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Recipes
Tropical Salmon Skewers
By JenHall
this zone recipe makes an 8 block meal
- 12 oz salmon
- 3 cups fresh pineapple (cubed) canned works also (6 carbs)
- 1 tablespoon olive oil
- 3 tablespoons apple cider vinegar
- 1 tablespoon soy sauce
- 1 teaspoon sesame seeds
- salt & pepper
- Tossed Salad
- 1 block fruit
Wine-Braised Beef Brisket
By JenHall
haven't tried this yet
- 1 4-pound fresh beef brisket
- 4 medium carrots, bias-sliced in 2-inch lengths (2 cups)
- 1 cup finely chopped onion (1 large)
- 1 cup dry red wine
- 1/3 cup tomato paste
- 2 tablespoons quick-cooking tapioca
- 1 tablespoon Worcestershire sauce
- 2 teaspoons garlic salt
- 2 teaspoons liquid smoke
- 1-1/2 teaspoons chili powder
- Salt and ground black pepper
- 3 cups hot cooked mashed potatoes
Clam Chowder
By JenHall
In one pot, add juice from clams, onion, celery, and potatoes
- 1 cup onion, diced
- 1 cup celery, diced
- 4 cups potato, cubed
- 2 - 6 1/2 oz diced clams with juice
- 1 cup butter
- 1/2 cup flour (approximate - may not need whole 1/2 cup)
- 1 quart half and half
- 1 1/2 teaspoon salt
- 1/2 teaspoon sugar
- 1/2 teaspoon pepper
- cooked bacon, crumbled
Zoned Scrambled Eggs
By JenHall
This recipe is zoned for 2 - 3 block meals
- 6 egg whites (3 protein)
- 1 oz. low-fat shredded cheese (1 protein)
- 1/2 cup black beans, drained & rinsed (2 carb)
- 1/2 cup salsa (1 carb)
- turkey bacon
- 1 block fruit
Cucumber Dill Dressing
By JenHall
Peel and seed cucumber. Chop into small chunks and blend in a food processor until smooth
- 3/4 cup nonfat plain yogurt
- 3 tbsp fresh dill (chopped)
- 1 tsp sugar
- 2 teaspoons lemon juice
- 1 cup cucumber, peeled and seeded
- Salt and pepper to taste
Chicken Mozzerella Bake
By JenHall
This was super good - I used 2 large breasts (1 lb +/-) & cut in 1/2 so they were a bit thinner
- 2 skinless, boneless chicken breast halves, 1 lb +/-, cut in 1/2 horizontally
- 1/4 cup and 2 tablespoons honey
- 1/4 cup prepared mustard
- lemon pepper to taste
- 4 slices bacon, cut in half
- 1/2 cup shredded mozzarella cheese
Mocha Twists
By JenHall
haven't tried this yet
- 1 cup butter, softened
- 2/3 cup sugar
- 3 Tbsp. unsweetened cocoa powder
- 1 tsp. instant coffee crystals
- 3/4 tsp. baking powder
- 1/4 tsp. salt
- 1 egg
- 1 tsp. vanilla
- 2-1/4 cups all-purpose flour
- 1 recipe Cocoa Glaze, below
Holiday Frittata
By JenHall
haven't tried this yet
- 1 tablespoon cooking oil
- 1 cup fresh or frozen broccoli florets
- 1/2 large red sweet pepper, seeded and thinly sliced
- 1/4 cup chopped onion
- 1/2 teaspoon dried Italian seasoning, crushed
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 10 eggs, beaten
- 2 tablespoons milk
- 2 tablespoons finely shredded Parmesan cheese
Parchment-Baked Halibut
By JenHall
This is very good, one of our favorites
- 4 (12" x 18") sheets parchment paper
- 4 - 6 oz. halibut fillets
- 4 Tablespoons pesto sauce
- 1 cup carrots, shredded
- 1 cup zucchini, shredded
- 1 cup nappa cabbage, shredded
- 4 cloves garlic, minced
- 1 teaspoon sea salt, divided
- 1 teaspoon freshly ground black pepper, divided
- 4 teaspoons olive oil
- 4 teaspoons chicken stock, low-sodium
- cooking spray
Steak au Poivre
By JenHall
haven’t tried this yet
- 1 tablespoon cracked black pepper
- 4 beef tenderloin steaks or 2 beef top loin steaks, cut 1 inch thick (1 pound)
- 2 tablespoons butter or margarine
- 1/4 cup brandy or beef broth
- 1/4 cup beef broth
- 1/2 cup whipping cream
- 2 teaspoons Dijon-style mustard