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Zone Diet Recipes

A collection of zone diet recipes

Zone Diet Recipe : Barbeque Chicken

Ingredients for Barbequed 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 Iceberg 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.)
 

Barbequed 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

 

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