This is my place to store all my favorite diet recipes, mostly "borrowed" from others. I can heartily recommend "Zone" dieting--I feel so much better after only 1 week of eating this way!

APPLE RAISIN OATMEAL COOKIES WITH EQUAL

26% calorie reduction from traditional recipe. 1 1/4 cups Equal® Spoonful * 1 cup unsweetened applesauce** 1/2 cup firmly packed brown sugar 6 tablespoons stick butter, softened 1 egg 1/3 cup 2% milk 2 teaspoons vanilla 2 cups all-purpose flour 1 teaspoon baking soda 1 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon salt 1 1/2 cups quick oats, uncooked 1 cup raisins Combine Equal®, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt. Gradually mix in oats and raisins until well combined. Drop by tablespoonfuls onto lightly sprayed baking sheets. Bake in preheated 350° oven 10 to 12 minutes. Remove from baking sheet and cool completely on wire rack. Makes about 4 dozen cookies. * May substitute 30 packets Equal® sweetener. ** Apple butter may be substituted for unsweetened applesauce. Submitted by: Equal

This one is from the South Beach Diet Newletter:

Orange Roughy in Scallion and Ginger Sauce



Next time you're at the fish market, pick up a few orange roughy fillets for this delicious and inventive Phase 1 recipe. For those on a tight schedule, this recipe should take only 20 minutes from start to finish.
Ingredients

1/3 cup dry sherry or vermouth
3 tablespoons low-sodium soy sauce
2 teaspoons sesame oil
1/4 cup finely chopped green onion
1 teaspoon freshly grated ginger
1 teaspoon finely chopped garlic
2 orange roughy fillets (1 pound)
Instructions
Preheat the oven to 400°F. Mix the sherry or vermouth, soy sauce, sesame oil, onion, ginger, and garlic in a small bowl.
Place the fish fillets in an ovenproof casserole dish. Drizzle the marinade over the fish and bake for 12 minutes or until the fish flakes easily.
Cod, sole, or flounder may be substituted for the orange roughy.
Serves 2

 

 


No Sugar Cheesecake

• For the crust, press into springform pan:
  
  
  
  • 2 cups of finely ground almonds,
    
  • 1/4 cup of "light olive oil"
    
  • 1/2 tsp. salt,
    
  • and 2 large, rounded tablespoons of flour.
  
  
• For the filling, cream together in food processor:
  
  
  
  • Three 8 oz. packages of "reduced fat" soft cream cheese
    
  • 3 eggs
    
  • 1 large rounded tablespoon of flour
    
  • pinch of salt
    
  • 4 whole-fresh apricots (with seeds removed)
    or use 6 halves of canned apricots
    (packed in it's own juice-no sugar added)
    
  • 1/2 cup sour cream
    
  • 16 of the small -individual packets of "Splenda."

What you do:

• Pour into pan on top of crust:
  
  
  
  • Bake at 400 for 15 minutes than reduce heat to 350
    
  • and bake another 25-30 minutes, till top is lightly golden and middle section is does not move when pan it tilted.
    
  • COOL for 30-60 minutes.
  
  
• Topping:
  
  
  
  • Puree 6 fresh apricots (pits removed of course)
    
  • along with 1/3 cup of "Simply Fruit" apricot jam.
    (this- has no added sugar, but only fructose sugar-natural.)
    
  • Spread this over top of cheesecake.
  
  
• Sprinkle over topping:
  
• 1 cup of slivered raw almonds and place them in a non-stick fry pan along with 2 tablespoons of cooking oil.
  
• Keep heat on medium and stir consistently till almonds are golden brown
  
• Then place on a paper towel to cool.
  (browning time for about 1-2 minutes)

Crock Pot Stuffed Peppers

6 med. to lg. peppers
1 1/2 lb. ground chuck
1 med. onion
1 (16 oz.) can tomato sauce
1 (16 oz.) can whole tomatoes
1 (8 oz.) container sour cream or sour cream onion dip
Minute (instant) rice (2 servings), make according to directions on box Here I would substitute cooked brown rice. Clean the inside of peppers and cut off tops. Mix ground chuck, onion, whole tomatoes drained squeezed into ground chuck, pepper, and seasonings of your choice and rice. Put ground chuck mixture into raw peppers, now place these peppers into your crock pot. Mix the can tomato sauce and sour cream together and pour this mixture over the stuffed peppers. Cover and cook on low for 7 to 9 hours, or on high 4 hours


Ways with leftovers, diet style:

Turkey-broccoli soup:

1 can cream of mushroom soup

1 can condensed non-fat milk

2 cups water, stirred into 1 T corn starch

1 12 oz package frozen broccoli

1 c. chopped smoked turkey (or any leftover turkey)

additional chicken broth, low-fat

salt and pepper to taste

Put all ingredients in medium saucepan;  Heat slowly, allowing broccoli to cook without boiling the milk.  About 1/2 hour.

Breakfast:

Flax Seed Recipes:

Carrot Cake   WISK TOGETHER IN A LARGE BOWL AND SET ASIDE:   3/4 CUP FLOUR 3/4 CUP GROUND FLAX 3/4 CUP PACKED BROWN SUGAR 1 1/2 TSP. BAKING SODA 1 TSP. BAKING POWDER 1 TSP GROUND CINNAMON 1 TSP. GROUND CLOVES 1 TSP. GROUND NUTMEG 1/2 TSP. SALT   1/4 CUP LIGHT OLIVE OIL 1/2 CUP APPLE SAUCE 2 EGGS  2 EGG WHITES MIX TOGETHER AND ADD TO FLOUR MIXTURE.   ADD:   1 1/2 CUPS GRATED CARROTS 1 CUP FINELY CHOPPED WALNUTS 1/2 CUP CRUSHED PINEAPPLE (OPTIONAL) 1 CUP GOLDEN RAISINS (OPTIONAL)    POUR BATTER INTO GREASED AND FLOURED 13X9 INCH PAN OR 2 8X8 OR 9X2 INCH ROUNDS BAKE AT 350 FOR APPROX 30 MINUTES OR UNTIL TOOTH PICK INSERTED IN THE MIDDLE COMES OUT CLEAN. FROST WITH CREAM CHEESE FROSTING IF YOU LIKE BUT THIS CAKE IS GOOD AND MOIST ENOUGH TO EAT PLAIN.

 

 

 

 

 

Quick Apple Cobbler Breakfast - The Zone Diet Recipes

One 3 block meal
INGREDIENTS:
1/3 cup of cooked oatmeal (1C)
1 cup of 1% milk (1C and 1P)
1/2 chopped gala apple (1C)
protein powder to measure 2 block of protein
cinnamon
3 teaspoons of slivered almonds (3F)


Heat oatmeal and milk in microwave for 2 1/2 minutes. Mix in 1/2 chopped gala apple, protein powder, cinnamon to taste, and almonds. Enjoy!


Crab Bisque - The Zone Diet Recipes

1/4 cup chopped onion (1/4 carbohydrate)
2/3 tsp olive oil (2 fat)
1 c. skim or 1% milk (1 block protein and 1 block carbohydrate)
1 tsp. cornstarch (1/4 block carbohydrate)
3 oz. crab or imitation crab (2 blocks protein)
(other fish or seafood may be used)
1/8 tsp. pepper
Salt to taste

Saute onion in olive oil till soft and translucent. Mix cornstarch in cold milk then add to onion. Heat and stir until thickened slightly. Add salt & pepper. Stir in crab and heat through. 

   Eggplant Chicken Parmagiana Casserole - The Zone Diet Recipes
Two 4-block meals

Ingredients:

1 scant tablespoon olive oil (8 blocks fat)
2 cups chopped onion (2 blocks carbohydrate)
3 cups diced eggplant (2 blocks carbohydrate)
1 tomato, chopped (1/2 block carbohydrate)
3/4 cup tomato sauce (canned, no salt) (1/2 block carbohydrate)
4 ounces grilled chicken breast (4 blocks protein)
4 ounces Healthy Choice Low Fat Italian Cheese (4 blocks protein)
1 tbs. bread crumbs (1/2 block carbohydrate, check label)
1 tbs. corn meal (1/2 block carbohydrate, check label)

Heat 2 teaspoons of the olive oil in a large nonstick skillet and sauté the onions until translucent. Add the eggplant and sauté until soft, about 10 minutes. Add tomatoes and chicken and sauté another 5-10 minutes.

Pour the tomato sauce into the bottom of one large or two individual-sized casserole dishes. Put the eggplant mixture on top of the sauce, sprinkle the breadcrumbs on top of the eggplant mixture, sprinkle the cheese on top of the breadcrumbs and drizzle the remaining teaspoon of olive oil on top.

Bake at 350 for 10-15 minutes, then broil for 5 minutes until the top gets brown and bubbly.

Makes two 4-block entrees.