the-zone-diet-recipes.com

Zone Diet - Free and Easy Recipes

For Zone Diet Plan

        Topics

Home: Zone Diet

Zone Diet Recipes Collection (276)

Zone Diet Plan: How It Works?

What is the Zone?

Benefits of Being in The Zone

Zone Diet Meals Plan Sample

Zone Diet and Exercise

Zone Diet Books by Dr. Sears

Dr. Sears Zone Diet Review

Zone Diet Success: Tips & Hints

        Articles

Zone Diet Food - What Zoner Eat?

Zone Diet Home Delivery: A Healthy Choice

Zone Diet Calculator - Calculating Your Requirements

Zone Diet Vegetarian is Possible

What is Zone Blocks?

    Zone Diet FAQs

Zone Foods - What types of food?

Zone Diet Meal - How frequent per day?

Lose Weight with Zone Diet - How Long It Takes?

Zone Diet Calories - Do Calories Matter?

Zone Meal Planning is so important, Why?

   More on Zone Diet FAQs

Contributed by:
Leni Spooner

• 8 ounces skinless, deboned chicken breast (cooked or raw) minced (8P)
• 2 cups celery chopped fine (1C)
• 1 1/2 cups onion chopped fine (1C)
• 1 cup carrots chopped fine (1C)
• 2 cups canned roma tomatoes chopped (with or without liquid) (1C)
• 1/2 cup salsa (medium or hot) (1C)Feel free to substitute 4 cups minced Portobello mushrooms for salsa)
• 1 1/2 Tablespoons pearl barley (dry) (3C)
• 2 2/3 teaspoons olive oil (8F)
• 1 to 2 litres water

Spices:

• Salt/White or Red Pepper to taste
• Finely minced garlic (1/2 teaspoon or to taste)

Enhancements for those who are still weaning away from canned soup strength:

• Soy Sauce -- 1 teaspoon or to taste (soy can replace salt).
• 1 low-sodium and MSG free vegetable or chicken bouillon cube
• Cajun Spice to taste

Directions:

• Warm olive oil in a deep pot and add garlic if using.

• Add onion, celery, carrot and mushrooms and sauté until almost transparent.

• Add tablespoons of water for sauté process if the vegetables get too dry.

• When onion and celery start to become transparent, add chopped tomatoes and salsa. Add minced chicken.

• After a minute or two add water. Bring to a boil and then lower to simmer.

• Add desired seasonings. Simmer for 1/2 hour.

• Add barley and adjust seasonings to taste.

• Simmer for another 45 minutes.

• Soup is ready to serve when vegetables and barley reach desired tenderness.

Remark: This recipe is designed to be made in bulk and then freeze in appropriate serving sizes for quick meals. Recipe is based on 8 blocks to be divided into desired blocks at serving time. Serve as a main entree or couple with zone snacks for a quick lunch.

Measure yield of soup and divide into desired portions ( 4 or 2 blocks, etc.). If serving in smaller blocks, Zone snacks can be added for a more texture varied Zone meal. Please note that this soup is quite filling even for high-carb consuming non-Zoners.

Enhanced Nutrition: Reduce chicken by 1 ounce and substitute 1 ounce of anchovy (packed in water variety). Sauté the anchovies with olive oil so it starts to melt and then the vegetables.

For lactating Moms: Adjust the vegetable quantities to allow for an extra block or so of barley (1/2 tablespoon = 1C). Something about barley water does wonders for milk production.Yields lots of energy and lots of milk.