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Zone Diet - Barbeque
Chicken
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Contributed
by:
Rob B.


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Ingredients:
Barbeque Sauce
- 4 tsp
cornstarch [1C]
- 1 cup
tomato puree [2C]
- 1/2
cup unsweetened applesauce [1C]
- 1
tbsp liquid smoke flavoring
- 4 tsp
garlic, minced
- 1 tsp
Worcestershire sauce
- 3/4
cup strong chicken stock
- 3
tablespoons cider vinegar
- 1/4
teaspoon chili powder
Chicken
- 1
pound of chicken breasts [16P]
Zone salad
- 2
heads Ice burg lettuce 6 inch diameter [1C]
- 2
tomatoes -3 inch diameter cut into slices or wedges [1C]
- 2 1/2
green or red peppers, diced or strips [1C]
- 1
pear, sliced into small wedges [2C]
Salad dressing
- 1
tbsp olive oil & 1 tbsp vinegar [12F]
Zoned Mashed "Potatoes"
Dessert
Fresh
fruit of choice totaling [4 C], choose from the following:
- 2
apples [4C], 4 plums [4C], 4 kiwi [4C], 4 peaches [4C], 4 tangerine
[4C]
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Directions:
Barbeque Sauce
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Combine all barbeque sauce ingredient in a small
saucepan to form a sauce. (Mix corn starch with a little
cold water to dissolve it before adding to saucepan.)
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Heat sauce to a simmer, constantly stirring with a whip
until mixture thickens.
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Transfer sauce mixture to a storage container, let cool
and refrigerate. (Sauce can be made up to 5 days in
advance.)
Chicken
Salad
Zone Mashed "Potatoes"
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Boil cauliflower until cooked. Drain.
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In food processor, mix until desired consistency.
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Salt and pepper to taste.
Dessert
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Remember, only choose one. Example: You can create a
fruit salad by combining 1 plum, 1 kiwi, 1 peach and 1
tangerine.
Remark: Total: 16 Protein, 16 fat and 16 carbohydrates.
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