads Ice burg 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]
    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 & Chicken

    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.)

    Heat sauce to a simmer, constantly stirring with a whip until mixture thickens.

    Transfer sauce mixture to a storage container, let cool and refrigerate. (Sauce can be made up to 5 days in advance.)

    Marinate chicken in barbeque sauce for at least 1 hour

    Grill chicken over hot barbeque grill

    Zone salad

    Toss well and divide equally on 4 plates.

    Zone Mashed "Potatoes"

    Boil cauliflower until cooked. Drain.

    In food processor, mix until desired consistency.

    Salt and pepper to taste.

    Dessert

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

Remark: Total: 16 Protein, 16 fat and 16 carbohydrates. 

Cooked Tuna

Ingredients:

    1 six-ounce can white water-packed tuna (6 protein)
    1/2 cup egg substitute (2 protein)
    Dash pepper

    For each person, serve with:

    1 apple (2 blocks carb)
    1/2 English Muffin (1 carb- Check package label for grams)
    1/2 cup blueberries (1 carb)
    4 macadamia nuts (4 fat blocks)

Directions:

    Break up tuna in a small mixing bowl.

    Mix with egg substitute and a dash of black pepper.

    Spray medium frying pan with non-stick cooking spray.

    Cook over medium heat for 8-10 minutes.

    Stir frequently, breaking up larger clumps until light golden brown and flaky.

    Divide in half for two, four-block servings.

Remark: Serve two, 4-block meals

Crab Bisque

Ingredients:

    1/4 cup chopped onion (1/4C)
    2/3 tsp olive oil (2F)
    1 c. skim or 1% milk (1P, 1C)
    1 tsp. cornstarch (1/4C)
    3 oz. crab or imitation crab (2P)
    1/8 tsp. pepper
    Salt to taste

Directions:

    Sauté onion in olive oil till soft and translucent.

    Mix cornstarch in cold milk then add to onion.

    Heat and stir until thickened slightly.

    Add salt & pepper. Stir in crab and heat through.

Baked Scallops

Ingredients:

    4 1/2 ounces bay scallops (3P)
    White cooking wine
    1 oz. low-fat shredded mozzarella cheese, low-fat cheddar or a combination of both (1P)
    1 tablespoon bread crumbs (1C)
    1 large tossed salad (1C)
    1/4 cup kidney beans/chickpeas (1C)
    1/2 cup grapes (1C)
    2 teaspoons olive oil and vinegar dressing (2F)
    6 whole almonds (2F)

Directions:

    Marinate scallops in white cooking wine overnight in the refrigerator. (Use one with no carbohydrate value.)

    Preheat oven to 350oF.

    Drain scallops and place in an individual baking dish, sprinkle with bread crumbs and then spread shredded cheese on top. Bake for 10 minutes.

    Combine kidney beans or chick peas in the salad and toss with dressing.

    Serve grapes and almonds for dessert.

Blackened Tuna

Ingredients:

    1 package broccoli (1C)
    1 package tuna (in the pouch) (3P)
    Blackening seasoning
    18 almonds (3F)
    Choice of fruit (2C)

Directions:

    Mix broccoli, tuna, and seasoning and microwave.

Remark: Serve 3-block meal

Brown Bagging It in Style

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 [9F]
    16-24 spears asparagus, depending on size [1C]
    6 oz smoked salmon, lox style preferred [6P]
    2 cups fresh raspberries [4C]
    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.

Fried Green Tomatoes and Zucchini

Ingredients:

    Spray Olive Oil
    1 1/2 Tablespoons Reduced Fat Parmesan Cheese
    Salt and Fresh Ground Pepper to taste
    2 green tomatoes, sliced thin
    1 medium zucchini or portion of a large one, sliced thin
    1 medium crookneck squash or portion of a large yellow zucchini or crookneck, sliced thin

Directions:

    Warm non-stick skillet over medium-low heat.

    Place the sliced tomatoes in a container with the Parmesan Cheese and salt and pepper.

    Place lid on container and shake to coat both sides of the tomato slices.

    Add Spray Olive Oil to skillet and place tomato slices in skillet and cook about 3 minutes on each side adding salt and pepper if needed.

    Remove tomatoes. Run some water over the sliced squash in a colander, shake "dry." ( This moisture is needed to help the cheese stick to the zucchini.)

    Toss the squash and zucchini with the remaining Parmesan and lightly oil the pan again with spray oil to "stir-fry" the squash (they won't take as long).

Broccoli Casserole

Ingredients:

    2 cups chopped broccoli ( 1/2 C)
    2 cups chopped mushrooms (1/2 C)
    3/4 cup onions (1/2 C)
    1 cup chopped peppers (1/2 C)
    1/4 cup chick peas (1C)
    1/2 cup egg substitute (2P)
    1 oz. low fat mozzarella cheese (1P)
    1 teaspoon light mayo (1F)
    2 teaspoons slivered almonds (2F)

Directions:

    Put veggies in a large casserole pan.

    Mix egg substitute, cheese and mayo. Pour over vegetables.

    Sprinkle almonds over the top. Bake at 350oF for 35 to 40 minutes.

Broccoli, Onion and Tofu Stir-Fry

Ingredients:

    Tofu Marinade

    6 ounces firm tofu, rinsed, drained and cubed
    3/4 cup water
    1 tsp. pickled ginger (this is found in supermarkets in Asian food section)
    1 tbs. picked ginger juice (from ginger jar)
    1 tsp. sesame oil
    1 tsp. chopped garlic (or more if you prefer)
    1 T Tamari soy sauce

    For Stir Fry

    1 head of broccoli washed broken into florets
    1/2 large white onion cut into large slices
    sesame oil
    1 T. olive oil
    1/2 cup water
    1 tsp. arrowroot (thickening agent)

    Dessert

    2 cups diced melon

Directions:

    Tofu Marinade

    Mix marinade (all of the above ingredients with exception of tofu)

    Poor the marinade over tofu

    Put in fridge for an hour or more.

    One Hour later.

    For Stir Fry

    Heat a large non-stick skillet over medium heat. Add dash of sesame oil and 1/2 T olive oil.

    Add onion and sauté until translucent.

    Add broccoli and ½ cup water. Cover and steam for four minutes, mixing once or twice.

    While broccoli is cooking, in another pan, add dash of sesame oil and 1/2 T olive oil.

    Add tofu (reserving marinade) and brown on all sides.

    Add tofu to broccoli mixture. Then put marinade into tofu pan and bring to slight boil.

    Remove from heat and add 1 tsp. arrowroot stirring well.

    Pour marinade over broccoli mixture and serve immediately.

Be sure to check the nutrition label on tofu packaging. 6 oz. of tofu should yield 42 grams of protein.
As the recipe uses a fat-free protein source, it is necessary to double the fat blocks to maintain the correct macronutrient ratios.

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.

Celery Fill-em-ups

Ingredients:

    1/2 cup of strawberries
    1/4 cup low fat cottage cheese
    1 tsp slivered almonds
    2 stalks of celery

Directions:

    Chop strawberries fairly small. Mix together with cottage cheese and almonds.

    Cut celery into six "troughs". Spread cottage cheese mixture into troughs.

Chiles Rellenos

Ingredients:

    3 green peppers [1 1/2 C]
    1/2 cup low-fat cheese [2P]
    2 egg whites [1P]
    1 teaspoon olive oil [3F]
    1/2 apple [1C]
    1/4 cup tomato salsa [1/2C]

Directions:

    First you roast the green peppers, then dry them in a napkin for about 10 minutes.

    Cut off the top of the pepper and hollow it out.

    When it’s empty, put the cheese inside, then whip the egg whites and pass the pepper through a little flour and the egg, and then you fry them in the frying pan with the olive oil.

    Serve with tomato salsa over the top.

Cream of Cauliflower

Ingredients:

    1/4 cup soy flour [1P]
    2 oz Gimme Lean Soy Sausage [1P]
    1 oz Shredded Soy cheese (cheddar or mozzarella) [1P]
    3 oz extra-firm tofu [1P]
    4 cups cauliflowerettes [1C]
    1 cup diced onion [1C]
    2 TBS white miso paste [1C]
    1 TBS arrowroot powder or cornstarch [1C]
    1+1/3 tsp olive oil or 2TBS tahini [4F]
    2 vegan low salt bouillon cubes
    4 Cups water
    1/2 tsp coriander (optional)

Directions:

    Place cauliflowerettes and onion in a microwave steaming dish for 5 minutes. While veggies are steaming get other ingredients cut and weighed.

    Bring 4 cups of water to boil and add the bouillon cubes. Turn heat down to a simmer.

    Puree the veggies in a blender along with the soy flour, miso, and oil.

    Transfer puree to simmering veggie water. Add the soy sausage, tofu, and soy cheese.

    Dissolve the cornstarch in a little water then add to pot.

    Turn heat off and let soup cool down a little before serving.

    Add 1/2 tsp of coriander if desired at the end. Enjoy with your favorite soup bowl!

Curried Spinach with Tofu

Ingredients:

    2 bunches fresh spinach or 2 10 oz . packages frozen spinach (2 blocks carb)
    2 tablespoons minced hot chilies
    1 tablespoon minced ginger
    12 oz low-fat firm tofu, Soy Deli (4 blocks protein)
    2 tablespoons tamari (1 block carb)
    2 teaspoons olive oil (6 blocks fat)
    1/2 teaspoon cumin
    1 teaspoon curry powder
    1/4 cup chopped cilantro
    2 oz cream cheese (2 blocks protein)
    3 blocks fruit salad, 1 1/2 blocks for each person

Directions:

    If using fresh spinach wash thoroughly, tear the leaves into bite-sized pieces, then wilt in a pot in the liquid remaining on the leaves. If using frozen spinach, thaw and remove any excess liquid.

    In a skillet, heat the oil, cumin, tamari, chilies, ginger, and the tofu with salt and pepper to taste.

    Sauté over high heat then add the cream cheese, cilantro, curry powder, and the spinach.

    Serve with the fruit on the side.

 

Eggplant Dressing

Ingredients:

    8 slices lite bread - dried and cubed [4C]
    1 cup onion - chopped [1C]
    2 1/2 C celery - chopped [1C]
    1 1/2 C eggplant - peeled and chopped [1C]
    3 eggs
    2 chicken bouillon cubes dissolved in 1 1/2 C hot water

Directions:

    Mix all ingredients together and add whatever seasonings you would usually use in dressing. I use only season with seasoned salt and pepper.

    Bake 350 degrees for 1 hour in two bread pans sprayed with cooking spray.

Eggplant Parmesan

Ingredients:

    1 1/2 cups eggplant (1 block carb)
    2 egg whites (1 block protein)
    2 oz part skim mozzarella (2 blocks protein)
    1 clove minced garlic
    Dash of parmesan cheese
    Sprinkling of seasoned bread crumbs
    1/2 cup marinara sauce (1 block carb)
    1 teaspoon olive oil (3 blocks fat)

Directions:

    Heat olive oil in a pan combine other ingredients (except mozzarella cheese) into an Tupperware dish cover and shake until eggplant is completely coated.

    Cook in heated olive oil for 5 minutes place mixture in a non-stick cake pan.

    Place mozzarella on top and bake at 350oF for 10 minutes.

 

Chicken Waldorf Salad

Ingredients:

    6 oz chicken (6 blocks protein)
    Vegetable broth or water
    2 tablespoons light mayonnaise (6 blocks fat)
    2 tablespoons yogurt
    1 cup grapes (2 blocks carb)
    1 cup chopped granny smith apples (2 blocks carb)
    2 cups sliced red peppers (1 block carb)
    2 cups celery (1 block carb)
    Nutmeg
    Cinnamon
    Pepper
    Curry powder
    Cumin
    Turmeric

Directions:

    Cook chicken in vegetable broth or water with a little bit of curry powder, cumin and turmeric over medium heat until done.

    Add into a big bowl with, grapes, apples, celery and red peppers.

    Add mayonnaise, yogurt, nutmeg, pepper and cinnamon.

    Combine and eat.

Remark: Serve two 3-block meals

Hamburger Wraps

    4.5 ounces ground turkey
    4.5 ounces low fat sirloin
    1 red bell pepper, chopped/divided
    1 onion, chopped/divided
    Mushrooms, chopped (optional)
    2 slices 2% cheese
    1 cup spinach, chopped
    2 wheat tortillas
    Low fat ranch dressing

Mix ground turkey and sirloin together. Add ½ of the onion and bell pepper. Divide the mixture and form into 2 patties. Grill the patties until cooked. In a pan add a little olive oil and sauté the remaining bell pepper and onion (and mushrooms). Heat the 2 tortillas on the stove. Add cheese, onion/bell pepper mixture, and the burger. Add ½ cup of spinach to each wrap and a little bit of low fat ranch dressing.

Chilled Edamame Salad

Ingredients:

    1-16oz. pkg. of frozen Edamame (blanched, shelled soybeans)--I use Seapoint Farms. (18 g fat, 30 g carbs, 48 g protein) [6F, 3C, 7P]
    1/4 C. onion, chopped
    1/4 C. celery, chopped
    2 medium tomatoes, chopped [1C]
    1/4 C. Athenos crumbled feta cheese with basil & tomato [1P, 2F]
    1/4 C. Ken's Lite Olive Oil Vinaigrette dressing [4F, 1C]
    1 Tablespoon tarragon and/or sweet basil or to taste

Directions:

    Cook soybeans according to package directions. (I use the microwave directions--only takes 2 minutes.)

    Drain and rinse under cold running water to cool. Drain well.

    Combine all ingredients and serve on a bed of romaine.

Cold Beef Salad

Ingredients:

    2 ounces leftover cooked lean beef (2 blocks protein)
    2 tomatoes, sliced (1 block carb)
    1/4 cup garbanzo beans (1 block carb)
    1 ounce bleu cheese (1 block protein)
    1 teaspoon olive oil (3 blocks fat)
    Vinegar, dried basil, and red pepper flakes to taste
    1/2 apple or other desired fruit (1 block carb)

Directions:

    Slice tomatoes, top with garbanzo beans and beef.

    In small container (with lid) place crumbled bleu cheese, olive oil, vinegar, basil, and pepper flakes.

    Shake well, and pour over salad. (For best results, let marinate for several hours.)

Cottage Cheese, Fruit and Nut Salad

Ingredients:

    3/4 c. low-fat cottage cheese (3 P)
    1 pear, cubed (2 C)
    1/2 c. grapes (1 C)
    2 T. sliced or slivered almonds (3 F)

Directions:

    Mix all ingredients except almonds together.

    Pack almonds in a separate container. Sprinkle them on top when ready to eat.

Crunchy Tuna Vegetable Salad Nori Wraps

Ingredients:

    3 sheets nori (seaweed) wrap
    3 oz canned tuna [3 P]
    3/4 cup chopped sweet onion [1/2 C]
    1 bell pepper, chopped [1/2 C]
    1T olive oil [3 F]

    Dessert:

    fruit (1 orange or 1 apple, etc) [2 C]

Directions:

    Mix together ingredients for Tuna Vegetable Salad.

    To wrap: Place 1 sheet of nori diagonally on the work surface. Place 1/3 of tuna mixture diagonally along the center of the sheet. Fold top and bottom corners over the filling. Roll from one side corners like a burrito. You can seal it by moistening the final corner of nori.

Antipasto Salad with Grilled Chicken & Grapes

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:

    Prepare pasta according to package instructions, rinse, set aside.

    Combine first 9 ingredients except pasta, stir to combine.

    In large bowl or rectangular container line bottom with Romaine, artichoke hearts, red peppers, kidney beans, red onion slices and olives.

    Add pasta and cubes of cheese, toss with dressing.

    Serve with chicken and grapes on the side.

Yield: 2 - 3 blocks & 2 - 4 blocks

Broccoli Salad

Ingredients:

    1 1/2 cups broccoli (1/2 C)
    1/2 cup red onion (1/2 C)
    1 tablespoon raisins (1C)
    1/2 C. red seedless grapes (1C)
    1 teaspoon slivered almond (1F)
    3 tablespoons light coleslaw dressing (3F)
    4 oz. chicken breast (4P)
    1 tablespoon barbecue sauce (1/2 C)
    Fruit for dessert (1/2 C)

Directions:

    Chop broccoli into bite-sized pieces.

    Steam or cook in a small amount of water till tender crisp.

    Set aside to cool. When broccoli is cool add the red onion (chopped fine), raisins, grapes, slivered almonds and coleslaw dressing.

    Toss well. Serve with barbecued, baked or broiled chicken breast topped with barbecue sauce.

Cabbage & Shrimp Salad

Ingredients:

    2 2/3 Cups Shredded Cabbage
    1 Cup Cherry Tomatoes, cut
    4 1/2 Oz. Cooked Shrimp

    Dressing:

    1 Tbsp. Light Salad Dressing (Check label, should equal 3 fat blocks)
    1 Tbsp. Balsamic Vinegar

Directions:

    Blend salad dressing and vinegar. Add shrimp and tomatoes.

    Pour mixture over shredded cabbage and mix well.

Chicken Salad with Cucumber & Melon

Ingredients:

    6oz cooked chicken, shredded [6P]
    1/2 a cantaloupe [2C]
    1/2 cup finely chopped cucumber [~1/8C]
    1/2 cup finely chopped zucchini [~1/8C]
    1 finely chopped scallion
    2 tbsp. lime juice [1C]
    1 tbsp water
    1 1/2 tsp sugar [~3/4C]
    2 tsp olive oil (I suggest using the light kind for this, not so strong a taste)[6F]
    1 tbsp cilantro or mint
    pinch of white pepper

Directions:

    Combine lime juice, oil, water, mint/cilantro, sugar, and pepper in a jar.

    Shake well. Combine everything else and separate into two bowls.

    Drizzle with the dressing, and toss ingredients to coat everything.

Chicken Taco Salad

Ingredients:

    7 oz. skinless chicken breast (7 blocks protein)
    2 tablespoons salsa
    1 can black beans (drained/rinsed) (5 blocks, carb, check label)
    1 1/3 teaspoon olive oil (4 blocks fat)
    1/2 cup chopped onion (1/2 block carb)
    1 garlic clove
    1/2 teaspoon chili powder
    1 bay leaf
    salt and pepper to taste
    4 cups torn lettuce (1/2 block carb)
    1 bunch chopped green onions (1/2 block carb)
    1/2 cup salsa (1 block carb)
    12 black olives (4 blocks fat)
    1 oz. low-fat mozzarella cheese (1 block protein)

Directions:

    Cut the chicken into strips and brown in the salsa. Set aside to cool, once cool cut into rough dice.

    While chicken is browning, place olive oil in another pan to heat, add onion.

    Let onion sauté for a couple of minutes before adding the garlic.

    Then add the chili powder, bay leaf and black beans.

    Stir that around for just a minute or so then add a cup of water, salt and pepper. Let the beans heat through.

    In two bowls, divide lettuce, salsa, diced chicken, mozzarella cheese, black beans, green onions and black olives. Enjoy!

Remark: Serve two 4-block meals

Black Bean and Corn Salad

    1 cup corn
    2 cups black beans, rinsed, drained
    1 cup red pepper, chopped
    1 ½ cups sweet red onion, chopped
    Handful of fresh cilantro, chopped
    1/3 cup lime juice
    2 teaspoons chili sauce
    2 teaspoons crystallized fructose
    1 clove garlic, minced
    Salt & pepper, to taste

Place first five ingredients in a medium-sized bowl. Mix lime juice, chili sauce, sweetener, and garlic in another bowl; pour over vegetables and toss.

Sloppy Joes

    1 lb ground turkey
    1 large onion, chopped
    2 stalks celery, diced
    1 green pepper, chopped
    ½ cup ketchup
    ¼ cup water
    1 tablespoon Worcestershire sauce
    1 teaspoon salt
    2 regular pitas, cut in half

Spray large pan lightly with cooking spray. Brown turkey and onions over medium-high heat until turkey is cooked. Stir in remaining ingredients (except pitas). Cover and cook over low heat until vegetables are tender, about 10-15 minutes. This serves 4 meals.

Shrimp Salad with Fruit

    Salad
    12 ounces small shrimp
    1 cup celery
    1/3 cup carrots
    ½ cup onions
    Peel of 1 lemon
    ½ cup white wine
    2-3 sprigs parsley

Fruit

    2 cups cubed pineapple
    3 medium kiwis
    1 cup strawberries
    2 tablespoons + 2 teaspoons extra-virgin olive oil
    Spring green mixture
    Juice of 1 lemon
    Salt, pepper, to taste

Finely chop the carrot, celery and onion and bring to a boil in 2 1/2 cups of water. Add the wine, then the lemon peel cut into strips and the parsley. When the broth is ready, add the shellfish to the pot and cook for 4 minutes. Cut the fruit into small pieces, add to the Spring Green Mixture, and dres with a vinaigrette made from the lemon juice, salt, pepper, and oil. Distribute the fruit and salad mixture in plates and carefully arrange the shellfish on top.

Salami Sandwich

    4.5 ounces chicken salami
    Low carb wrap
    Lemon
    Onions, sliced into rings
    Lettuce
    Tomato slices
    Low fat cheese

Warm wrap in microwave or on a hot skillet. Spread chicken salami slices on the wrap with lettuce, onion, and tomato. Squeeze some lemon juice over it.

Wicked Good Chicken Salad

    1 (12 ounce) can all white-meat chicken in water
    ½ avocado, diced
    ½ tomato, diced
    2 tablespoon onion, diced
    1 clove garlic, minced
    1 tablespoon mustard
    Fresh ground black pepper, to taste
    Green leaf lettuce (optional)

Drain chicken; rinse under tap water to help remove salt. Add all ingredients into mixing bowl and mix well until all ingredients are blended. Wrap the chicken salad in the lettuce for low carb wraps.

Chicken, Grapefruit, and Raisin Salad

    6 ounces grilled chicken, cut into strips
    11 cups arugula, coarsely choopped
    1 ruby grapefruit, divided into sections
    1 cup carrots, grated
    2 cups cherry tomatoes, halved
    2 tablespoons raisins
    2 teaspoons extra-virgin olive oil
    Lettuce
    Lemon juice
    Salt

Soak raisins in cold water to soften. Mix all ingredients in a salad bowl; toss with the olive oil, lemon juice, and salt.

Cheese Pancakes

    ¼ cup flour
    1 cup 2% cottage cheese
    1 cup egg substitute
    2 teaspoons canola oil
    2 cups mixed berries, divided

Mix the first 4 ingredients and cook on a griddle. Top each serving with  1 cup of mixed berries.

Old-Fashioned Waffles

    2 cups oat flour
    1 tablespoon baking powder
    ½ teaspoon baking soda
    1 teaspoon sweetener
    1 teaspoon salt
    1 ½ cups non-fat plain Greek yogurt
    ¾ cup egg substitute
    1 tablespoon canola oil
    3 egg whites

Using an electric mixer, combine first eight ingredients and mix until combined. Beat egg whites until stiff and fold into batter. Use ½ cup of the batter for each waffle, and cook according to waffle iron instructions.

Oat Flour Pancakes

    1 cup oat flour
    2 teaspoons baking soda
    ½ teaspoon salt
    1-2 packets sweetener
    28 g protein powder
    ¾ cup milk
    1 teaspoon canola oil
    1 teaspoon pure vanilla extract
    ¼ cup egg substitute
    1 cup mixed berries

Mix the first 5 ingredients together. Mix the next 4 ingredients together, then add to the dry mixture. Cook on a griddle. Top each with ½ cup of the berries.

Breakfast Sandwich

    1 whole wheat English muffin
    1 slice low-fat cheese, any variety
    1 slice Canadian bacon
    1 tablespoon mustard
    ¼ cup eggbeater or liquid egg whites
    Fresh spinach
    2 slices fresh tomato
    1 teaspoon olive oil

Place Canadian bacon, cheese and mustard on English muffin and place in toaster oven. Cook until cheese is melted. In the meantime, cook the egg product in skillet with the olive oil. To assemble, place egg product on English muffin with mustard, bacon, and cheese. Add spinach and tomato.

Quick Oatmeal Breakfast

    1/3 cup cooked oatmeal
    1/3 cup unsweetened Applesauce
    14 g protein powder
    1 cup 2% milk
    Toasted slivered almonds

Slowly add milk to protein powder, stirring constantly to avoid lumps. Add cooked oatmeal and applesauce to this mixture; stir thoroughly and enjoy. Garnish with the toasted almonds.

Peanut Butter Cups

Ingredients:

    9 tbsp. fructose
    3 tbsp. water
    4 1/2 tbsp Peanut Butter
    1 tsp vanilla extract
    12 scoops Zone Perfect Protein Powder OR 10 scoops and 1/2 cup TVP (textured vegetable protein, for a crunchy texture)
    12 cupcake size non-stick muffin cups

Directions:

    Mix fructose and water in medium size microwave able bowl. Heat until boiling.

    Add Peanut Butter and bring to boil again.

    Stir in extract and protein powder and mix until uniform.

    Divide evenly into muffin cups and press firmly.

    Chill and then store tightly covered or wrapped at room temperature.

Note: Each cup = 1 Zone Perfect Block.

Red Lentil Loaf

Ingredients:

    1 1/2 c. red lentils, well rinsed [6C]
    2 c. water
    1 c. chopped onion [1C]
    1 clove minced garlic
    1 T olive oil [7F]
    6 oz. grated low-fat cheese [6P]
    1 egg [1 P]
    1 t. parsley flakes
    1/4 t, thyme
    1/2 t. salt
    1 cup low fat plain yogurt [1P, 1C]

Directions:

    Rinse lentils well as all lentils tend to be dusty and need a lot of rinsing in a colander.

    Cook lentils in water until soft, about 25 minutes.

    Sauté onion and garlic in olive oil, then add cooked lentils.

    In large bowl, mix the lentil mixture with the remaining ingredients.

    Spread mixture evenly in 8" square oiled pan. Cover with foil and bake at 375 for 35-40 min.

    Let stand a few minutes before cutting. Serve squares topped with 1/2 cup yogurt.

Quick Eggs on English Muffin

Ingredients:

    3 Egg Whites [1.5P]
    1 1/2 Oz. Part Skim Mozzarella* [1.5P, 3F]
    1 Light English Muffin** [3C]

Directions:

    Whip the 3 egg whites and cook in a frying pan with a little bit of Non-stick spray such as Pam.

    Then when the eggs are almost done, slice half of the cheese and put in on top of the eggs so it melts.

    Then toast the English Muffin and put the egg/cheese on it. Eat the other half of the cheese separately.

Salmon Patties

Ingredients:

    3 oz. canned pink salmon (2 protein blocks)
    2 egg whites (one protein block)
    1 oz. slow cooking oatmeal, dry (2 carb)
    Quarter of an onion, diced
    Garlic salt and pepper
    1 teaspoon olive oil (3 fat blocks)

Directions:

    Flake up Salmon in a medium bowl.

    Combine all ingredients and mix well with hands.

    Heat olive oil in pan, medium heat. Shape mixture into a patty and cook for about 3-5 minutes on each side (or until golden brown).

    Serve immediately with a one-block salad or half of an apple.

Poached Fruit with Cheese

Ingredients:

    1 cup low-fat cottage cheese (4 protein)
    1 apple cored and cut in eight wedgesn(2 carb)
    1/3 cup Mandarin orange sections (1 carb)
    1/2 pear, cut in three wedges (1 carb)
    4 teaspoons almonds, chopped (4 fat)
    1 cup water
    1-inch piece cinnamon stick
    1/8 teaspoon nutmeg

Directions:

    In medium saucepan bring water, cinnamon and nutmeg to a boil.

    Add apple and pear, return to a boil and cover. Reduce heat to a simmer and cook five to six minutes.

    Add orange sections and simmer 1 minute more.

    Place cottage cheese sprinkled with almonds in a serving bowl and place on top of cottage cheese.

    Serve immediately.

Pepperoni Cracker Snack

Ingredients:

    14 slices pepperoni (i.e. Hormel pre-sliced ready to eat)[1P]
    Cheese or other topping

Directions:

    Spread pepperoni slices out on 2 layers of paper towels.

    Cover with two more paper towels and microwave for 25 - 45 seconds.

    Flip over and let towels absorb grease.

    Pepperoni will be dry and crisp and perfect for dabs of picante sauce, salsa or other 1 block carbs.

Cottage Cheese and Apple Snack

Ingredients:

    1/4 cottage cheese [1P]
    1/2 Red Delicious or Granny Smith apple [1C]
    3 olives [1F]
    spices: cinnamon and sugar (optional)

Directions:

    Add spices to cottage cheese and stir.

    Dip apple slices into cottage cheese mixture.

Chocolaty Zone Snack

Ingredients:

    1 pack Swiss Miss No Sugar Added Hot Cocoa Mix (Total Fat 1g; Total Carbs 10g; Total Protein 2g)
    1 scoop Zone Protein Powder (7g protein)

Directions:

    Blend with 4 to 5 ice cube

Chicken with Zucchini over Spaghetti Squash

Ingredients:

    2 cups spaghetti squash (2 C)
    2 cups tomato, canned, chopped (2C)
    1 1/2 onion chopped (1C)
    2 cups zucchini chopped (1C)
    2 3oz skinless chicken breast (6P)
    2 tsp. olive oil (6F)
    Oregano
    Basil
    Parsley

Directions:

    Take 2 cups chopped tomatoes and put into a pot.

    Add 1 1/2 chopped onions and 2 cups zucchini's cut up.

    Add 1 tablespoon oregano, basil and parsley. Cook until onions and zucchini are done.

    Take a whole spaghetti squash and stick it in the oven. Cook for 1 hour.

    When cool cut and take out seeds and shred into bowl.

     In a medium nonstick sauté pan, heat 2 tsp. of olive oil add chicken cook until done.

    To serve, put cooked spaghetti squash on each plate, place even amounts of zucchini/tomato mixture on top. I sprinkle a little parmesan cheese and top with a grilled chicken breast.

Remark: Serve two 3-block meals

Veggie 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).

Quick Tuna Lunch

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

Kielbasa and Green Beans

Ingredients:

    8 oz Hillshire Farm Lean & Hearty Kielbasa (6 protein 4 fat)
    1 can (14.5 oz) Mexican Recipe Stewed Tomatoes (3 carbs)
    1 cup boiled mushrooms (8 oz raw) (1 carb)
    6 olives chopped (2 fat)
    2 cups green beans (2 carb)

Directions:

    Boil mushrooms. Slice kielbasa, heat in frying pan with stewed tomatoes, olives and boiled mushrooms.

    While this is simmering, cook green beans.

    Serve kielbasa mixture over beans.

Remark: Yields two 3-block meals.

Salmon with Salsa Salad and Spaghetti Sauce

Ingredients:

    4.5 oz. salmon (poached in water with seasoning of choice) (3 protein)

    Salsa Salad:

    1/4 cup black beans (1 carb)
    1 tbsp. avocado (1 fat
    1 tbsp. salsa

    Spaghetti Squash:

    1/2 cup cooked spaghetti squash (1/2 carb)
    1/4 cup tomato sauce (1/2 carb)

    Salad:

    Zone Lettuce Salad (1 cup romaine lettuce 1 cup sliced cucumbers, 1/2 sliced tomato, 1/2 sliced green or red pepper ) (1 carb)
    2 teaspoons olive oil/vinegar dressing

Directions:

    Mix the ingredients for salsa salad together.

    Toss Zone Lettuce Salad olive oil or vinegar dressing.

    Put spaghetti squash in a serving plate and top with tomato s

Salmon with Asian Fruity Salsa

Ingredients:

    4 1/2 ounces salmon steak
    2/3 teaspoon olive oil
    2 teaspoons soy sauce
    1 teaspoon gingerroot, chopped
    1/2 teaspoon dill
    Dash hot pepper sauce
    1/2 cup salsa
    1/2 cup blackberries
    1/2 cup canned pineapple cubes
    1/2 Granny Smith apple, cored and diced

Directions:

    Brush baking dish with oil, and place salmon steak in baking dish.

    Sprinkle with soy sauce, gingerroot, dill and hot pepper sauce.

    Cover and bake in a preheated 350-degree oven for 30 to 35 minutes.

    In a medium bowl, combine salsa and fruit.

    Place fish on one side of a serving plate and salsa beside it.

Portobello Mushroom Bake

Ingredients:

    1 large Portobello mushroom cap (stem removed and chopped for filling) [1/4C]
    1 c. chopped white mushrooms [1/4C]
    3/4 Vidalia onion [3/4C]
    2Tbsp chopped celery
    1/4 cup red peppers
    1 clove garlic, chopped
    1 Tomato, chopped [1/2 C]
    1/4 cup red lentils (already cooked and mashed) [1C]
    2 oz skim mozzarella cheese, shredded [2P]
    1/4 cup egg substitute (or 1 egg) [1P]
    1 tsp. olive oil [3F]

Directions:

    Preheat oven to 400 degrees.

    If Portobello is very thick, cut out a bowl of mushroom "meat" and chop and add to mixture.

    Spray large fry pan with non-stick spray. Add chopped onion, celery, peppers, and garlic. Cook till tender.

    While chopped veggies are cooking, put Portobello cap into non-stick sprayed pan into the oven to start the cooking process. When veggies are tender, add the chopped tomato and remove from heat.

    In medium bowl, combine, vegetable mixture, lentils, half (1oz) of the mozzarella cheese and egg substitute. Remove cap from oven. Fill cap with filling. Mixture will overflow.

    Return to oven. Cook for approximately 15 minutes. Remove from oven.

    Drizzle with the olive oil and top with remaining cheese.

    Cook an additional 5 minutes till cheese is melted and bubbly brown.

Grilled Sausages and Veggies

Ingredients:

    6 oz Kielbasa or smoked sausage of choice, sliced 1/2 inch thick (3 blocks protein)
    2 yellow peppers, coarsely chopped (1 block carb)
    1 cup coarsely chopped red onion (1 block carb)
    2 cups coarsely chopped zucchini (1 block carb)
    1 tsp olive oil (3 blocks fat)
    Lemon juice to taste
    Salt & pepper

Directions:

    Heat grill. Combine olive oil and lemon juice in large bowl and add meat and vegetables. Stir to coat. (I use spray oil on a "grill topper" with small holes, then place on grill to heat for a minute before placing food on it.)

    Grill meat & veggies, turning often, for about 5-7 minutes or until desired doneness. (We allow the meat and zucchini to "char" a bit.)

For 4 blocks, simply add 1 1/2 more oz of meat and another carb block.

Grilled Chicken Kebabs

Ingredients:

    16 oz of boneless skinless chicken breast cut into cubes
    1 bell pepper cut in large chunks
    8 cherry tomatoes
    2 cups cubed zucchini
    1 sweet onion cut into chunks

Directions:

    Marinate chicken and veggies in 1/2 cup no fat Italian salad dressing for 15 minutes in refrigerator.

    Use 4 skewers and put 4 oz of chicken breast and divide veggies equally to each skewer grill turning several times until chicken is no longer pink in the center.

    Serve with additional veggies and fruit to complete carbs.

This recipe is 4 Protein, 1 Carb, 0 Fat per skewer.