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Click
on the links below to scroll directly to the tasty recipe
of your choice!
•
Cool Pasta Salad
• Vegetable Lasagna
• Spicy Seafood
Casserole
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Cool
Pasta Salad (serves 4)
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Ingredients
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Nutrition
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3
cups cooked tricolored rotini, drained and rinsed
2 cups broccoli florets, steamed (3-5 minutes)
8 ounces grilled chicken strips (or turkey)
2 medium tomatoes, chopped
1 cup vinaigrette dressing
2 stalks celery, sliced
2 green onions, sliced
1/2 teaspoon crushed basil |
330
calories per serving
37 grams carbohydrate
25 grams protein
10 grams fat |
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Directions
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| Combine
all ingredients and chill for 2-3 hours. Serve on romaine
lettuce (or lettuce or your choice) |
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Vegetable
Lasagna
(serves 8)
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Ingredients
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Nutrition
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1
lb lasagna noodles, undercooked
1 package frozen spinach, chopped and thawed
2 tablespoons olive oil
2 24-ounce tomatoes, diced
2 medium onions, sliced
2 cups low-fat ricotta cheese
3 tablespoons Italian seasonings
2 cloves garlic, minced
1 lb sliced mushrooms
2 cups fresh zucchini, sliced
1/4 cup grated Parmesan cheese |
240
calories per serving
33 grams carbohydrate
21 grams protein
5 grams fat |
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Directions
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| Preheat
oven to 350 degrees F. In a skillet, heat olive oil,
add onions and mushrooms, and cook until onions are
soft. Mix in 2 teaspoons seasonings and remove from
pan. Set aside. Place zucchini in skillet and lightly
saute. Remove and set aside. Add diced tomatoes to onions
and mushrooms and simmer for 30 minutes. In food processor
or blender, whip cottage cheese until smooth. Add ricotta
cheese and whip together. Add spinach, 1 teaspoon Italian
seasonings, garlic, and Parmesan cheese. Blend carefully.
In a baking dish, layer noodles, cheese mixture, zucchini,
noodles, half the sauce, noodles, and remaining sauce.
Bake for 1 hour. Let stand 15 minutes before serving. |
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Spicy
Seafood Casserole
(serves 2-4)
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Ingredients
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Nutrition
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2
1/2 cups brown rice
1 clove garlic
3/4 cup low-fat mayonnaise
1 cup fresh crab meat
1/2 cup low-fat milk
1 cup fresh shrimp
1 medium onion, chopped
1 cup tomato juice
1/4 cup chopped green pepper
1/4 teaspoon cayenne pepper
1 chopped jalapeno
1/8 teaspoon cumin |
500
calories per serving
50 grams carbohydrate
39 grams protein
16 grams fat |
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Directions
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Preheat
oven to 350 degrees F. Mix all ingredients together.
Place in lightly buttered or greased 9 by 13 inch
casserole dish. Bake for 1 hour. Serve with tossed
greens.
Other
Zone Diet Articles:
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Diet Review
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Diet Recipes
Zone
Diet Summary
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