A Quick Lunch Soup

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.

Antipasta 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
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 Zoned Reuben

Ingredients:
2 ounces lean corned beef [2P]
2 pieces of whole rye bread [3C](check label)
1 ounce lowfat swiss cheese [1P]
Sauerkraut to taste
1 Tablespoon of Thousand Island dressing [3F]
Directions:
Coat pan with spray butter. Grill sandwich on both sides until cheese melts.

Ants Crawling on A Log

Ingredients:
3 Large Celery Sticks (1/2 C)
2 Teaspoons of Raisins (1/2 C)
2 Soy Cheddar Slices…such as Yves Soy Cheese (1 P, 1 F)

Directions:
Peel cheese slices into strips and place on celery sticks. Top with raisins! Mmmm! Just like how we remember it without the fat from cheese whiz!

Almond Oatmeal Cookies

We all want something sweet once in a while. This recipe for almond oatmeal cookies, sent in by reader Stu Ross, makes cookies that are a great snack and are nicely balanced with one mini block each of protein and carbohydrate and 1/2 block of fat.
Recipe for Zone Almond Oatmeal Cookies
Ingredients:
1/4 cup Almond Butter
1/2 cup plus 1 Tablespoon Fructose, powdered
2 egg whites
1/2 teaspoon Real Vanilla Extract
1/2 teaspoon Almond Extract (optional)
1 cup plus 2 Tablespoons Protein Powder (I used Whey Protein)
1/2 teaspoon Baking Soda
1/4 teaspoon Ground Nutmeg
1/2 teaspoon Ground Cinnamon
1/4 teaspoon salt
1/2 cup Water (optional)
1 1/2 cups Oatmeal
Makes 24 cookies, each cookie has 1 block of protein and carbohydrates and 1/2 block of fat. You can increase the fat blocks by sprinking ground or slivered almonds on top of the cookies.

Directions:
In a large mixing bowl, mix with an electric mixer or food processor Almond Butter and Fructose until somewhat smooth Mix in the egg whites, vanilla and Almond Extract if using In a second bowl mix Protein Powder, Baking Soda, Nutmeg, Cinnamon and Salt Add the water to the powders (if using) and mix Add the powder mixture to the Almond Butter/Fructose bowl, stir well Stir in the Oatmeal
Preheat the oven to 350 Degrees F Place parchment paper on cookie sheets (this is because the cookies have little fat in them, fat keeps cookies from sticking) Divide the batter into 24 cookies in several batches, 9 to 12 is good per sheet depending on the cookie sheet size, the cookies can spread Bake for 8 minutes, take off sheet and let them cool
Why the optional ingredients? The almond extract is for those that like almond in cookies a lot. The water is for the texture of the cookie itself. If you use no water the batter will be very sticky and the cookies will be very dry (like biscotti). With 1/2 cup water the cookies will be more cake like and moist. You decide, I like the moister version myself.

Applesauce Burgers

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 percent 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)
Instructions:
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 nonheated 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).