White Bean Soup

I have made this soup before, but I decided to puree it this time and it was really good. I made it as a carb dish, so you will need to add protein and fat to balance. To make: in a large pot add 1 TB olive oil, 1 cup diced onion and 3 slices turkey bacon. Saute until onions are tender and bacon is cooked. Add 2 cloves minced garlic, 3/4 cup sliced celery, 3/4 cup sliced carrots and cook for about 2 minutes. Add 1 cup water, 16oz chicken broth, 2 can cannellini (white kidney) beans undrained, 2 bay leaves, salt and and pepper. Bring to a boil and reduce heat to simmer for about 25 minutes. Transfer soup to blender or food processor and blend until smooth. Return to pot and heat through. Each bowl is about 2 blocks of carbs. Post thoughts to comments.

Slow Cooked Pork Loin

I love using my crockpot on days I know are going to be busy. There is nothing better than to come home and dinner is ready! I used a pork loin for this, but you could also do this with a pork shoulder roast if you want to make a bigger quantity. Place pork roast in crockpot with 3/4 cup water, 2 TB liquid smoke flavoring, and 2 tsp Hawaiian Red Salt (you can get this at Trader Joe's) (you can also use sea salt), and black pepper to taste. Cook on high for 4-5 hours or low for 6-7 hours or until falling apart.
Pork Loin Dinner- 3 blocks
3 oz pork loin (3 blocks protein)
2 cups mixed green salad (2 blocks carbs/ 3 blocks fat)
1/2 cup unsweetened applesauce (1 block carbs)
Post thoughts to comments.

Bye Bye Cheat Days!!!

My family recognizes Lent leading up to Easter. During Lent you are supposed to give up or sacrifice something that means a lot to you. I have decided to give up my cheat days. Anyone that knows me, knows that this really is a sacrifice. This means 40 days (starting today) without cheating on the Zone. I will keep you all posted with how this goes and for those of you who have chosen to join me on this rather crazy crusade...please let me know how you are feeling! Post thoughts to comments.

Flank Steak and Stir Fried Veggies

I marinated the flank steak for about 1 hour before grilling. The veggies are stir fried and include; broccoli slaw, 1 carrot, 1 stalk of celery, 1 cup broccoli, 1 zucchini sliced. Mix veggies in stir fry pan and add 1/2 cup chicken broth. Stir fry until just tender.
Flank Steak Dinner- 3 blocks
3 oz steak (3 blocks protein)
1 1/2 cups stir fried veggies (1 block carbs)
1 cup unsweetened applesauce (2 blocks carbs)
9 cashews (3 blocks fat)
Post thoughts to comments.

Log What you Eat!!

It is very important to log what you are eating on the Zone. This is especially true if you are just starting out, however, even veteran "Zoner's " should revisit this method every so often. This does not have to be anything fancy. Keep a notebook handy and simply write down everything you eat. Most people do not realize how many "little" bites they put in their mouth and forget about. Those little bites add up over a day! The other aspect of a Food Log is accountability to yourself (or someone else if that works better for you) to stick to the program. So...if you are using a Food Log, stay with it! If you are not using a Food Log...start!!!

Pita Taco's

This is a quick 2 block lunch if you have leftover turkey taco meat. Very filling and tasty! By substituting pita bread for taco shells, you save yourself a lot in carb blocks! If you want this for dinner, just make sure you add a block of protein, fat and carbs to bring it up to three blocks.
Pita tacos- 2 blocks
1 whole wheat pita pocket- (1 1/2 blocks carbs)
1/8 cup kidney beans (1/2 block carbs)
3 oz turkey taco meat (1 1/2 oz each) (2 blocks protein)
6 cashews (2 blocks fat)
Mixed greens are negligible due to small amount used. Post thoughts to comments.

Chipotle Chicken Salad

I marinated 2 chicken breasts in chipotle seasoning and olive oil (mixed together to make a rub) for about 30 minutes. Grill chicken until done and cut into slices. Place over salad of your choice.
Chipotle chicken salad- 3 blocks
3 oz chicken slices
3 cups mixed green salad with kidney beans, goat cheese, pecans and balsamic vinegar dressing.
Post thoughts to comments.

Zone Chili

Always a great stand bye! This is a perfect meal for busy nights, because you can put it in the crockpot and have dinner ready!
Zone Chili- 3 blocks (add cheese for fat)

Pork Chops with Gorgonzola

If you are a fan of Gorgonzola or Blue cheese you will love this. If not, you can substitute with whichever cheese you favor. To make the chops place 2 TB olive oil over med-high heat in a pan. Place chops (thin cut) in pan and cook for about 2 minutes on each side. Place on cooking sheet and sprinkle about 1 TB cheese on each chop. Bake at 350 degrees for about 10 minutes.
Pork Dinner_ 3 blocks
1 30z pork chop (3 blocks protein/ 2 blocks fat)
1 1/2 cups green beans (1 block carbs)
1 cup unsweetened applesauce (2 blocks carbs)
Post thoughts to comments.

Pumpkin Maple Zone Pie

Kelly & Scott Greco of CFSCC sent this recipe to me. It looks really good! Here is how to make it: Filling: 3 scoops of whey protein powder, 2 eggs, 1/2 cup egg whites, 2 16oz cans pumpkin, 1/2 cup maple syrup, 2 tsp cinnamon, 1 tsp each of allspice, nutmeg, ginger, 2 TB amaretto, 2 tsp vanilla extract, few drops of almond extract, 2 12oz cans of evaporated milk, 1/8 cup pecans.
Crust: use three sheets of phyllo dough. Layer sheets across the pie plate, so that the whole plate is covered.
Combine all ingredients in mixer. Pour into two pie crusts. Bake 15 minutes at 450 degrees. Reduce heat to 350 degrees (add pecans on top now) and bake additional 35-45 minutes. Cool before cutting. Each pie makes 8 slices and each slice is 2 blocks!
Thanks for the great recipe Kelly and Scott! Post thoughts to comments.

Zoned Turkey Meatballs

I have started doubling this recipe so that I have leftovers. These make great lunches and snacks. The recipe has been posted previously, but if you need it let me know!
Turkey Meatballs- 3 blocks
3-4 meatballs (3 blocks protein)
2 cups mixed green salad with kidney beans, goat cheese, pecans, crushed crouton pieces and olive oil dressing (2 blocks carbs, 3 blocks fat)
1/2 cup unsweetened applesauce (1 block carbs)
Post thoughts to comments.

Tomato & Basil Chicken Breast

You can simplify this dish by using whatever spaghetti sauce you like, however, I think it is just as easy to puree stewed tomatoes. To make: brown chicken breasts on both sides and set in a baking dish. In a bowl mix tomato puree, basil to taste, 2 cloves garlic, 1/2 tsp oregano, salt and pepper. Mix well and pour over chicken. Bake at 350 degrees for 30-35 minutes. Serve with side of your choice to balance.

Croque Madame

This is another great recipe sent to me from Whitney Stoner of CFSCC. I had this a couple nights ago and it was SO GOOD! If you like "breakfast for dinner" , you will love this! Thanks again Whitney and keep em' coming! Croque Madame: On two pieces of Orowheat Light bread, spread a bit of Dijon mustard on one side of each piece of bread. Cut one piece of Swiss cheese in half and place 1/2 on each side of the bread. Place one 1oz piece of ham (or 1 1/2 oz deli sliced ham) on one side of bread and close sandwich. Using either a panini press or pan, grill sandwich on both sides. While the sandwich is cooking, cook 1 egg in a pan coated with olive oil spray. Add a bit of water to let the egg cook and steam at the same time by placing a lid over the pan. Place the egg on top of the sandwich. Serve with mixed green salad, apple slices, light Raspberry vinaigrette and three crumbled nuts. This makes a 3 block meal. Post thoughts to comments.

Review...

I have posted this once before, but I still get a lot of questions on this so I thought it was worthy of re-posting. One of the most common mistakes of Zoner's is that they are not subtracting out the dietary fiber from the total carbohydrates. For example: on the above label, the total carbs are 22grams. However, the dietary fiber is 9grams. Therefore, your total carbs per serving for this food would be 13 grams of carbs (roughly 2 blocks carbs). We do this because dietary fiber does not enter your bloodstream and therefore does not effect your insulin levels. This is a very common mistake that can make a difference in your portion sizes of certain foods. Post thoughts to comments.

Chicken Quesadilla

This is a 3 block dinner, however, you can 1/2 the amount or leave out the salad and make this a quick 2 block lunch as well. The quesadilla includes; 1 whole wheat carb balance tortilla, 1/2 red bell pepper sliced, 1 TB black beans, 2 oz sliced chicken (pre-cooked), 1/2 oz shredded cheddar cheese, 1/2 oz shredded mozzarella.
Chicken Quesadilla- 3 blocks
4 slices quesadilla- 3 blocks protein/ 1 block fat/ 1 1/2 blocks carbs)
2 cups mixed green salad (2 blocks carbs/ 2 blocks fat)
Post thoughts to comments.

Chicken Vegetable Soup

With the rainy weather here I thought soup would be a great meal! I splurged and put Yukon Gold potatoes in this, but you can omit them if you would like. To make: add 1 carton organic chicken broth to pot over med- high heat. Add 1 Yukon Gold potato cut into small pieces, 1 cup carrots sliced, 2 cups celery sliced, 1 1/2 cups sliced zucchini, 8 oz chicken cut into small pieces. Bring pot to boil and add desired spices (salt, pepper and Italian seasoning recommended). Reduce heat to low and let simmer for about 45 minutes. Post thoughts to comments.

Beef Stir Fry

Stir fry is such a quick, healthy, easy way to put together a great meal and use leftovers! I used skirt steak for this, but you can choose whichever combination of carbs and protein that works for you. This 3 block meal consists of; 3 oz skirt steak cut into strips, 1/2 cup carrots, 1 cup green beans, 1/2 red bell pepper sliced, 1 cups sliced zucchini, 1 cup sliced celery, 1 cup broccoli. Saute steak in a stir fry pan with 1 TB olive oil over med- high heat until heated through. Add all veggies and lower heat to medium. Add 1 cup chicken broth and simmer until cooked to desired doneness. Serve with pecans or almond slivers to top. Post thoughts to comments.

Garlic Prawns

I am trying to eat more seafood, which is not one of my favorite things. I do enjoy prawns, however, and these were really easy to make. I sauteed these in about 2 TB olive oil over med- high heat with 2 minced cloves of garlic, salt and pepper.
Garlic Prawns- 3 blocks
5-6 prawns (3 blocks protein )
1+ cups zucchini with onions (1 block carbs)
2 cups mixed greens salad with beans, pecans and goat cheese (2 blocks carbs, 3 blocks fat)
Post thoughts to comments.

Skirt Steak

I love grilled skirt steak because it is easy to cook and really takes a lot of flavor from whichever marinade or rub you use.
Skirt Steak Dinner- 3 blocks
3 oz skirt steak (3 blocks protein)
1 1/2 cups green beans (1 block carbs)
2 cups mixed green salad and fixings (2 blocks carbs/ 3 blocks fat)
Post thoughts to comments.

Dinner Scramble

My kids love to have "breakfast for dinner" on occasion. Scrambles are a great way to get a lot of flavor with all the ingredients you love, and still have an easy meal. Get creative with your choices and don't forget all the leftovers you might have! This 3 block scramble includes: 2 eggs, 1 1/2 slices turkey bacon chopped, 1/2 green bell pepper, 1/2 red bell pepper, 1/2 cup fresh spinach leaves, 1/2 oz shredded mozzarella to top. I added 1 whole wheat English muffin with some hummus to balance, however, you could do fruit as your side if you like. Post thoughts to comments.