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The Zone Diet: 3 Easy Recipes That Fit the Plan
Here are three delicious, easy-to-make meals that fit right into the Zone Diet plan. Breakfast: Smokey Garden Omelet
Lunch: Mediterranean Tomato Salad
Dinner: Garlic Grilled Salmon w/Lemon Drizzle . . . . . . . . . . . . . . . . . . Breakfast: Smokey Garden Omelet 1/2 cup chopped zucchini
1/2 cup frozen whole-kernel corn, thawed
3 tbs scallions
1/4 tsp sea salt
2 tsp water
1/4 tsp white pepper
3 large egg whites
1 large egg
3 tbs shredded smoked Gouda cheese Step-By-Step Instructions: Over medium heat, heat a saucepan coated with cooking spray. Add the zucchini, corn, scallions, and 1/8 teaspoon sea salt to pan. Sauté for 3 - 4 minutes or until vegetables are tender but still crisp. Remove from heat. Heat a 10-inch non-stick skillet over medium-high heat. Coat pan with cooking spray. In a bowl, combine the egg whites, egg, water, remaining salt and pepper, stirring well with a whisk. Pour egg mixture into pan and cook until edges begin to set (about 2 minutes). With a spatula, gently lift the edges of the omelet, tilting the pan to allow the uncooked egg mixture to come into contact with pan. Spoon zucchini mixture onto half of omelet and sprinkle mixture with cheese. Again with the spatula, loosen omelet and fold in half over mixture. Cook 3 more minutes or until the cheese melts. This is a great start to a Zone Diet day. . . . . . . . . . . . . . . . . . . Lunch: Mediterranean Tomato Salad 3 tbs finely chopped fresh parsley
1/3 cup Greek-style dressing
4 ounces feta cheese
6 plum tomatoes, chopped
1/4 cup chopped red onion
1/2 cup sliced oil-cured ripe black olives
Romaine lettuce (These amounts create 4 servings) Step-By-Step Instructions: Crumble or chop feta cheese into small chunks. Stir together dressing and parsley. Stir in feta and remaining ingredients (except lettuce). Cover and chill at least 1 hour. Tear the lettuce into bite-sized pieces and arrange on plates. Top with chilled tomato mixture and serve right away. A richly flavorful mid-day Zone Diet meal. . . . . . . . . . . . . . . . . . . Dinner: Garlic Grilled Salmon w/Lemon Drizzle Lemon Drizzle:
3 tbs fresh lemon juice
1/2 tsp grated lemon rind
1 tbs extra virgin olive oil
2 garlic cloves, minced
2 tbs chopped fresh basil
Salmon:
Cooking spray
4 (4-ounce) salmon fillets
Salt and white pepper to taste (These amounts create 4 servings) Step-By-Step Instructions: Prepare the lemon drizzle by combining the first five ingredients in a small bowl. Set aside. Heat a non-stick grill (or pan) coated with cooking spray, over medium-high heat. Sprinkle fish evenly with salt and pepper; add fish. Cover and grill until fish flakes easily when tested with a fork, or until done to desired degree. (Aprox. 4 - 5 minutes on each side) Drizzle the with lemon mixture and serve along with a mixed green salad. A perfect Zone Diet dinner.
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