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Zone Living

Collection of Our Zone Newsletter Articles
Written By: Zone Diet Experts

Written by Dr. Sears' Zone
on December 08, 2015

 

Enjoy these holiday dinner Zone-approved recipes, including Asparagus Quiche, Blueberry Ricotta Oatmeal, Breakfast "Rice" Bowl, and Carlise’s Italian Omelet with Fruit Salad.

 

People are already booked for holiday dinners and open houses. How about a holiday brunch? Here are some suggestions that give you more than a meal’s worth.

 

Asparagus Quiche

This crustless quiche is totally in the Zone and perfect to serve for friends at brunch.

Category: Breakfast
Yield: 10 servings
Total time: 1 hour 15 minutes

Ingredients:

  • 4 lbs Asparagus - chopped
  • 1 1/2 cups water
  • 6 1/2 cups Egg Beaters-whites
  • Mrs. Dash Extra-Spicy - or herbs - to taste
  • 1/4 cup Olive Oil
  • Cooking spray
  • 30 Olives
  • 10 oz Low-fat Cheddar Cheese - grated
  • 10 Apples

Directions:

  1. Preheat oven to 350°F.
  2. Cut off tough stem ends of asparagus and microwave with water for 2-3 minutes in a covered large microwave-safe dish (test firmness).
  3. Cut into one-inch lengths and set aside. Save any leftover water.
  4. Whisk the egg whites, Mrs. Dash and olive oil well with the leftover asparagus water.
  5. Stir in the cut asparagus, olives and grated cheese.
  6. Pour the egg mixture into three or four olive oil cooking-sprayed nine-inch glass pie plates (depending on depth, deep dish holds 2x the amount of a regular pie plate).
  7. Cook for 40 to 50 minutes until the top is lightly browned and is firm to touch.
  8. Enjoy an apple for dessert.

Blueberry Ricotta Oatmeal

EASY, A delicious one-bowl meal.

Category: Breakfast
Yield: 10 servings

Total Time: 5 minutes

Ingredients:

  • 2 1/2 cups Zone Protein Powder - (180g/20 scoops)
  • 7 1/2 cups Cooked steel-cut oatmeal
  • 5 cups Blueberries
  • 2 1/2 cups Low-fat ricotta cheese
  • 1 cup Almonds - slivered

Directions:

  1. Stir protein powder into previously cooked steel-cut oatmeal.
  2. Put into a serving bowl, add blueberries and microwave for 2 minutes.
  3. Stir in the low-fat ricotta and slivered almonds.

Breakfast "Rice" Bowl

Serve hot or cold.

Category: Breakfast|Orzo
Yield: 10 servings
Total time: 20 minutes

Ingredients:

  • 1 lb PastaRx orzo
  • 5 cups 2% milk
  • 5 cups water
  • 1/4 cup Polaner sugar free preserves - (flavor of choice)
  • 2 tbsps vanilla extract
  • 1 tbsp pumpkin pie spice or cinnamon - and sprinkle some more-on top
  • 2 cups 0%-Fat Greek yogurt
  • 2 cups strawberries - chopped
  • 10 tbsps almonds - slivered

Directions:

  1. In a large pot, combine Zone orzo, milk, water, preserves, vanilla and pumpkin pie spice and bring to a slow simmer.
  2. Cook uncovered, stirring for about 12-15 minutes, or until thick.
  3. To serve, sprinkle with pumpkin-pie spice (or cinnamon), stir in or top each serving with remaining ingredients.

Carlise’s Italian Omelet with Fruit Salad

Frozen, thawed veggies speed up time. Two large fry pans needed or a few smaller ones.

Category: Breakfast
Yield: 12 servings
Total time: 25 minutes

Ingredients:

  • 4 tbsps Olive Oil - divided, 2 tbsps for each pan
  • 3 cups Onions - diced
  • 3 cups Green bell peppers - diced
  • 3 cups Garbanzo beans canned - rinsed/drained, slightly mashed
  • 6 cups Spinach - wilted
  • 6 cups Egg Beaters-whites
  • 14 oz Low-fat Provolone cheese - grated
  • Oregano - To taste
  • Basil - To taste
  • Salt - To taste
  • Pepper - To taste
  • 3 cups Salsa

Fruit Salad Ingredients:

  • 2 cups mandarin orange slices - in water
  • 4 cups mixed berries

Directions:

  1. Heat olive oil in pan.
  2. Add onions and peppers and cook until softened.
  3. Add garbanzo beans and cook until heated through. Stir in spinach.
  4. Split into 2 large fry pans.
  5. Beat Egg Beaters and olive oil until slightly foamy with spices, stir in cheese and pour over vegetables. Divide evenly between the 2 pans.
  6. Stir slightly to mix, cover, and cook on low medium until egg whites are done, and cheese is melted.
  7. Fold onto plates and top with salsa.
  8. Enjoy with fruit salad.

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