Dr. Sears' new book, "The Mediterranean Zone," takes the principles of the anti-inflammatory Zone Diet to a new level. Included is a week of recipes for both meals and snacks. Here are some examples.
Breakfast: Yogurt and Berries
Yield: 2 servings
Total time: 5 minutes
Ingredients:
- 2 cups nonfat Greek yogurt
- 2 cups berries
- 3 tablespoons slivered almonds
Directions:
- Stir all the ingredients together and serve in separate bowls.
Lunch: Balsamic Pork Fillet over Red Onions
Yield: 2 servings
Total time: 30 minutes
Ingredients:
- Olive oil cooking spray
- 8 ounces pork cutlet, cut into 2 pieces
- 4 small red onions, thinly sliced
- 3 teaspoons extra-virgin olive oil, divided
- Salt and pepper to taste
- 2 tablespoons balsamic vinegar
- 1 apple, chopped
Directions:
- Spray a skillet with cooking spray and place over medium heat.
- Sauté the pork cutlets for 5 minutes per side. Set aside.
- In a stir-fry pan with 2 teaspoons of olive oil, stir fry the thinly sliced onions.
- Season with salt and pepper and cook to desired consistency.
- Add the balsamic vinegar. To serve, plate the hot onions.
- Top with the pork cutlet cut into slices.
- Drizzle with the 1 teaspoon of remaining olive oil and garnish with chopped apple.
Late Afternoon Snack: Berry Ricotta Snack
Yield: 1 serving
Total time: 5 minutes
Ingredients:
- 1/3 cup blueberries
- 3 tablespoons low-fat ricotta
Directions:
- Stir the blueberries into the ricotta. (If you like it thinner, add a little water.)
Dinner: Chicken Breast over Spring Sauce
Yield: 2 servings
Total time: 30 minutes
Ingredients:
- 6 ounces boneless, skinless chicken breast
- Salt and pepper to taste
- 15 to 20 asparagus spears (about 1 pound)
- 1 pound eggplant
- 1/4 cup unsalted vegetable stock
- 3 tablespoons plain low-fat yogurt
- 2 tablespoons chopped fresh chives
- 1 tablespoon extra-virgin olive oil
Directions:
- Preheat the oven to 350°F. Season the chicken breast with salt and pepper and bake for 15 to 20 minutes.
- While the chicken is baking, peel and remove the woody parts of the asparagus ends and discard; then cut remaining asparagus spears into 1-inch lengths.
- Peel the eggplant and cut into cubes.
- In a saucepan, bring the vegetable stock to a boil, reduce the heat, add the diced eggplant and chopped asparagus, and cook for 7 minutes.
- Drain the vegetables, then mash them with the yogurt, chives, salt, and pepper.
- Slice the chicken and divide the slices in half.
- To serve, divide the vegetables over 2 plates, then top with the chicken slices.
Egg Whites Stuffed with Hummus
Yield: One serving
Total time: Less than 5 minutes
Ingredients:
- 2 Egg whites - hard boiled, yolks discarded
- 1/4 cup hummus
- Paprika - to taste
Directions:
- Slice the eggs in half, discard yolks, and fill each egg white half with one-fourth of the hummus.
- Top with paprika to taste.
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