Thursday, November 1, 2007

Zone-Perfect meals

This chapter is probably the reason you bought this book. These Zone-Perfect meals were designed by Scott C. Lane, an exceptionally talented culinary expert who is also trained in the most advanced food technology. Each meal not only looks great and tastes delicious, but it is also designed to control insulin levels for the next four to six hours. This is the definition of a Zone-Perfect meal. Each meal has been crafted with the same kind of precision that pharmaceuticals use in manufacturing their drugs. Furthermore, these meals have been constructed so that you can reduce their cooking times by nearly 50 percent by substituting frozen vegetables in place of fresh vegetables. (Birds Eye frozen vegetables are a good commercial source since they often contain combinations of several Zone-favorable vegetables.) Each Zone-Perfect meal is designed to provide four blocks of protein, carbohydrate, and fat. This is the typical size for an American male, whereas the typical American female would require the slightly smaller meal using only three blocks. As I explained in Mastering the Zone, Zone meals are incredibly flexible. Each recipe is organized into Zone food blocks, so that with a quick turn to the Appendix, you can modify any Zone-Perfect meal. Think of this chapter not as 150 Zone-Perfect meals, but as literally thousands of Zone-Perfect meals.

Breakfast Texas-Style Omelette
Servings: 1 Breakfast Entree (4 blocks)

Block Size: Ingredients:
2 Protein 3 ounces lean ground turkey
2 Protein 1/2 cup egg substitute

1 Carbohydrate 1/4 cup canned kidney beans, rinsed and diced*
1 Carbohydrate 1/2 cup salsa**
1 Carbohydrate 1 cup Zoned Country-Style Chicken Gravy(see page 149)
1/2 Carbohydrate 11/2 cups bean sprouts
1/2 Carbohydrate 3/4 cup red and green bell peppers

4 Fat 11/3 teaspoons olive oil

1/4 teaspoon hot sauce
In a nonstick saute pan, add the oil, and heat over medium-high heat. In a medium bowl, blend the ground turkey, egg substitute, kidney beans, salsa, and hot sauce. Add egg mixture to heated pan. Let cook until set, then (flip) turn over egg mixture. While omelette is cooking, heat a second nonstick saute pan. In a small bowl, mix the chicken gravy, bean sprouts, and mixed peppers. Pour into second pan. Cook over medium heat, to blend flavors. When omelette is browned on both sides, place it on a serving dish and top it with the gravy.
*Note: When using canned beans, always rinse them before using.
**Note: Salsa comes with different levels of heat. Choose one that best fits your family's tastes.

Florentine Turkey Salad
Servings: 1 Lunch Entree (4 blocks)
Block Size: Ingredients:
4 Protein 6 ounces lean ground turkey

1/2 Carbohydrate 3 cups spinach, chopped*
1 Carbohydrate 1/2 cup Zoned French Dressing (see page 157)
11/2 Carbohydrate 3/4 cup salsa**
1/2 Carbohydrate 11/2 cups cabbage, shredded (or coleslaw mix)
1/2 Carbohydrate 1/2 cup onion, chopped

4 Fat 11/3 teaspoons olive oil

1 tablespoon cider vinegar
1/8 teaspoon Worcestershire sauce
1/8 teaspoon celery salt
1/8 teaspoon chili powder
Heat oil in a medium nonstick saute pan. Add turkey, salsa, onion, vinegar, Worcestershire sauce, celery salt, and chili powder. When turkey is cooked, add
Zoned French Dressing. Saute 3 to 5 minutes. In a medium bowl combine spinach and cabbage. Top with turkey mixture and serve.
*Note: Fresh spinach needs to be cleaned very well, because of sand, so be sure to soak spinach in water to remove any sand or dirt before using.
**Note: We used a medium-heat salsa, but you can adjust the strength to your family's tastes.

Summer Vegetables with Garlic Stir-Fry
Servings: 1 Dinner Entree (4 blocks)
Block Size: Ingredients:
4 Protein 12 ounces extra-firm tofu, diced

1 Carbohydrate 11/4 cups tomato, chopped
1/2 Carbohydrate 1 cup celery, sliced
1 Carbohydrate 11/2 cups zucchini, large dice
1/2 Carbohydrate 1/2 cup scallion, 1-inch pieces
1 Carbohydrate 1/2 cup Zoned Italian Sauce (see page 150)

4 Fat 11/3 teaspoons olive oil, divided

1/2 teaspoon parsley flakes
1/2 teaspoon Worcestershire sauce
1/8 teaspoon celery salt
1/8 teaspoon lemon herb seasoning
1/8 teaspoon dried oregano
1 tablespoon dry red wine
Dash ground thyme
1 tablespoon lemon-flavored water
1 tablespoon garlic, minced
Salt and pepper to taste

In a medium nonstick saute pan heat 2/3 teaspoon oil. Add Worcestershire sauce and celery salt. Stir in tofu and stir-fry until tofu is browned and crusted on all sides. In a second nonstick saute pan heat remaining oil and saute tomato, celery, zucchini, scallion, Zoned Italian Sauce, parsley, lemon herb seasoning, oregano, wine, thyme, water, garlic, and salt and pepper. Cook vegetables until they are tender. Place browned tofu in bottom of serving bowl and spoon vegetables on top.

Read a Sample Chapter:
Zone - Perfect Meals in Minutes
Would You Buy This Drug? What if you could buy a drug that keeps you mentally focused throughout the day? What if the same drug could increase your physical stamina, leaving you with excess energy when you get home? What if it would eliminate hunger between meals? What if it could reduce the likelihood of developing chronic diseases that rob life of its dignity? Would you buy such a drug? Of course. Would you be startled to learn that such a drug already exists? That the side effects of taking this drug are the loss of excess body fat at the maximum rate possible, and a slowing of the aging process? Best of all, this wonder drug won't cost you a thing. Why? Because you are already taking it every day. This magical elixir I am describing is food. The food you eat is probably the most powerful drug you will ever encounter. But to use this drug correctly you have to apply the hormonal rules about food that haven't changed in the past 40 million years, and are unlikely to change any time soon. Beware, the door swings both ways on the application of these hormonal rules. Used correctly, food becomes the exceptionally powerful drug that mankind has searched millenniums for. Used incorrectly, on the other hand, food can become your worst nightmare, as tens of millions of Americans have already discovered. How does this drug work? Simply stated, you must learn how to administer food in the appropriate combination, at the right time, and in the correct dosage to keep the hormone insulin in a tight zone--not too high, not too low. That's the definition of the Zone. The Zone is about maintaining a steady range of insulin in your bloodstream, and food is the only drug known to medical science that you can use to reach that goal. The Zone Diet is the prescription you need to use that drug (i.e., food) correctly. In my first book, The Zone, I outlined the science behind my approach of using food as a drug to control insulin. My second book, Mastering the Zone, was a how-to book to apply the principles of the Zone to daily living. This third book addresses the greatest enemy to reaching the Zone--time. The biggest complaint about the Zone Diet is that it takes too much time. No longer. If you follow a few simple rules and use the recipes provided in this book, it will now take you only minutes to enter the Zone. Why has the Zone Diet become the rage of Hollywood? Why is the Zone Diet followed by world-class athletes? Why is the Zone Diet used by millions of average Americans like yourself? Because it works. That's also why the Zone Diet has become the scourge of the nutritional establishment, which has told you for the past fifteen years that eating bagels and pasta is a surefire way to reach nutritional nirvana. Yet, no one can say with a straight face that Americans are healthier now than they were fifteen years ago. So if you are one of the millions of Americans who are not happy with what has happened to your body and your health in the past fifteen years, this book will be your primer on using a powerful drug, food, to get into the Zone, quickly and effortlessly. Consider this book a lifelong prescription for a better quality of life. You can, if you wish, jump directly to the recipes in Chapter 6 to start your Zone prescription. But if you want a little more background on the Zone, then read the next few short chapters.

Zone-Perfect Meals in Minutes
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