Turkey Soup

Soup is one my favorite way to use leftover protein. This is an easy meal to put together to use up some of the leftover turkey you may have around! Use whatever veggies you like in this (I used zucchini, carrots, celery, parsnips). You will need to add fat to most soup meals (a few nuts or hummus).

Chicken Fajitas

I generally use smaller tortillas for this and have two fajitas. You can also cut one large tortilla in half if you do not want one big fajita. This is great for leftovers...
Chicken Fajita- 3 blocks
1 whole wheat carb balance tortilla (1 block carb)
1/2 green bell pepper (1/4 block carbs)
1/2 red bell pepper (1/4 block carbs)
1/4 cup black beans (1 block carbs)
2 oz grilled chicken cut into strips (2 blocks protein)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)
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Detox...

I know that many of you were planning on trying to Zone your Thanksgiving meals (I definitely did NOT). After having a fairly substantial cheat day like I did, today felt great to get back to zone eating. I tried to keep our dinner simple and filled with LOTS of greens!
Turkey Meatballs- 3 blocks
3-4 turkey meatballs (3 blocks protein)
2 cups broccoli (1 block carbs)
2 cups mixed green salad (2 blocks carbs/ 3 blocks fat)
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HAPPY THANKSGIVING!!!

Have a wonderful holiday everyone! This is a "non-Zone" holiday for me, so enjoy your cheat day if you are the same. Otherwise...avoid the mashed potatoes!!! Let's all keep in mind the things we have to truly be thankful for today. Happy Thanksgiving!!

Pita Pizza and Salad

There are endless options for toppings on a pita pizza, so pick what you like. This one has turkey pepperoni, red bell peppers, mozzarella and cheddar cheese.
Pita Pizza (1/2 block per slice)
2 pieces of pizza (1 block carbs, 1 block protein/ 2 blocks fat)
2 cups mixed green salad with kidney beans, feta cheese, whole wheat croutons, olive oil and balsamic vinegar to coat (2 blocks carbs/ 1 block protein/ 1 block fat)
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Taco Salad

This is a standby in our house. My kids love taco's so this is an easy alternative that makes everyone happy.
4 cups mixed greens (1 block carbs)
3 oz ground turkey taco meat (2 blocks protein)
1/4 cup kidney beans (1 block carbs)
1/4 cup corn (1 block carbs)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)
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Steak Sub

Flank steak or skirt steak work well for this one. I used flank steak for this one. Grill the steak and cut into thin strips. Saute green and red bell peppers until slightly tender. Use 1/2 whole wheat roll and place 1/2 slice pepper jack cheese on the roll. Place steak slices on roll and top with peppers and remaining 1/2 slice pepper jack. Place in preheated 400 degree oven for about 5 minutes or until cheese is well melted.
1/2 whole wheat roll-( 2 blocks carbs)
1 slice of pepper jack (1 block protein/ 2 blocks fat)
2 1/2 oz flank steak (2 1/2 blocks protein)
1/4 green bell pepper and 1/4 red bell pepper slices (1/2 block carbs)
1 cup mixed green salad (1 block carbs/ 1 block fat).
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Spice Rubbed Pork Loin

I used a pork loin rubbed with a mix of Paprika, celery salt, cardamom, chili powder, garlic powder and black pepper. You can buy rubs pre-made in the grocery store spice aisle as well. Once you have rubbed both sides, roll the pork in aluminum foil and refrigerate for at least an hour before cooking. Either grill or bake at 350 for about an hour.

Spiced Rubbed Pork Loin- 3 blocks

3 oz pork loin (3 blocks protein)

2 cups broccoli/ cauliflower mixed (1 block carbs)

2 cups mixed green salad with kidney beans, Gorgonzola and pecans (2 blocks carbs/ 3 blocks fat)

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Rules for Eating Out!

RULES FOR EATING OUT

1. Never eat the rolls or bread brought to the table.

2. Choose a low fat protein off the menu and ask to replace starches with extra vegetables.

3. Drink a glass of water while waiting for you meal to arrive.

4. If the protein you ordered is significantly bigger than the size of your palm, take the extra home with you for another meal.

5. If you must have dessert when dining out, do not have any carbs with your dinner. Order any dessert you would like, and only eat half.

Whatever Stir Fry

I used both leftover chicken and steak for this stir fry. Stir fry is a great way to use leftover protein and you can mix it with many varieties of veggies.
Stir Fry- 3 blocks
1 1/2 oz chicken cut into small pieces (1 1/2 blocks protein)
1 1/2 oz steak cut into strips (1 1/2 blocks protein)
1 1/2 cups broccoli (1/2 block carbs)
2 cups broccoli slaw (1/4 block carbs0
1 1/2 cups cauliflower (1/2 block carbs)
1 cup celery chopped (1/2 block carbs)
1/2 cup chopped onion (1/2 block carbs)
slivered almonds to top (3 blocks fat)
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Pita Crusted Pork Loin

Using pita bread to make the coating on this decreases the glycemic index. Add any seasonings you like to the crumbs to change the flavor. Pita Crumbs: 1 whole wheat pita chopped in blender to make crumbs, 1/4 cup Parmesan cheese, garlic powder, salt and pepper.
Pita Crusted Pork Loin- 3 blocks
3 oz pork loin (3 blocks protein/ 2 blocks fat)
1 1/2 cups green beans (1 block carbs)
1 cup unsweetened applesauce (2 blocks carbs)
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Zone Chili

There are a lot of different Zone chili recipes out there. Use whichever one sounds good to you. I add cheese on this for the fat in order to balance. Using ground turkey will allow to have a bigger serving size.
Zone Chili: 1 lb ground turkey; 1 can tomato sauce; 1 can diced tomatoes; 1 can pinto beans drained ; 1 can kidney beans drained; chili seasoning. Cook ground turkey in pot and add all other ingredients. Bring to a boil and simmer over low heat for about an hour.

Chicken Quesadilla

If you have leftover chicken this is a good quick meal to throw together for lunch or dinner.
Chicken Quesadilla- 3 blocks
1 whole wheat carb balance tortilla (1 block carb)
1/2 red bell pepper sliced (1/4 block carb)
1/2 green bell pepper sliced (1/4 block carb)
1/4 cup black beans (1 block carbs)
2 oz cooked chicken sliced into strips (2 blocks protein)
1 oz cheddar cheese shredded (1 block protein/ 3 blocks fat)
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Tri-Tip Salad

I used a Santa Maria marinated tri-tip steak for this to add a little extra flavor, but you could use any protein you like.
Tri-Tip salad- 3 blocks
3 cups mixed greens (1/2 block carbs)
1/8 cup kidney beans (1/2 block carbs)
1/2 red bell pepper (1/4 block carbs)
3-4 croutons crushed (1 block carbs)
3 oz tri-tip steak cut into thin strips (3 blocks protein)
3 crushed cashews (1 block fat)
olive oil and balsamic vinegar to coat (2 blocks fat)
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Rosemary Chicken

I used a different marinade on this chicken and it was really good! In a small saucepan add 1/3 cup water and 1 tsp dried rosemary or 2 tsp fresh rosemary. Bring to a boil and remove from heat. Let steep for about 5 minutes. In a blender add the the rosemary and water, 2 TB olive oil, 2 cloves garlic , salt and pepper. Puree until smooth and pour over chicken either in a shallow dish or resealable bag. Marinate for at least 30 minutes. Either grill chicken or bake at 350 degrees for 35-40 minutes.
Rosemary Chicken- 3 blocks
3 cups green beans( 2 blocks carbs)
3 oz chicken (3 blocks protein/ 1 block fat)
1 TB pecan pieces (2 blocks fat)
1/2 whole wheat pita toasted (1 block carb)
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Zone Clinic

Crossfit Santa Cruz Central will be hosting a beginners Zone Clinic on Saturday, December 13th from 12pm-2pm. We will be discussing basic Zone guidelines and how to get started on the Zone. The cost will be $40 per person. If you are interested in signing up please send me an email at michele@crossfitsantacruzcentral.com or sign up at the gym. If you have any questions regarding this event, please let me know.

Thanks
Michele

Chicken Cacciatore

This is a loose interpretation of the original, but it has a lot of flavor and is easy to make. To make, brown chicken breasts on both sides and add: 1 can Italian style stewed tomatoes, 1 TB Worcestershire sauce, 1 clove garlic, salt and pepper to taste. Bring to a boil and reduce to simmer for about 2 hours. Serve with side of choice. The chicken is 1 block per oz and the sauce will make two 1 block carb servings.
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Tuna Sandwich

One of my favorite lunches!
Tuna Sandwich- 2 block lunch
2 slices Orowheat Light bread (1 block carbs)
2 oz tuna with light mayonnaise (2 blocks protein/ 2 blocks fat)
1/2 apple sliced (1 block carbs)

Pork Chops with Apple Relish

I use thin cut pork chops for this because they tend to be less dry with cooking. For apple relish: cut up 1 apple into small pieces. In a saucepan add apples, 1 TB apple cider vinegar, 1 tsp cinnamon, 1/8 cup sugar, 1/2 tsp cayenne pepper. Put over med- high heat until sugar is melted. Reduce heat and simmer over low until apples are tender.
Pork Chops- 3 blocks
3 oz pork with apple relish (3 blocks protein/ 1 block carbs)
2 cups mixed green salad with olive oil and balsamic dressing (2 blocks carbs/ 2 blocks fat)
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Turkey Meatballs

You can always tell when I let the kids pick "what's for dinner"!
Turkey Meatballs- 3-4 meatballs (3 blocks protein/ 1 block fat)
2 cups broccoli/ cauliflower mixed- (1 block carbs)
1 cups unsweetened applesauce (2 blocks carbs)
6 cashews- (2 blocks fat)
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Roasted Chicken

I roasted a whole chicken so that there would be leftovers for a couple lunch or dinners later in the week.
Roasted Chicken Dinner- 3 blocks
3 oz chicken (3 blocks protein)
1 1/2 cups green beans (1 block carbs)
2 cups mixed greens salad with olive oil and balsamic vinegar dressing( 2 blocks carbs/ 3 blocks fat)
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The Sidekicks

We all use condiments and added sauces to our foods. Here is list of the most common that I use and what their blocks are. Most of these are added for flavor in larger overall portions and therefore are minimal in the effect on your overall blocks. Some, however, have more blocks than you may think...so just be aware.
Hot sauce- 0 blocks
Yellow mustard (Dijon as well)- 0 blocks
Ketchup- 2 TB = 1 block carbs
Relish- 2 TB= 1 block carbs
Salsa- 2 TB 1/4 block carbs
Soy sauce- 1 TB= 1/4 block carbs
Mayonnaise- 1 TB= 3 blocks fat
Light Mayonnaise- 1 TB = 1 block fat
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Roasted Pork Loin

There are many varieties of pre-marinated pork loin you can choose from. This one is garlic and herb, but choose the one that suits your taste.
Roasted Pork Loin- 3 blocks
2 1/2 oz pork loin (2 1/2 blocks protein)
1 1 /2 cups green beans (1 block carbs)
2 cups mixed green salad (2 blocks carbs/ 1/2 block protein/ 3 blocks fat)
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Enchilada Casserole

This is a great crockpot recipe! It was a little hard to Zone off the original recipe, but I think it is pretty close. I figured this makes about 9 servings in the crockpot at 3 blocks of protein. 2 blocks of carbs and 2 blocks of fat per serving. The salad balanced that out.
Cook one pound of ground turkey with 2 cloves minced garlic. Set aside. Pour 1 can mild enchilada sauce in a shallow dish and coat 1 whole wheat tortilla with sauce. Place coated tortilla in the bottom of the crockpot. Layer 1 can black beans (rinsed), ground turkey, 1 can sliced black olives, 1 cups reduced fat Mexican cheese blend. Pour 1/2 can of enchilada sauce over the layers and place another coated tortilla on top of that. pour remaining half of enchilada sauce over the top and sprinkle another 1/2 cup of cheese. Cook on low for 3-4 hours.
Ingredients Needed:
Ground turkey
1 can black beans
1 can sliced black olives
2 can mild enchilada sauce
1 package of reduced fat Mexican cheese blend
1 pkg whole wheat carb balance tortillas.

Fajita Wrap

This a good lunch if you have leftovers or a quick dinner. Each wrap is 2 blocks so change your servings to reflect your blocks.
Chicken Fajita Wrap- 2 blocks
1 whole wheat carb balance tortilla- ( 1 block carbs)
1 red bell pepper sliced (1/2 block carbs)
2 cups mixed greens (1/2 block carbs)
1 1/2 oz grilled chicken cut into strips (1 1/2 blocks protein)
1/2 oz Parmesan and cheddar cheese mixed (1/2 block protein/ 2 blocks fat)
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Skirt Steak and Veggies

I cooked these separately, but you could easily put all the ingredients into one pan and do a stir fry. The steak was marinated in teriyaki and the veggies are stir fry style with one bag of broccoli slaw, 2 cups broccoli florets and 1 red bell pepper cut into strips.
Steak and Veggies- 3 blocks
3 oz skirt steak strips (3 blocks protein/ 2 blocks fat)
4 cups veggies (3 blocks carbs)
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Good Fats...Bad Fats

Good Fats
Olive oil
Avocado
Nuts
Fish oil

Unfavorable Fats
Fatty red meat
Egg yolks
Organ meats
Processed foods rich in trans fats

White Bean and Chicken Chili

This is a really good crockpot recipe! You will need to add fat to this to balance.
White Bean Chicken Chili: In a crockpot add 2 cans cannellini beans rinsed, 1 cup chicken broth, 1 white onion chopped, 2 oz diced green chilies, 3 cooked chicken breasts cut into small pieces, 1 garlic clove chopped, 1/2 tsp cumin, 1/8 tsp cloves, 1/4 tsp oregano, 1/4 tsp chili pepper, 1/4 tsp pepper and salt to taste. Cook chicken, onion and garlic in a pan for until chicken in cooked through. Add all ingredients to crockpot and cook over low heat for 3-4 hours. I figure this at about 3 blocks for 2 cups of chili.
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Chicken Vegatable Soup

With the weather getting colder I like to make soups and stews that make good leftovers! For this one: 1 carton organic chicken broth (about 3 cups), 2 carrots cut into slices, 3 stalks of celery, 2 zucchini sliced, 1 parsnip cut into cubes, 2 chicken breasts cooked and diced. You can either put ingredients into a crockpot and cook slowly or simmer on the stove for about 2 hours over low heat. You will need to add fat to this to balance it, but I figure it at about 3 blocks for 2 cups.
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