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.