Zone Diet Recipes |
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A collection of zone diet recipes |
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Zone Diet Recipe : Barbeque Chicken
Ingredients for Barbeque Chicken
Barbeque Sauce
4 tsp cornstarch [1C]
1 cup tomato puree [2C]
1/2 cup unsweetened applesauce [1C]
1 tbsp liquid smoke flavoring
4 tsp garlic, minced
1 tsp Worcestershire sauce
3/4 cup strong chicken stock
3 tablespoons cider vinegar
1/4 teaspoon chili powder
Chicken
1 pound of chicken breasts [16P]
Zone salad (prepare individually or in large bowl)
2 heads Iceburg lettuce 6 inch diameter [1C]
2 tomatoes -3 inch diameter cut into slices or wedges [1C]
2 1/2 green or red peppers, diced or strips [1C]
1 pear, sliced into small wedges [2C]
Salad dressing
1 tbsp olive oil & 1 tbsp vinegar [12F]
Zoned Mashed "Potatoes"
10 cups cauliflower [3C]
Dessert
Fresh fruit of choice totaling [4 C]
choose from the following:
2 apples [4C], 4 plums [4C], 4 kiwi [4C], 4 peaches [4C], 4 tangerine [4C]
Preparation Method For Barbeque Chicken
Barbeque Chicken Sauce
1. Combine all barbeque sauce ingredients in a small saucepan to form a sauce.
(Mix cornstarch with a little cold water to dissolve it before adding to
saucepan.)
2. Heat sauce to a simmer, constantly stirring with a whip until mixture
thickens.
3. Transfer sauce mixture to a storage container, let it cool and refrigerate.
(Sauce can be made up to 5 days in advance.)
Barbeque Chicken
4. Marinate chicken in barbeque sauce for at least 1 hour.
5. Grill chicken over hot barbeque grill.
Salad
6. Individual instructions: divide all ingredients equally on 4 plates.
Zone Mashed "Potatoes"
7. Boil cauliflower until cooked.
8. Drain.
9. In food processor, mix until desired consistency.
10. Add salt and pepper to taste.
Desert
11. Remember, only choose one. Example: You can create a fruit salad by
combining 1 plum, 1 kiwi, 1 peach and 1 tangerine.
Zone Diet Block Total: 16 Protein, 16 fat and 16 carbohydrates