Zone Diet recipes are easy to find and easy to make. Here are three meals that are both healthy and amazingly delicious:
1. Dinner – Grilled Salmon with Garlic and Lemon Sauce
Sauce:
2 tbs chopped fresh basil
2 tbs lemon juice
1 tbs extra virgin olive oil
1/2 tsp grated lemon rind
2 garlic cloves, minced
Salmon:
Cooking spray
4 (4-ounce) salmon fillets
salt and pepper to taste
To prepare the sauce, combine the first five ingredients in a small bowl and set aside. To prepare the fish, heat a non-stick grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with salt and pepper; add fish to pan. Cover and grill for 4 minutes on each side or until fish flakes easily when tested with a fork, or until done to desired degree. Serve with sauce and a fresh greens salad for the perfect Zone dinner.
2. Lunch – Tomato Feta Salad
1 (4-ounce) package feta cheese
1/4 cup Greek dressing
2 tbs chopped fresh parsley
6 plum tomatoes, chopped
1/2 cup sliced oil-cured ripe black olives
1/4 cup chopped red onion
1 bag of prepackaged romaine lettuce
Break or chop feta cheese into ¼ inch chunks. Stir together dressing and parsley. Stir in feta and remaining ingredients. Cover and chill at least 1 hour. Arrange lettuce evenly on 4 individual plates, and top evenly with chilled tomato mixture. Serve immediately.
3. Breakfast – Garden Omelet
2/3 cup frozen whole-kernel corn, thawed
1/2 cup chopped zucchini
3 tbs green onions
1/4 tsp salt
2 tsp water
1/4 tsp black pepper
3 large egg whites
1 large egg
2 tbs shredded smoked Gouda cheese
Heat a small saucepan coated with cooking spray over medium-high heat. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan. Sauté for 4 minutes or until vegetables are crisp-tender. Remove from heat. Heat a 10-inch non-stick skillet over medium-high heat. Combine the remaining salt, water, pepper, egg whites and egg, stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan and cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come into contact with pan. Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate and serve with a fruit salad for a great start to a Zone Diet day.
