Homegrown Meals

Turkey with Balsamic Vinegar

4 ounces turkey
½ cup cherry tomatoes (halved)
1 cup radishes (sliced)
1 cup fennel (thin slices)
½ cup carrots (cut into sticks)
1 cup bell peppers (strips)
3 apricots (halved)
½ cup balsamic vinegar
¼ cup vegetable broth
Fresh rosemary
1¼ teaspoon Zone Extra Virgin Olive Oil
Lemon juice
Fresh sage leaves
Salt

Instructions:
In a nonstick frying pan, heat a bit of vegetable broth. Add sage and rosemary and let cook for a few minutes. Add turkey with a bit of salt. Cook until meat is browned. Remove turkey from pan, keep warm and discard sage and rosemary. In the same pan add balsamic vinegar to the remaining juices, cooking over high heat and stirring well. Return turkey to pan, finish cooking and serve with the sauce from the pan. Cut tomatoes in half, radishes into rounds, and fennel into thin slices, bell peppers into thin strips and the carrots into small sticks. Mix all and dress with oil, lemon juice and a bit of salt. Complete the balance with the apricots.

Yields 1 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Strawberry Soup

2 cups fresh or frozen strawberries
2 scoops Zone Protein Powder (14g)
¼ cup 2 percent milk
1 cup plain low-fat yogurt
1 teaspoon Agave nectar
¼ teaspoon vanilla
Cinnamon, pinch
1 1/3 teaspoons almond oil
Mint and strawberry for garnish

Instructions:
In a food processor add strawberries, pulse to chop finely. In a bowl combine protein powder with milk; blend. Add yogurt, Agave, vanilla, cinnamon, and almond oil. Add yogurt mixture to strawberries and pulse until smooth or until desired consistency. To serve garnish with mint and strawberry.

Yields 1 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Mushroom Tenderloin with Artichoke Hearts

1 1/3 teaspoons olive oil
1 ½ cups onions, chopped
6 small artichoke hearts, diced (Note: 3 small artichoke hearts equal 1 medium artichoke)
4 ounces beef tenderloin
1 cup Zoned Mushroom Sauce

Instructions:
In a nonstick sauté pan sauté add oil, onion, artichoke hearts, and beef. Cook until beef is done and vegetables are tender. Add 1 cup Zoned Mushroom Sauce and heat through. Place mixture on a large dinner plate and serve immediately.

Yields 1 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Merluzzo allo Zafferano e Crisp di Mele
(Saffron Cod and Apple Crisp)

For the cod
12 ounces cod
1½ cups onion, sliced thin
1 clove garlic, crushed
2 teaspoons Zone Extra Virgin Olive Oil
1½ cups green beans
½ teaspoon saffron threads
½ cup white wine
1 bunch arugula
1 tablespoon chives, chopped
salt & pepper

For the apple crisp
2 apples
juice of ½ lemon
1 teaspoon ground cinnamon
2 teaspoons pine nuts
2 tablespoons raisins
sesame seeds

Instructions:
Lightly sauté onion and garlic in a skillet with the oil. Cut cod into 2 fillets, place in the skillet, add salt and pepper and cook until lightly browned on both sides. Clean green beans, chop and add to skillet. Add wine and saffron and cover, cooking over medium heat for about 8 minutes. Uncover, remove cod. Add the cleaned and chopped arugula to the skillet, mixing it into the rest of the sauce. Pour all over the cod fillets. Garnish with chives.

Apple Crisp
Wash, peel and grate the apples. Add the lemon juice and cinnamon. Add the pine nuts, raisins, and sesame seeds and mix. Transfer mixture to a baking pan and bake at 350°F for 15 minutes. Serve as a dessert at the end of the meal.

Yields 2 Meals of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Spiedino Tropicale di Salmone
(Tropical Salmon Skewer)

12 ounces salmon
3 cups fresh pineapple, cubed
1 tablespoon Zone Extra Virgin Olive Oil™
3 tablespoons apple cider vinegar
1 tablespoon soy sauce
1 teaspoon sesame seeds
Salt & pepper
Tossed salad
1 piece of fruit

Instructions:
Cut salmon into cubes. In a bowl, mix olive oil, apple cider vinegar, soy sauce, salt, and pepper. Add the fish and let marinate for 10 minutes. Drain, and then place alternating cubes of salmon and pineapple onto a skewer. Cook on a smooth, non-stick grill for a few seconds on each side. Place on a serving dish and sprinkle with sesame seeds.

To balance the entree serve with large tossed salad and have a small piece of fruit or bowl of mixed berries for dessert.

Yields 2 Meals of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Carpaccio di Salmone e Semi di Sesamo
(Salmon Carpaccio with Sesame Seeds)

12 ounces smoked salmon
juice of 1 lemon
salt
2 tablespoons chives, minced
1 head arugula, thinly sliced
2 cups diced pineapple rinsed/drained
1 tablespoon Zone Extra Virgin Olive Oil
4 medium kiwi, sliced
sesame seeds

Instructions:
Cut salmon into thin slices and place on a plate. Strain lemon juice and add salt, oil and chives. Pour the sauce onto the fish and let marinate in the refrigerator for 10 minutes. Divide arugula evenly between 2 serving plates. Place pineapple and kiwi on top of arugula. Sprinkle with the remaining marinade. Garnish with sesame seeds and chives.

Yields 2 Meals of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Pollo con Radicchio
(Chicken with Radicchio)

5 ounces chicken, cut into strips
3 ounces prosciutto
2½ cups radicchio, cut into thin strips
salt
balsamic vinegar
3 tablespoons sliced almonds, toasted
1 cup pineapple
1½ cups grapes
2 peaches
1/3 cup orange juice

Instructions:
Place chicken in a glass baking pan with a bit of salt, loosely covered with the prosciutto and the radicchio leaves. Place in oven at 360°F for about 15 minutes. Before serving, sprinkle with balsamic vinegar and sliced almonds. Serve with a fruit salad, made from the fruit cut into small cubes and sprinkled with orange juice.

Yields 2 Meals of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Turkey Tips with Asparagus

6 ounces turkey breast
2 peppers (red/yellow)
3 cups asparagus
1 cup canned pineapple cubes (rinsed/drained)
2 teaspoons extra virgin olive oil
vegetable broth
salt

Instructions:
Break off woody ends of asparagus and cut remaining pieces into small discs, diagonally. Cut peppers into thin strips. Cut turkey breast into 6 cubes and sauté in oil in a skillet until it is well browned. Remove turkey from skillet and keep warm. Sauté the vegetables in the remaining juices in the skillet, adding a bit of vegetable broth and salt. Cook until vegetables are softened. Transfer vegetables and turkey to a plate. Serve with the pineapple for dessert.

Yields 2 Meals of:
3 Blocks Protein
3 Blocks Carbohydrate
3 Blocks Fat

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Homegrown Meals

Lynn’s Quick and Spicy Chicken

8 ounces chicken (Perdue Shortcuts or roasted chicken or ground turkey or soy crumbles etc.)
1 tsp olive oil
1 10-ounce jar salsa, your choice, approximately 36 grams carbohydrates
1 cup black beans, rinsed/drained
1 10-ounce bag baby spinach
~6 peanuts eaten on the side
Grated cheese, a sprinkling

Instructions:
Place a large non-stick skillet over medium high heat and add olive oil. Add your choice of protein and cook or heat thoroughly. Add jar of salsa and black beans. Continue to heat until beans are warm Add spinach and cook until wilted. Top with a pinch of grated cheese.

Yields 2 Meals of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Breakfast Sundae

1 cup low-fat cottage cheese
¾ teaspoon pure vanilla or maple extract (non-alcohol, glycerine base)
1/8 teaspoon ground nutmeg or cinnamon
1 cup sliced strawberries
½ cup blueberries, fresh or frozen and thawed
1 fresh peach, pitted and sliced
8 cherries, pitted, fresh or frozen and thawed
12 almonds, toasted lightly, chopped coarsely, or 12 walnut or pecan halves, chopped coarsely

Instructions:
Combine cottage cheese, vanilla or maple extract and spice in a medium-sized bowl. Arrange strawberries around the outer rim of a large cereal bowl or dinner plate. Use an ice cream scoop to shape cottage cheese and arrange on the plate. Top with blueberries, sliced peach and then cherries. Sprinkle nuts on top. (Feel free to double the amount of cherries. Just delete either the blueberries or peach.)

Yields 1 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

South American Chili Soup

4 ounces chicken tenderloin, chopped
2 cups frozen red and green peppers
1/2 cup salsa*
1 1/2 cups tomatoes, chopped
3/4 cup onion, chopped
2 teaspoons cornstarch
1 1/3 teaspoons olive oil
1 teaspoon Worcestershire sauce
1 tablespoon balsamic vinegar
1/8 teaspoon hot pepper sauce
1 cup chicken stock
1/2 teaspoon garlic, minced
1/4 teaspoon chili powder

Instructions:
In a nonstick sauté pan heat oil. Sauté chicken, onion, peppers, salsa, Worcestershire sauce, vinegar, and hot pepper sauce until lightly browned. In large saucepan combine chicken mixture, tomatoes, chicken stock, garlic, chili powder, and corn starch. (Mix corn starch with chicken stock before adding to saucepan.) Bring mixture to a simmer, stirring constantly, for 3 to 5 minutes. Spoon into bowl and serve.

*Note: We used medium-heat salsa. Use whatever strength you prefer.

Yields 1 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Mexican Omelet

2 large whole eggs
12 egg whites
1 1/3 cups onions, minced
½ cup cooked chickpeas
½ cup cooked kidney beans
1 cup green bell pepper, diced
1 cup red bell pepper, diced
3 cups mushrooms, minced
2 2/3 teaspoons olive oil, divided
1/8 teaspoon black pepper
1/8 teaspoon hot sauce (or to taste)
1/8 teaspoon dry mustard
1/4 teaspoon turmeric
1/8 teaspoon chili powder
4 cloves garlic, minced, divided

Instructions:
In a medium nonstick sauté pan, cook onion, garlic, chickpeas, kidney beans, peppers and mushrooms in 2/3 teaspoon oil until tender. In a mixing bowl, whip together whole eggs, egg whites, black pepper, hot sauce, mustard, turmeric, and chili powder. In a second sauté pan, heat 1 teaspoon oil before adding half the egg mixture. Cook until set and an omelet is formed. Fill omelet with half the vegetable mixture, fold over and serve. Repeat process to make second omelet.

Yields 2 Meals of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Fish On The Fly

6 ounces of frozen alaskan salmon (cut into bite-sized chunks)
2 tbs whole wheat couscous
1/3 cup purified water
3/4 cup brussel sprouts
1 1/3 tsp Olive oil
1 tsp lemon juice
1 orange for dessert

Instructions:
Thaw-out frozen salmon in micro-wave for 20 seonds before cutting in chunks. Stir-fry fish in the olive oil with salt and pepper adding lemon juice at the end. Cook fish until lightly browned on all sides or whatever way desired..Place water in a microwave covered dish and heat on high for 3-4 minutes. Take out of microwave add couscous and brusselsprouts. (Both will cook in heated water just let stand for ten minutes.) May need to heat for additional minute. Plate the couscous and sprouts and add the fish to one side. Have orange for dessert.

Yields 1 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Blueberry Custard Jubilee

2 whole eggs
2 cups 1-percent milk
1/2 cup blueberries
2 teaspoons sugar
1/8 teaspoon vanilla extract or lemon zest
~24 peanuts eaten on the side

Instructions:
Beat eggs until they are light and fluffy; then put eggs, milk vanilla extract and sugar in a nonstick saucepan. Heat mixture to a simmer, but not boiling. Pour mixture into four serving dishes and refrigerate to cool. After mixture has cooled for 20 minutes, divide blueberries into 4 serving dishes and return to refrigerator. Serve when custard has set.

Yields 1 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Waldorf Salad

1 cup celery, sliced
1/4 apple, diced
1/2 teaspoon light mayonnaise
3 peanuts, chopped
1/4 cup cottage cheese

Instructions:
Combine.

Yields 1 Serving of:
1 Blocks Protein
1 Blocks Carbohydrate
1 Blocks Fat

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Homegrown Meals

Quick Oatmeal Breakfast

1 cup cooked oatmeal
1/2 apple chopped
2 tsp natural peanut butter
Cinnamon to taste
1 cup lowfat cottage cheese

Instructions:
Cook oatmeal. Mix in peanut butter, then the apple and then add cinnamon to taste.

Yields 1 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Breakfast Hash

3 ounces cooked meat (roast beef, ham, etc)
1/3 cup diced cooked potato
1 cups chopped tomato
Chopped onion, to taste
Chopped green pepper, to taste
Chopped mushrooms, to taste
Salt and pepper, to taste
Worcestershire sauce, to taste
1 teaspoon olive oil
1/2 cup grapes

Instructions:
In a non-stick pan, sauté onion, green pepper and mushrooms in the oil until tender. Boil diced potato until done. Add cooked meat, potato, vegetables, spices and Worcestershire sauce to sauté pan. Cook, stirring until heated through. Have grapes on the side.

Yields 1 Meal of:
3 Blocks Protein
3 Blocks Carbohydrate
3 Blocks Fat

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Homegrown Meals

Chicken And Barley Risotto With Asparagus And Sun Dried Tomatoes

Olive oil cooking spray
1 1/3 cups chopped onions
1 tablespoon dry basil
½ teaspoon kosher or sea salt
6 sun-dried tomatoes packed in oil, chopped
4 cups no-fat chicken stock
4 ounces white wine
2-3 pinches saffron, optional
1 ½ cups Perdue cooked chicken tenderloins, cut up
1 cup cooked barley
2 ½ cups, canned asparagus, drained and cut up
3 tablespoons grated Parmesan cheese
Pam olive oil spray

Instructions:
Spray olive oil cooking spray in a non-stick skillet. Add onions, garlic, basil and salt and cook on medium low heat for 5 minutes or until onion is softened. Add sun-dried tomatoes, chicken stock, white wine and saffron and bring to a boil for about 3 minutes. Raise the head to medium, add chicken and cooked barley and cook 3-4 minutes. Add asparagus and cook for another two minutes or until heated through. Add Parmesan cheese and season with pepper and salt if needed.

Yields 2 Meals of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

Beefy Vegetable Stir-Fry

8 ounces lean, thinly sliced beef
1 clove garlic, minced
1 1/2 cups onion, sliced and halved
1/4 cup chickpeas, rinsed
1 cup red bell pepper, sliced and quartered
2 2/3 cups cabbage, shredded
3 cups mushrooms, sliced
1 scallion, chopped fine
1 1/3 teaspoons olive oil, divided
1/3 cup beef stock
2 teaspoons cornstarch
3/4 tablespoon cider vinegar
1 tablespoon low sodium soy sauce
1/3 teaspoon toasted sesame oil
salt and pepper, to taste
~18 peanuts for garnish

Instructions:
In nonstick pan, add beef, onion, and 1/4 teaspoon olive oil. In another nonstick pan add remaining olive oil and other ingredients and cook until cabbage is tender. In a bowl mix beef stock, cornstarch, cider vinegar, soy sauce, toasted sesame oil. Add to pan with beef and vegetables. Bring to a boil. Season with salt and pepper.

Yields 2 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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Homegrown Meals

One Bowl Lunch

4 oz. cooked chicken breast, diced (leftover from dinner the night before)[4P]
2 c. mixed salad greens--(freebie)
1 whole Granny Smith apple, diced [2C]
2 tbsp. Ken's Light Raspberry Walnut Viniagrette Dressing (it's a guilty pleasure)[2F, 1C]
2 tsp. slivered almonds [2F]
1/2 cup grapes for dessert

Instructions:
Place salad greens, chicken, apple, and almonds in a sealable bowl (like Ziplock or Tupperware). Keep dressing separate until ready to mix (I use the Tupperware Midgets containers. They look like little cups with lids, and they hold only 2 oz. of dressing!) Pour dressing over salad mix, re-seal, and shake to mix dressing.

Yields 1 Meal of:
4 Blocks Protein
4 Blocks Carbohydrate
4 Blocks Fat

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