Recently in Lunch Category

The Green Burrito

By
janasmama
on April 4, 2009 6:21 PM | | Comments (0)
This was my first family-style Zone meal that I made. This recipe makes 5 servings of a 3 block meal.

Ingredients

5 flour tortillas
12 oz. package of firm tofu
5 oz. grated jack or cheddar
1 1/2 C. eggplant, peeled and diced (approx. 1/2 eggplant)
1 C brocolli, chopped (approx. 5 florets)
1/3 C diced yellow onion (approx. 1/4 med. onion)
1 1/3 C. diced zucchini (approx. 1 whole zucchini)
5 thick slices avocado (1/2 of a large avocado)
2/3 tsp. olive oil
5 tsp. sour cream
Cilantro
 
Start by cutting the tofu in half lengthwise and laying on papertowels. Lay 2 more papertowels on top and set a heavy saucepan on top to press the moisture out. Let the tofu sit for about 10 minutes or so.Cut tofu into small 1/4 squares.

Add the oil to a non-stick pan. Add the tofu and season to taste with cumin, red pepper, or any other spices you like. Add vegetables. Cook about 5-7 minutes. If you need more moisture in the pan to keep the food from sticking just add a few TB. of water.  Add cilantro if desired.

When making the burrito you can choose to have the avocado and sour cream as your fat or you can just have avocado and double it which is a much better choice.

Roll the burrito up and enjoy your green burrito.

If there are any problems with the addition of this meal I'm sure someone will let me know.

Turkey Sloppy Joes

By
mom2hhh
on March 30, 2009 7:17 AM | | Comments (0)
I found this recipe in yesterday's newspaper. It is lighter version of the classic, but with a little "tweeking" it would be a great "family friendly" zone recipe. I haven't tried it yet, but will try it this week.

2 T olive oil
4 peeled whole cloves of garlic
1 C diced shallots
1 large green bell pepper, diced
3 med. sized bay leaves
1 t. dried oregano
1/2 t. red chili-pepper flakes
1 lb. lean ground turkey
28 oz can whole tomatoes
6 oz can tomato paste
2 C hot water
Salt & pepper to taste
6 whole-wheat hamburger buns, split
Dill pickle slices or jalapeños slices, for garnish

1. Heat the olive oil over moderate heat in a deep skillet. Add garlic and stir. After 2-3 minutes, add shallots, bell pepper, bay leaves, oregano, and red chili flakes. Stir for a few minutes. Add the ground turkey to the skillet and brown for 5 minutes, breaking the meat up with a wooden spoon. Add canned tomatoes, paste and 2 cups hot water. Stir.
2. When mixture starts to boil, lower heat and let simmer until thickened, 30-40 min. Preheat oven to 400ºF. Stir mixture occasionally, breaking up tomatoes into a rich, ragu-like consistency.
3. Add salt and pepper, to taste. Toast buns split side down on oven rack for 6-8 minutes.
4. Discard bay leaves. Spoon sloppy joe mixture on buns and garnish with dill pickle slices or jalapeños.

Serves 6. Per serving: 350 calories, 41g carbs, 20g protein, 13g fat, 60mg cholesterol.

**OK... here is what I would do to "zone" this. Only use 1/2 a bun per serving, making it more of an open-faced sloppy joe. (You could even use a warmed whole grain, flat-out wrap, or corn tortilla). Make portion sizes 1/3 - 1/2 cup per person (depending on your blocks), and top with a generous amount of shredded cabbage drizzled with a small amount of olive oil/vinegar dressing (1t olive oil/ 1t vinegar). Include the pickles and jalapeños if you like.

I am thinking this would be easy to freeze. Also - why not start it in the morning, then put it in the crock pot for the day. Let me know what you think if you try it.
Letha

Chicken Waldorf Salad

By
mom2hhh
on March 23, 2009 1:11 PM | | Comments (0)
Makes two 3-block meals
Takes a little bit of chopping - but so worth it. Yummy!

10 oz. can of chicken (or leftover cooked chicken if you have some)
1 T. light mayonnaise (or skip this and use all yogurt)
3 T. plain yogurt
1 c. grapes
1 c. chopped granny smith apples
2 c. sliced red peppers
2 c. chopped celery
1/2 t. nutmeg
1 t. cinnamon
1/2 t. pepper
1 t. curry powder
1/2 t. cumin
salt to taste
(Adjust the spices to your taste)

Add chicken, grapes, apples, peppers & celery to a big bowl and toss. Add mayo, yogurt and spices and combine.  

You can divide this into 2-3 containers for the next day or so (will be yummy up to 2 days).

The great thing about this is you can adapt it to what you have in your fridge -add broccoli, snap peas, yellow peppers, green peppers, etc.... Also - tastes great with 2-3 chopped almonds when ready to eat.

Turkey Meatballs

By
mom2hhh
on March 9, 2009 12:36 PM | | Comments (0)
These are great - so many things you can do with them. Freeze great - so make a bunch and stock the freezer.  Depending on the size you make them - 1 - 2 meatball counts as 1 block protein.  They are even great cold - perfect for lunch on the go!

1 1/2 lb. ground turkey
3 cloves garlic, minced
1/4 c. onion, finely chopped (or you can even use 2 green onions if you like)
1/4 c. parsley, chopped
1/2 t. salt
1/2 t. pepper
1/2 t. oregano
1 T. Worcestershire sauce
1 egg, beaten
1/2 c. dry breadcrumbs

Mix all ingredients together (tip... use a potato masher. It works great, and keeps your hands clean!). Shape into approximately 30-40 1" sized meatballs. (I use the medium size pampered chef scoop to make evenly sized meatballs).  

I lay a wire grid rack on a foil lined cookie sheet, and place the meatballs on the rack. (You could just use a foil lined cookie sheet -make sure to spray it with non-stick cooking spray).  Bake in 400º oven for about 20 minutes.

If you want to freeze these - lay them in a single layer on a tray - and put in the freezer for 20 - 30 minutes. Then take them out and package them in zip-lock bags or however you like. This will keep them loose enough to grab just a few at a time as you need them.

Enjoy.  
PS... Eric makes a "to die for" marinara sauce that would go fantastic with these!

Turkey-Apple Quesadillas

By
Kristine
on March 5, 2009 4:07 PM | | Comments (0)
Serves 2

Hot-and-sweet or your favorite store-bought mustard
2 6-inch corn or flour tortillas
4 ounces sliced smoked turkey
1 firm tart apple, peeled and thinly sliced
2 ounces low-fat mozzarella, low-fat cheddar, or soy cheese, thinly sliced
Olive Oil cooking spray

1. Spread mustard on one side of each tortilla.

2. Lay the turkey, apple, and cheese on one of the tortillas.  Top with the other tortilla, mustard-side down, to form a "sandwich."

3. Spray a nonstick skillet or griddle with olive oil cooking spray and heat over medium heat.  Place the quesadilla in the pan and cook for 2 to 3 minutes, turning once with a wide spatula, until the cheese melts and the tortillas are lightly browned.  Cut in half and serve.

Per Serving: 11 grams crabohydrates, 22 grams protein, 3.6 grams fat

Almond encrusted salmon on wilted greens

By
Eric
on March 4, 2009 7:27 AM | | Comments (0)
I get the skinless boneless frozen salmon at Costco. They are all ready cut into 3 to 4 oz. portions and vacuum wrapped individually. They are easily thawed out in cool water just make sure to leave them in there vacuum wrap, takes about 10 minutes.

• 4 or 5 Salmon fillets 3 to 4 oz. each
• Sat and pepper to taste
• 1/2 cup finely chopped almond (corn meal consistency not almond butter)
• 1/4 cup finely cut flat leaf parsley (Italian parsley) 
• The zest of an organic lemon (regular lemons have pesticides)
• 1  tbs. Olive oil 
• 4 or 5 cups baby spinach 
• Lemon wedges for garnish (don't waste that lemon)

Mix together the almonds, parsley and lemon zest.
Pat dry salmon steaks and salt and pepper to taste.
Put olive oil in a non-stick skillet and heat over medium heat (just heat oil to a shimmer not smoking) Dredge salmon fillets in the almond mixture, you really have to press it in for it to stick. Cook salmon 5 minutes each side (you do not want the oil to come to a smoke at any time) 
Place desired amount of spinach on each plate before salmon is done cooking.
When salmon is done place a salmon fillet on top of the spinach.
Place a lemon wedge on each plate to squeeze on top if desired. 

 
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