<img src="https://certify.alexametrics.com/atrk.gif?account=Kp9Uh1aon800iJ" style="display:none" height="1" width="1" alt="">

Tasty Recipes in: The Mediterranean Zone

Posted by Dr. Barry Sears

Oct 3, 2014 2:05:25 PM
The Mediterranean Zone

 

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

Yogurt and Berries

Yield: 2 servings
Total time: 5 minutes

 

Ingredients:

  • 2 cups nonfat Greek yogurt
  • 2 cups berries
  • 3 tablespoons slivered almonds

Directions:

  1. Stir all the ingredients together and serve in separate bowls.

 

Lunch: Balsamic Pork Fillet over Red Onions

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:

  1. Spray a skillet with cooking spray and place over medium heat.
  2. Sauté the pork cutlets for 5 minutes per side. Set aside.
  3. In a stir-fry pan with 2 teaspoons of olive oil, stir fry the thinly sliced onions.
  4. Season with salt and pepper and cook to desired consistency.
  5. Add the balsamic vinegar. To serve, plate the hot onions.
  6. Top with the pork cutlet cut into slices.
  7. Drizzle with the 1 teaspoon of remaining olive oil and garnish with chopped apple.

 

Late Afternoon Snack: Berry Ricotta Snack

Berry Ricotta Snack

Yield: 1 serving
Total time: 5 minutes

 

Ingredients:

  • 1/3 cup blueberries
  • 3 tablespoons low-fat ricotta

Directions:

  1. 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:

  1. Preheat the oven to 350°F. Season the chicken breast with salt and pepper and bake for 15 to 20 minutes.
  2. 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.
  3. Peel the eggplant and cut into cubes.
  4. 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.
  5. Drain the vegetables, then mash them with the yogurt, chives, salt, and pepper.
  6. Slice the chicken and divide the slices in half.
  7. To serve, divide the vegetables over 2 plates, then top with the chicken slices.

 

Egg Whites Stuffed with Hummus

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:

  1. Slice the eggs in half, discard yolks, and fill each egg white half with one-fourth of the hummus.
  2. Top with paprika to taste.

Popular Posts