Even people who swear by Dr. Sears' new pasta meals should create one homemade Zone meal just about every day. Cooking in the Zone isn't hard to do, especially if Zoners keep packages of frozen chopped onion and chopped peppers in their freezers. If a cup of chopped onion is needed, it's ready to go. Also keep sacks of frozen vegetables, including broccoli florets, handy.
Here are some meals, shown for both women and men, that are a snap to make for people on the go.
Ginger Chicken
Ingredients:
Dinner for women
- 1 teaspoon olive oil
- 3 ounces boneless, skinless chicken breast
- 2 cups broccoli florets
- 1 ½ cups snow peas
- ¾ cup yellow onion, peeled and chopped
- 1 teaspoon fresh ginger, grated
- ¼ cup water
- ½ cup seedless grapes
Dinner for men
- 1 1/3 teaspoons olive oil
- 4 ounces boneless, skinless chicken breast
- 2 cups broccoli florets
- 1 ½ cups snow peas
- ¾ cup yellow onion, peeled and chopped
- 1 teaspoon fresh ginger, grated
- ¼ cup water
- 1 cup seedless grapes
Directions:
- In a wok or large nonstick pan, heat oil over medium-high heat.
- Add chicken and saute, turning frequently, until lightly browned, about five minutes.
- Add broccoli, snow peas, onion, ginger and water.
- Continue cooking, stirring often, until chicken is done, water is reduced to a glaze and vegetables are tender, about 20 minutes.
- If the pan dries out during cooking, add water in tablespoon increments to keep moist.
- Serve grapes for dessert or garnish dish with grapes.
Salmon Patties
Ingredients:
Dinner for women
- 3 ounces canned pink salmon
- 2 egg whites
- 1/3 cup slow-cooking oatmeal, cooked
- Quarter of an onion, diced
- 1 teaspoon dill
- Garlic salt and pepper
- 1 teaspoon refined olive oil
- ½ apple
Dinner for men
- 4 1/2 ounces canned pink salmon
- 2 egg whites
- 1/3 cup slow-cooking oatmeal, cooked
- Quarter of an onion, diced
- 1 teaspoon dill
- Garlic salt and pepper
- 1 1/3 teaspoons refined olive oil
- 1 apple
Directions:
- Flake salmon in a medium bowl.
- Combine all ingredients except olive oil and mix well with hands.
- Heat olive oil in pan at medium heat.
- Shape mixture into a patty and cook for about three to five minutes on each side (or until golden brown). Serve immediately.
- Have apple for dessert.
Tuna and Three Bean Salad
Ingredients:
Dinner for women
- 3 ounces canned tuna
- ¼ cup kidney beans, canned, drained and rinsed
- ¼ cup garbanzo beans, canned, drained and rinsed
- ¼ cup black beans, canned, drained and rinsed
- 1 teaspoon olive oil
- Rice vinegar to taste
- 1 teaspoon onion powder or to taste
- ¼ teaspoon garlic powder or to taste
- Bed of lettuce
Dinner for Men
- 4 ounces canned tuna
- ¼ cup kidney beans, canned, drained and rinsed
- ¼ cup garbanzo beans, canned, drained and rinsed
- ¼ cup black beans, canned, drained and rinsed
- 1 1/3 teaspoons olive oil
- Rice vinegar to taste
- 1 teaspoon onion powder or to taste
- ¼ teaspoon garlic powder or to taste
- Bed of lettuce
- ½ apple
Directions:
- Mix together tuna and beans.
- Whisk together olive oil, rice vinegar, onion powder and garlic powder.
- Pour over tuna mixture and toss.
- Serve over a bed of lettuce.
- Have fruit for dessert.
Chicken and Green Beans Italian Style
Ingredients:
Dinner for Women
- 1 teaspoon olive oil
- 3/4 cup onions, chopped
- 1 14.5-oz can diced tomatoes
- 1 teaspoon bay leaf (1 small)
- Italian seasoning to taste
- Salt and pepper to taste
- 3/4 cup green beans cut into 1-inch pieces
- 3 ounces precooked chicken
Dinner for Men
- 1 1/3 teaspoons olive oil
- 1 1/2 cups onions, chopped
- 1 14.5-oz can diced tomatoes
- 1 teaspoon bay leaf (1 small)
- Italian seasoning to taste
- Salt and pepper to taste
- 1 1/2 cups green beans cut into 1-inch pieces
- 4 ounces precooked chicken
Directions:
- Cook the green beans to your liking - boil or steam.
- Heat the olive oil in a medium-size saucepan.
- Add onion and saute until tender.
- Add tomatoes, bay leaf, Italian seasoning, salt, pepper and chicken.
- Cover and simmer for 10 minutes.
- Drain excess liquid from beans, add to the tomatoes and onion mixture and cook for an additional 5 minutes.
- Remove bay leaf before serving.
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