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.

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 of 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 sauteed, add cajun seasoning, stewed tomatos, 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.

Celery Fill-em-ups

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

Chop strawberries fairly small. Mix together with cottage cheese and almonds. Cut celery into six “troughs”. Spread cottage cheese mixture into troughs.

Cheesy Chicken Vegetable Soup

Ingredients:
1 1/2 cup minced yellow onions (1 carb)
1 cup coarsely chopped shiitake mushrooms (1/4 carb)
4 cups coarsely chopped button mushrooms (1 carb)
3 cups coarsely chopped crimini mushrooms (3/4 carb)
4 cups shredded cabbage (1 carb)
1-1/3 cup mixed veggies (2 carb)
12 oz. cooked chicken, cubed (12 protein)
1 cup low-fat ricotta cheese (4 protein)
3 cups water
2 tsp minced garlic
2 Tbsp dill weed
2 Tbsp chicken bouillon
2 tsp Worcestershire sauce
1/2 tsp liquid smoke (hot sauce)
Salt, to taste
Fresh ground pepper, to taste
Directions:
Combine all ingredients in a large, deep pot. Simmer until vegetables are tender. Serve fruit salad for dessert.

Chicken & Dressing

INGREDIENTS:
4 c. cauliflower (cooked) -1 block carbohydrate
2 c. chopped celery -1 block carbohydrate
2 c. chopped mushrooms -1/2 block carbohydrate
1 c. chopped green pepper -1/2 block carbohydrate
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
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.

Chicken and 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-in.by 9 by 2 in. 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 350 degrees 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

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)
Put oil and chicken in a nonstick pan and saute 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!

Chicken Breast and Spinach

Ingredients
5oz of chicken breast, cooked and shredded [5P]
3 1/2 cups cooked spinach [1C]
3 cups mushrooms chopped [1C]
1 cup onion chopped [1C]
1 orange on the side [2C]
24 peanuts [4F]
1/3 tsp. olive oil [1F]
spices:
1 teaspoon crushed garlic
1 teaspoon parsley flakes
pepper for taste

Directions
Saute onions, mushrooms and spices in olive oil.
Toss spinach, chicken and peanuts (if desired).
Enjoy!

Chicken Cannelloni

Ingredients:
1 small onion, sliced [1/2C]
1 garlic clove, minced
1/2 cup thinly sliced celery
1/2 cup sliced fresh mushrooms
1 can (8 oz) tomato paste [1C]
1 can (8 oz) diced tomatoes, (do not drain) [1C]
1-1/2 teaspoons Italian seasoning, divided
6 boneless chicken breast halves 1 1/2 lb. [24P]
1/2 cup light ricotta cheese [2P]
1/4 cup sliced green onions
2 tablespoons grated Parmesan cheese [1/2P]
dash of freshly ground pepper
Directions:
In a large saucepan sauté the onion, garlic, celery and mushrooms in a small amount of oil until onion is tender. Add tomato paste, tomatoes, 1 teaspoon Italian seasoning; bring to a boil. Reduce heat and simmer uncovered for 10 min. Meanwhile, flatten chicken breasts to 1/4 in. thickness. Combine ricotta, green onion, Parmesan, pepper and remaining Italian seasoning; spoon onto chicken breasts. Roll up; place seam side down in an 8-in.square baking dish. Pour sauce over chicken. Bake, uncovered, at 375 degrees for 25 to 30 min. or until the chicken is tender. You may sprinkle with a little additional grated Parmesan, if you like.

Chicken Fajita

Ingredients:
1 Fajita soft shell (flour tortilla) (2C) (2F) Check nutrition label
2 oz chicken (2P)
1/2 cup of your favorite salsa (2C)
1/8 cup red or green pepper
1/8 cup onions
1/4 cup low fat cottage cheese (1P)
1 Tbsp fresh Avocado (1F)
1/2 cup lettuce
Directions:
Sauté chicken in salsa, pepper and onions. Place on top of the warmed Fajita shell. Garnish with lettuce, avocado and cottage cheese. Enjoy!

Chicken Fajita Roll-Up

Ingredients:
1 fat-free flour tortilla [2.5 C] - [Diane's]
1 oz (2T) fat-free cheddar cheese grated (1 P)
2 oz pre-cooked chicken breast, warmed (2 P)
2T salsa
1/4 avocado, mashed (3 F)
1/4 c shredded lettuce
Directions:
Chop chicken breast and set aside. Warm flour tortilla and spread with avocado. Top with chopped chicken breast, cheese, lettuce and salsa. Wrap and enjoy!
If you have extra time (and like your chicken spicy), you could grill the chicken with a 1:1:1 ratio of black pepper, chili powder, and red pepper flakes for a more flavorful wrap.

Chicken in Orange Sauce

Ingredients:
4 ounces leftover cut up chicken [4P]
1 cut-up peach [1C]
1/2 cut-up nectarine [1C]
1/3 cup orange juice [1C]
4 tsp cornstarch (dissolved in water) [1C]
12 whole almonds [4F]
Directions:
Dissolve cornstarch and mix in 1/3 cup of heated orange juice to make a sauce. Add to cut-up fruit and diced chicken.

Chicken Kali

3 oz. boneless, skinless chicken breast, cut into strips (3 blocks)
1 red bell pepper (1/3 block)
2/3 c. chopped Vidalia onion (2/3 block)
1 c. pineapple chunks, drained (I use the kind that is canned in its own juice) 2 blocks
1/3 tsp. olive oil (1 block)
2 tsps. slivered almonds (2 blocks)
Ground garlic
Ground ginger
Mild curry powder
Dried mint
Stir-fry chicken strips and onion in hot olive oil. Sprinkle with spices to taste (start out with about 1 tsp. each). When chicken is cooked through, add red pepper and pineapple chunks and stir-fry till heated through. Add the almond slivers just before serving.

Chicken Noodle Soup Supreme

I read and modified the homestyle beef soup to a chicken noodle we have been basically using for years. I am really a novice at this and only started on the diet two days ago. So far so good. I would be very interested in any comments you may have about my choices and my counting. In Canada we pay a high price for Olive oil and can get canola oil at a much cheaper price. Is there a significant
difference between the two oils? (Editor’s note: Olive oil is much better. Canola oil contains polyunsaturated fats and is prone to oxidation.)
8 oz. skinless or 12 oz. ground Chicken Breast (8 protein blocks)
2 1/2 cups celery, diced fine (1 carbohydrate)
1 cup carrots, diced fine (2 carbohydrate)
2 cups onion, diced fine (2 carbohydrate)
1/2 cup egg noodles (2 carbohydrate, check label)
1/2 cup tomato puree (1 carbohydrate)
2 2 /3 teaspoons olive oil (canola oil?) (8 fat)
2 tablespoons chicken bouillon or 2 chicken cubes
Pepper to taste
1/8 teaspoon garlic powder or flakes
1/8 teaspoon marjoram
1/8 teaspoon Worcestershire sauce
1/4 teaspoon chives
1 teaspoon parsley
1/8 teaspoon oregano
Cut the chicken breasts into bite size chunks or use ground chicken breast. 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.
Note: Chicken bouillon and/or cubes contain some fat.

Chicken Salad with Cucumber and Melon

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
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

Ingredients
1 small taco shell [1C (Check label)]
3 oz shredded chicken breast [3P]
9 olives
1/2 cup salsa [1C]
1/4 cup black beans [1C]
Directions
Stuff shredded chicken into taco shell. Add salsa. Top with some of the olives, chopped. Serve with cooked black beans and remaining olives on the side.

Chicken Taco Salad

I would like to submit this recipe, not only for everyone else, but also to see if it’s accurate. I’m new to this…5 days now! I’m already doing well! Thanks!!! I was shooting for 4 blocks of everything, did I make it?
For Two people
7 oz. skinless chicken breast (7 blocks protein)
2 tablespoons salsa
1 can black beans (drained/rinsed) (5 blocks, carbohydrate, check label)
1 1/3 teaspoon olive oil (4 blocks fat)
1/2 cup chopped onion (1/2 block carbohydrate)
1 garlic clove
1/2 teaspoon chilli powder
1 bay leaf
salt and pepper to taste
4 cups torn lettuce (1/2 block carbohydrate)
1 bunch chopped green onions (1/2 block carbohydrate)
1/2 cup salsa (1 block carbohydrate)
12 black olives (4 blocks fat)
1 oz. low-fat mozzarella cheese (1 block protein)
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 chilli 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!

Chicken Waldorf Salad
Editor’s note: This recipe makes a great Zone Lunch. To make it even better, try cutting back on the mayo, adding a bit more yogurt if desired, then sprinkling slivered almonds on top of the salad.
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 carbohydrate)
1 cup chopped granny smith apples (2 blocks carbohydrate)
2 cups sliced red peppers (1 block carbohydrate)
2 cups celery (1 block carbohydrate)
Nutmeg
Cinnamon
Pepper
Curry powder
Cumin
Turmeric
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.
You can also make this with cheese if you want it to be vegetarian.
I don’t really measure the spices. I just kind of shake them out, but I think 1 1/2 teaspoon of each is about right.

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
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 saute 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.

CHILES RELLENOS

Ingredients
3 pimientos verdes. (3 green chili peppers) [1 1/2 C]
media taza de queso adobera. (1/2 cup low-fat cheese) [2P]
2 claras de huevo. (2 egg whites) [1P]
1 cucharada de aceite de oliva. (1 teaspoon olive oil) [3F]
media manzana. (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.

Chilled Edamame Salad

Chilled Edamame Salad
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
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

Chocolate Meringue Pie in the Zone

Ingredients:
8 egg whites
1 and 1/3 tsp. of oil
1/3 c splenda
1 tbsp. of vinegar

Directions:
Mix until peaks form, and pour into a well sprayed pie plate. Bake at 350 until brown and puffy. Allow to cool at room temp. While cooling mix up one package of ZonePerfect chocolate pudding mix according to directions. Refrigerate until crust is completely cooled and pour pudding in, spreading evenly. You can add a small amount of whipped topping or sprinkle with almonds.

Chocolate Oatmeal

Ingredients:
2/3 C. cooked oatmeal [2C]
1 cup of soymilk [1C,1P]
2 scoops of chocolate protein powder[2P]
Splenda (non nutritive sweetener available in most grocery stores near sugar)
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.

Chocolaty Zone Snack

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)
Blend with 4 to 5 ice cubes and 6 ounces water in blender.
Pour into glass and top with a dollop of whipped light cream (1.5g fat)

Cold Beef Salad

2 ounces leftover cooked lean beef (2 blocks protein)
2 tomatoes, sliced (1 block carbohydrate)
1/4 cup garbanzo beans (1 block carbohydrate)
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 carbohydrate)
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.)

Cooked Tuna

Two, 4-block meals
1 six-ounce can white water-packed tuna (6 protein)
1/2 cup egg substitute (2 protein)
Dash pepper
Method:
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.
For each person, serve with:
1 apple (2 blocks carbohydrate)
1/2 English Muffin (1 carbohydrate Check package label for grams)
1/2 cup blueberries (1 carbohydrate)
4 macadmia nuts (4 fat blocks)

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.

Cottage Cheese Delight

Ingredients:
3/4 cup cottage cheese [3P]
1 teaspoon vanilla
1 package Splenda (non-nutritive sweetener available in most grocery stores near the sugar)
1 teaspoon cinnamon
9 almonds [3F]
1 cup strawberries [1C]
1 cup blueberries [2C]
Directions:
Let sit 1 hour so flavors meld. Enjoy. Yum! Also can be divided for a good 1 block snack.

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.

Country Chicken

Ingredients:
2 whole chicken breasts with bones, skinned and quartered
unbleached flour (for dredging)
3 cups chicken stock
2 gloves garlic
15 oz jar pearl onions, drained
2 containers of white mushrooms, cleaned and quartered
28 oz can stewed tomatoes, including juice
1 1/2 Tbs olive oil
1 tsp thyme
1/4 cup parsley
1 Tbs soy sauce
2 bay leaves
pepper to taste

Directions:

Lightly dredge the chicken in the flour. Heat olive oil in a heavy pot. Brown the chicken, adding stock as necessary. Once browned, remove chicken to a plate.
In the same pot, sauté the garlic and onions in remaining stock. Scrape up the flour from the bottom of the pan with a wooden spoon. This will form a gravy with the next ingredients.
Add the mushrooms and sauté for a few minutes until the wilt. Add tomatoes, breaking them apart with your hands as they go into the pot. Return the chicken to the pot, add remaining ingredients, and simmer, covered, for 30 minutes.

Crab and Cheese omelet and oatmeal with a twist

4 blocks
2/3 cup liquid egg whites (2P)
1 ounce cheddar cheese (1P, 1F)
1 1/2 ounces crabmeat chopped (1P)
Cinnamon and Stevia
2/3 cup steel-cut oats (2C)
2/3 banana (2C)
1 1/2 tablespoons 100 percent natural peanut butter (3F)
Cook oats, add cinnamon, stevia and chopped up banana The heat from the oatmeal melts the banana. YUM!
(I have also tried applesauce in it. It’s good, but the banana is the best!)
While the oatmeal is cooking prepare the eggs.

Crab Bisque

1/4 cup chopped onion (1/4 carbohydrate)
2/3 tsp olive oil (2 fat)
1 c. skim or 1% milk (1 block protein and 1 block carbohydrate)
1 tsp. cornstarch (1/4 block carbohydrate)
3 oz. crab or imitation crab (2 blocks protein)
(other fish or seafood may be used)
1/8 tsp. pepper
Salt to taste
Saute 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.

Cream Cheesecake au Zonée

Ingredients
16 oz lowfat ricotta (preferred) [4P, 11F]
8 oz lowfat cream cheese [3P, 13F]
1C egg beaters equivalent to 4 eggs [4P]
scant 1/4 cup sugar (fructose) [9 C]
1/4 cup oat bran flour (available in health food stores) [2C]
plus another ? cup for the pan
1 tablespoon vanilla extract [Free]
juice and rind of 1 lemon [Free]
6 oz. Evaporated skim milk [2P, 2C]
2 oz. Lowfat milk [Free]
cooking spray [Free]
8 or 9 inch springform pan, well seasoned.
Directions
1. Preheat oven to 350 f.
2. In food processor or powerful mixer, cream the ricotta until smooth and liquid, then cut in the cream cheese. Add all other ingredients and whip until smooth and airy
3. Prepare pan by spritzing with cooking spray and lightly coating inside with oat bran flour.
4. Pour batter into pan and bake for 1 hour. Turn off oven and leave cake inside for at least one more hour, then remove to a cooling rack until completely cool.
Each slice (? of cake) equals approximately 2 blocks of protein, 2 blocks carbohydrate, 1 block fat.
To balance the fat (if other menu items haven’t done that) choose one of the following:
Pulverize 24 cashews, pecans, walnuts or almondsor 8 macadamia nuts–and line the bottom of the pan to make a nut crust.
Place the same amount of nuts in an attractive, even pattern on top before baking.
Add eight blocks of fat to the batter (inexpensive, low-flavor refined olive oil preferred).
Add high-flavor natural nut oil (might give a slight almond or peanut flavor).
If you prefer fruit with your cheesecake, reduce fructose to ¼ cup, which reduces carbohydrate to 1 block, and top with one block of your favorite berries or what-have-you.

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 caulifowerettes 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 bouillion 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!

Cream of Pumpkin Soup

Ingredients:
1 teaspoon olive oil
3/4 cup chopped onion
2 cloves garlic, finely minced
1/4 teaspoon curry powder
Dash cayenne pepper
4 cups defatted chicken broth, or 2 {14.5 ounce} cans chicken broth plus 1/2 cup water
1 {15 ounce} can solid pack pumpkin
1 cup 2% milk
Salt
Pepper
Directions:
In a saucepan, sauté onion in oil until soft and lightly caramelized. Stir in garlic, curry powder, and cayenne pepper. Cook 2 minutes. Add chicken broth and gently simmer for 15 minutes. Stir in pumpkin, cook 5 minutes. Pour contents into a blender container, blend until smooth. Pour back into saucepan. Add milk, taste for seasoning. Serve hot.
Mini Block Break-down:
1 teaspoon olive oil {4.5 grams fat}
3/4 cup chopped onion {4.5 grams carbs}
2 cloves garlic, finely minced
1/4 teaspoon curry powder
Dash cayenne pepper
4 cups defatted chicken broth, or 2 {14.5 ounce} cans chicken broth plus 1/2 cup water
1 {15 ounce} can solid pack pumpkin {13.5 grams carbs}
1 cup 2% milk {8 grams protein, 12 grams carbs, and 5 grams fat}
Salt
Pepper
Makes 4 servings. Each serving contains:
.25 mini block protein, 2 grams
1 mini block carbohydrates, 7.5 grams
.79 mini block fat, 2.375 grams

Creamy cinnamon oatmeal

one 3 block meal
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
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.

Creamy Oats

Ingredients:
2/3 cups cooked steel cut oats (2C)
Boiled water
21 grams unflavored soy protein isolate (3 scoops of ZonePerfect Protein Powder) [3P]
1/2 chopped apple OR 2 teaspoons fructose (1C)
dash cinnamon
3 macadamia nuts, chopped (3F)

Directions:
Cook steel cut oats according to package directions. Add some boiled water to the mixture to give it a “soupy” like consistency. Add protein powder, stirring it with a fork until mixed in well. Add chopped apple or fructose and cinnamon. Top with chopped macadamia nuts and enjoy.

Crock-Pot Beef Fajitas

Ingredients
6 ounces lean stew beef, cut into strips
1 green and 1 red pepper, cut into rings
1 cup onion, cut into rings
1 1/4 cup canned, chopped tomatoes
2 12-inch fajita tortillas
2 ounces nonfat cheddar cheese
8 tbsp. avocado
1 tsp. chili powder, 1/2 tsp. cumin
Directions
1. Add beef, peppers, onion, tomatoes and spices into crock pot
2. Cook 6 hours on high
3. Assemble fajitas with tortillas, cheddar cheese, avocado and ingredients from crock pot

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.

Crustless Quiches

Ingredients:
1/2 c. egg substitute(2p)
3 oz. low fat breakfast sausage (venison sausage is great but so is jimmy dean)(2p,3f)
2oz. low fat Mexican cheese(shredded) (2p,3f)
1/4 c of milk,1 or 2%
fresh pepper, dash of Cajun season,( a light sprinkle of chives, bell pepper, onion is optional)
Directions:
Mix well and pour into non-stick mini muffin pan that has been sprayed lightly with non-stick spray.
Bake at 350* until golden brown.
serve with fruit salad:
1c.strawberries(1c)
1 apple thinly sliced(2c)
1/2 c. mandarin oranges(2c)
1 kiwi thinly sliced(1c)
Mix together with a light sprinkly of splenda if desired makes a great Zone breakfast or brunch.
This is a delicious and easy way to get protein in your Kids. The recipe can be multiplied and made up at the beginning of the week. Grab a few every morning and reheat in microwave for an on the go breakfast!

Curried Chicken Salad

Hope I got the blocks right. It’s as close as I have been
able to get (and still stay in the Zone) to the incredible
chicken salad served at “The Glass Pheasant” English tearoom
in Newport News, Virginia.
16 oz. chicken breast cooked and diced into large chunks (16 protein)
5 cups celery, sliced (2 blocks carbohydrate)
2 cups pineapple, cubed (4 blocks carbohydrate)
8 tsp light mayonnaise or 2 2/3 tsp regular mayonnaise* (8 blocks fat)
48 peanuts** (8 blocks fat)
2 apples (4 blocks carbohydrates)
1 cantaloupe (4 blocks carbohydrate)
2 cups strawberries (2 blocks carbohydrate)

Combine the chicken breast, celery, pineapple and peanuts in a bowl. Combine the mayo and curry powder. Start with 1/4 teaspoon curry, especially if you make your own curry or it’s a fresh bottle. Toss the curry/mayo with the chicken mixture. Divide into 4 equal portions. Serve on a leaf of red & green romaine, with 1/2 apple, sliced, a quarter of the cantaloupe, and 1/2 cup of strawberries. Makes a great summer lunch. If it’s a really special occasion, you can skip apple or cantaloupe, and serve this with glasses (4 oz) of chilled Pinot Grigio or Chardonnay.

Curried Spinach With Tofu

INGREDIENTS:
2 bunches fresh spinach or 2 10 oz . packages frozen spinach (2 blocks carbohydrate)
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 carbohydrate)
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
INSTRUCTIONS:
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. Saute over high heat then add the cream cheese, cilantro, curry powder, and the spinach.
Serve with the fruit on the side.