5

Dinners

One night a couple of years ago, I didn’t feel like cooking. I wanted to go out to eat, but Barry wanted to eat at home. Guess who won? My revenge was to plop some soy protein crumbles over a little olive oil in a pan, add a jar of salsa, and stir in a can of black beans. I heated it, sprinkled some grated cheese on top, and called it dinner.

That will show him, I thought.

He thought I had prepared a great-tasting chili, perfectly Zoned. Since that night, we’ve often eaten the same dish, because it tastes good and makes us feel good, too. Of course, I usually jazz it up with sun-dried tomatoes, onions, green peppers, and spices. You can use all the herbs and spices you want and still stay in the Zone. Or sometimes I return to the original recipe, basically a Zone meal in seconds.

—Lynn Sears

In chapter 3, we said that breakfast doesn’t necessarily have to feature breakfast foods. The same is true for dinner. A power dinner for me is an egg white omelet and oatmeal. We eat that breakfast for dinner when we have a long night of work ahead of us and need to feel energized.

Put together dinners the same way you put together breakfasts and lunches. Women should choose three protein blocks, three carbohydrate blocks, and three fat blocks. Men should choose four protein blocks, four carbohydrate blocks, and four fat blocks. Again, if you find the idea of blocks confusing, think of selections instead—three protein, carbohydrate, and fat selections for women and four of each for men.

A complete Zone Food Block Guide on page 365 gives countless combinations to use to make Zone meals. Here are a few choices to get you started.

Let’s begin with protein.

Women should choose any combination that gives them a total of three blocks of protein.

Men should choose any combination that gives them a total of four.

1 block

  • 1 ounce lean beef (range-fed or game) or skinless chicken breast or skinless turkey breast or freshwater bass or sardines or tuna canned in water or tuna steak or low-fat cheese
  • 1½ ounces ground turkey or lean ground beef or sea bass or calamari or cod or clams or crabmeat or haddock or lobster or mackerel or salmon or shrimp or snapper or trout
  • 2 ounces firm tofu
  • 7 grams of soy products

That means a woman might choose:

  • 3 ounces of skinless chicken breast or
  • 4½ ounces of scallops or
  • 4 ounces of tofu (in a stir-fry) with 1 ounce of low-fat grated cheese sprinkled on top right before serving

A man might choose:

  • 4 ounces of skinless chicken breast or
  • 6 ounces of scallops or
  • 6 ounces of tofu (in a stir-fry) with 1 ounce of grated low-fat cheese sprinkled on top right before serving

Next we add the carbohydrates.

Women should choose any combination that gives a total of three blocks.

Men should choose any combination that gives a total of four.

1 block

  • 1/8 cup dry pearl barley (check label: 1 block is 9 grams)
  • ¼ cup black beans or chickpeas or kidney beans or lentils
  • 1/3 cup water chestnuts or unsweetened applesauce or Mandarin oranges canned in water or fruit cocktail canned in water
  • ½ cup tomato sauce or salsa or blueberries or boysenberries or grapes or peaches canned in water or cubed pineapple
  • ½ apple or grapefruit or nectarine or orange or pear
  • 1 cup artichoke hearts or leeks or tomato (canned, chopped) or raspberries or strawberries (chopped fine) or spaghetti squash
  • 1 kiwi or 1 nectarine or 1 peach or 1 plum
  • 1½ cups green beans or wax beans or Brussels sprouts or chopped onions or snow peas or chopped fresh tomatoes
  • 1½ cucumbers
  • 2 cups whole boiled mushrooms or diced zucchini or chopped bell peppers or sliced celery or cherry tomatoes
  • 3 cups cooked broccoli
  • 4 cups cooked cauliflower

That means a women might choose:

  • 1 cup spaghetti squash and 1 cup tomato sauce or
  • 1½ cups cooked green beans and 1 apple or
  • ¼ cup chickpeas, 1/3 cup water chestnuts, and 1½ cups snow peas

A man might choose:

  • 1 cup spaghetti squash, 1 cup tomato sauce, and 1 cup raspberries or
  • 1½ cups cooked green beans, 1 apple, and 1 breadstick (no more than 9 grams) or
  • ¼ cup chickpeas, 1/3 cup water chestnuts, 1½ cups snow peas, and 1 peach

The final component is fat.

Women should choose any combination that gives a total of three blocks.

Men should choose any combination that gives a total of four.

1 block

  • 1/3 teaspoon olive oil
  • ½ teaspoon tahini or almond butter or natural peanut butter
  • 1 teaspoon slivered almonds
  • 1 macadamia nut
  • 1 tablespoon avocado or guacamole
  • 2 cashews
  • 3 olives or pistachios
  • 6 peanuts

So a woman might choose:

  • 9 olives or
  • 1 tablespoon slivered almonds or
  • 1 teaspoon olive oil

And a man might choose:

  • 9 olives and 6 peanuts or
  • 4 teaspoons slivered almonds or
  • 11/3 teaspoons olive oil

Putting It All Together

So, for dinner, a woman might choose to have:

  • 3 ounces of skinless chicken breast, 1 cup spaghetti squash, 1 cup tomato sauce, and 9 chopped olives or
  • 4½ ounces scallops, 1½ cups cooked green beans topped with 1 tablespoon slivered almonds, and 1 apple or
  • 4 ounces cubed firm tofu, sautéed in 1 teaspoon of olive oil with ½ cup chickpeas, 1/3 cup water chestnuts, and 1½ cups snow peas, and topped with 1 ounce of low-fat grated cheese.

A man might choose:

The recipes in this book cover a lot of different ways to cook dinner in the Zone:

  • Making aluminum foil packets for great-tasting meals that are easy to clean up
  • Using a slow cooker to make dinner before you leave for work in the morning.
  • Cooking soups and stews that taste great for dinner and can be heated up the next day.
  • Using barley to offer a counterpoint to vegetables. Think of using barley the way you used to use rice—in stuffed peppers, with beans in a Mexican meal, as a base for “risotto.”
  • Buying convenience foods to make quick Zone meals.

To create your dinners, use the simple combination charts and recipes in this chapter, the slow-cooking recipes in chapter 9, or the super-fast recipes in chapter 8, “The Can-Do Zone.”

Dinner
Recipes

Tuna Burgers with Mango Sauce, Asparagus in Sesame Sauce, and Cherry Cooler

Rachel Albert-Matesz


Prep:20 minutes       Yield:4 (4-block) servings
Cooking:10 minutes

For fast healthful food, stock up on frozen tuna and salmon burgers. Read labels; protein and carb blocks vary from one brand to the next. Visit www.beyondfishsticks@aquacuisine.com for some very helpful information.
Block Size Ingredients
Mango Sauce
1 protein, 1 carbohydrate ½ cup organic, low-fat yogurt, such as Stonyfield Farms
2 teaspoons peeled, finely minced ginger root or 2 teaspoons bottled ginger juice
1/8 to ¼ teaspoon ground red pepper
3 carbohydrate 1 cup cubed fresh or thawed frozen mango
Asparagus
4 carbohydrate 48 small to medium asparagus spears, rinsed and drained
1 carbohydrate 1½ cups red onion, cut into thin half-moon slices
Sesame Sauce
9 fat 1 tablespoon toasted sesame oil
1 carbohydrate 2 teaspoons granulated fructose
1 tablespoon tamari soy sauce
3 tablespoons brown rice vinegar
1 to 2 garlic cloves, minced
7 fat 2½ tablespoons toasted sesame seeds
Tuna Burgers
15 protein 6 frozen Aqua Cuisine Tuna Burgers (3.1 ounce each)
Cherry Cooler
1/3 cup sparkling water (plain or flavored)
3 carbohydrate 1½ cups chopped fresh or frozen pineapple
3 carbohydrate 1 cup fresh pitted or frozen unsweetened “sweet” cherries
1 teaspoon peeled minced ginger or ginger juice, or to taste
4 to 6 ice cubes

Instructions

  1. Puree the ingredients for the mango sauce in a blender or food processor. Cover and refrigerate.
  2. Bend each asparagus spear 1 to 2 inches from the bottom. It will break off more or less where the tender part ends and the woody part begins. Discard the woody portion. Cut the spears into 1-inch pieces and rest them and the onion on a metal steamer in a 4-quart saucepan over boiling water. Cover and steam for 3 to 5 minutes, or until fork-tender. Drain, rinse with cold water, and drain again. Set aside in a bowl.
  3. In a small bowl, mix the sesame sauce and pour over asparagus. Stir and set aside.
  4. Preheat the grill or broiler or lightly mist a 12-inch skillet with olive oil spray and warm over medium heat for 3 to 4 minutes. Add the frozen burgers and broil, grill, or sauté for 3 or 4 minutes per side, or until desired doneness.
  5. Place the cherry cooler ingredients in a blender. Cover and process until smooth. Pour into 4 tall glasses.
  6. Divide the asparagus among 4 large dinner plates. Add 1½ burgers per plate, top with the mango sauce, and serve.

Baked Sea Bass, Squash, and Tomato Bisque, and Arugula, Apple, and Cashew Salad

Rachel Albert-Matesz


Prep:30 minutes   Yield:4 (4-block) meals
Cooking:8 to 20 minutes

A well-stocked kitchen will allow you to make this dinner in less than thirty minutes.
Block Size Ingredients
Squash and Tomato Bisque
1 carbohydrate 1½ cups minced, thawed frozen onions
1 tablespoon finely minced fresh or bottled ginger root
1 garlic clove, minced or ¼ teaspoon garlic powder
½ carbohydrate ½ cup canned, unsalted tomato puree
¼ cup unsalted chicken stock, broth, or water
4 carbohydrate One 10-ounce package Cascadian Farm thawed frozen organic winter squash
1 protein, 1 carbohydrate ¾ cup Edensoy Original Soy Milk, or similar brand
¼ teaspoon ground black pepper
2 teaspoons light, white, or sweet miso or ¼ teaspoon stevia extract powder or sea salt (optional)
Sea Bass
15 protein Four 5½-ounce sea bass steaks or fillets
1 tablespoon Dijon mustard
2 teaspoons paprika
½ teaspoon lemon pepper
Arugula, Apple, and Cashew Salad
¼ carbohydrate 4 cups prewashed arugula, washed and spun dry
½ carbohydrate 5 cups romaine hearts, washed, spun dry, and finely sliced
¾ carbohydrate 1¼ cups minced celery or celery hearts
4 carbohydrate ¼ cup raisins
7 fat 14 cashews, broken in half
4 carbohydrate 2 small tart-sweet apples, cored, peeled, and thinly sliced
Dressing
9 fat 1 tablespoon extra-virgin olive oil
2 tablespoons low-sodium chicken broth or filtered water
3 tablespoons organic red wine vinegar or brown rice vinegar
2 teaspoons umeboshi vinegar or tamari soy sauce (optional)

Instructions

  1. To make the bisque, place the onions, ginger, garlic, tomato, stock, and squash in a medium saucepan. Cover and bring to a low boil over medium heat. Reduce the heat and simmer 20 minutes, or until the squash is tender and the soup has thickened.
  2. Preheat the oven to 350° F for ½-inch-thick fillets and 375° F for thicker fillets. Arrange the fish on a 10-inch cake pan or oblong pan lined with parchment paper. In a small bowl, mix the mustard, paprika, and lemon pepper. Spread the mixture over the fish and bake the fish 8 to 10 minutes for ½-inch fillets or 15 to 20 minutes for fillets up to 1 inch thick, or until a knife penetrates with little or no resistance and the flesh is nearly opaque throughout.
  3. Layer the salad ingredients in a large bowl. Mix the dressing ingredients in a small jar and toss with salad.
  4. Stir the soy milk into the bisque. Puree the bisque in a blender or food processor if desired, then season with pepper, and miso if desired. Pour into 4 soup bowls and serve with fish and salad.

Cider-simmered Salmon with Onion Relish and Broccoli with Sun-Dried Tomatoes

Rachel Albert-Matesz


Prep:20 minutes       Yield:4 (4-block) meals
Cooking:20 minutes

Start with precut broccoli and mushrooms, frozen minced onions, and oil-packed sun-dried tomatoes and you can assemble this balanced meal in even less time.
Block Size Ingredients
Onion Relish
3 carbohydrate 1 cup apple cider or apple juice
1 carbohydrate 2 teaspoons fructose powder
2 carbohydrate 3 cups finely minced fresh or thawed frozen onions
3 tablespoons apple cider vinegar
½ teaspoon sea salt
2 teaspoons Dijon or yellow mustard
16 protein 1½ pounds center-cut salmon fillets, cut into 4 pieces
Vegetables
2 carbohydrate 8 cups broccoli, cut into bite-size florets
½ carbohydrate 1 yellow bell pepper, halved, seeded, and thinly sliced
½ carbohydrate 2 cups thinly sliced mushrooms
Sun-Dried Tomato Dressing
11/3 carbohydrate, 6 fat 12 oil-packed sun-dried tomatoes, drained and thinly sliced (Mediterranean Organic brand preferred)
10 fat 1 tablespoon plus 1/3 teaspoon extra-virgin olive oil
1 tablespoon tamari soy sauce
2 tablespoons organic red wine vinegar
1 to 2 garlic cloves, finely minced or pressed
1 teaspoon dried ground rosemary
¼ teaspoon ground black pepper, or to taste
Cantaloupe with Berries
2 carbohydrate ½ cantaloupe (5-inch diameter), seeded
31/3 carbohydrate 1¾ cup blueberries, rinsed and drained

Instructions

  1. Combine the onion relish ingredients in a 10- to 12-inch skillet. Rinse the salmon and add it to skillet. Cover and bring to a boil over medium-high heat. Reduce the heat to medium and simmer for 8 to 11 minutes, or until a thin-bladed knife inserts easily into the fish and the flesh is a uniform color throughout. Transfer the fish to serving plates, cover the skillet, and simmer 10 to 12 minutes.
  2. Meanwhile, layer the vegetables on a rack in a pot over 2 inches of boiling filtered water. Cover and cook until crisp-tender, 6 to 8 minutes. Mix the sun-dried tomato dressing ingredients in a medium nonmetallic bowl. Drain the vegetables and toss with the dressing.
  3. Uncover the onion relish and simmer until it is reduced to a thick sauce. Spoon the sauce over the salmon and serve with the vegetables.
  4. Fill the melon half with fruit; cut into quarters at the table, and serve it for dessert.

Salmon with Mustard and Tarragon and White Beans with Capers and Greens

Rachel Albert-Matesz


Prep:20 minutes plus several hours to chill Yield:4 (4-block) meals
Cooking:8 to 20 minutes

Assemble the white bean salad the day or night before serving to allow the flavors to mingle. Cook the salmon just before serving or make it the night before, so it’s ready for pack lunches or dinner in a dash. In a pinch, replace the fresh salmon with drained water-packed salmon.
Block Size Ingredients
White Bean Salad
8 carbohydrate 2 cups unsalted cooked, drained white beans
1 carbohydrate 2 cups red cherry tomatoes, halved
½ carbohydrate 1 yellow bell pepper, halved, seeded, and finely chopped
½ carbohydrate ¾ cup minced red or Walla Walla sweet or Vidalia onion
¼ cup minced fresh parsley leaves
¼ cup minced fresh basil leaves
¼ cup bottled capers, drained
1 carbohydrate 1/3 cup lemon juice
16 fat 51/3 teaspoons extra-virgin olive oil
Freshly ground black pepper and sea salt, to taste
Salmon
16 protein 1½ pounds center-cut salmon fillets, cut into 4 pieces
½ carbohydrate 2½ tablespoons lemon juice
2 teaspoons Dijon mustard
2 teaspoons dried tarragon
Sparkling Grape Juice
4 carbohydrate 11/3 cups red grape juice, chilled
2/3 cup sparkling mineral water, chilled
½ carbohydrate 5 cups baby arugula or assorted salad greens, washed and spun dry, thinly sliced if large

Instructions

  1. In a medium bowl, combine the white bean salad ingredients and toss to coat. Taste and adjust the seasonings as desired. Cover and refrigerate for several hours or overnight.
  2. Preheat the oven or toaster oven to 350°F for ½-inch thick salmon fillets, 375°F for thicker fillets. Line a 13 x 9 x 2-inch or 11 x 9-inch shallow baking pan with unbleached parchment paper. Rinse the salmon, pat it dry, and place it in the prepared baking pan. In a small bowl, whisk together the lemon juice, mustard, and tarragon and spread it over the salmon. Bake 8 to 10 minutes for ½-inch-thick fillets or 15 to 20 minutes for ½- to 1-inch thick pieces, or until firm to the touch, a knife penetrates with little resistance, or the flesh is a uniform color throughout.
  3. In a pitcher, mix the grape juice and mineral water and divide among 4 wine goblets. Divide the greens among 4 large salad plates and top with the white bean salad. Arrange the salmon next to salad and serve.

Variation

If using canned salmon, toss it with the white bean salad before serving.

Salmon Burgers and Asparagus-Chive Relish with Curried Squash Bisque

Rachel Albert-Matesz


Prep:30 minutes or less Yield:4 (4-block) meals
Cooking:20 minutes

Frozen salmon burgers are a great convenience food to have on hand. Look for them in natural foods markets or the health food freezer section of your local supermarket.
Block Size Ingredients
Squash Bisque
½ carbohydrate ¾ cup minced thawed frozen onions
2 teaspoons finely minced fresh or bottled ginger root
1¼ teaspoons curry powder
½ cup low-sodium chicken stock
4 carbohydrate One 10-ounce package Cascadian Farm thawed frozen organic winter squash
1 protein, 1 carbohydrate ¾ cup Edensoy Original Soy Milk or similar brand
¼ teaspoon ground black pepper
¼ teaspoon stevia extract powder or sea salt
Chive Relish
12 fat ½ cup Nayonnaise (soy-based sandwich spread)
3 tablespoons minced, fresh or 1 teaspoon dried chives
½ teaspoon lemon pepper or ¼ teaspoon black pepper
2 tablespoons Cascadian Farms Dill Relish or capers
Asparagus and Salmon
4 carbohydrate 48 asparagus spears, bottom 1 or 2 inches snapped off and discarded, spears cut into 1-inch pieces
15 protein Six 3.2-ounce Omega Foods Salmon Burgers, frozen
2 cups filtered water
Fruit Salad
2 carbohydrate 2 tangerines or clementines, peeled and sectioned
2 carbohydrate 1 cup seedless red grapes
2 carbohydrate 1½ cups honeydew melon balls or cubes
½ carbohydrate 2½ tablespoons balsamic vinegar
4 fat 12 pecans or walnuts, lightly toasted and coarsely chopped

Instructions

  1. To make the bisque, place the onions, ginger, curry, chicken stock, and squash in a medium saucepan. Cover, bring to a low boil over medium heat, reduce the heat, and simmer for 20 minutes, or until the squash is tender and the soup has thickened.
  2. In a small bowl, mix the Nayonnaise, chives, pepper, and dill relish or capers. Cover and chill.
  3. Add water and a collapsible metal steamer or pasta insert to a 2- to 3-quart saucepan. Cover, bring to a boil over medium heat, and add cut asparagus spears, then tips. Cover and steam until the asparagus is tender and easily pierced with a fork, 5 to 7 minutes.
  4. Lightly mist a 12-inch nonstick skillet or griddle with olive oil. Cook the burgers over medium heat for 2 to 3 minutes per side. Do not overcook. Arrange the burgers and vegetables on 4 serving plates.
  5. Stir the soy milk into the bisque. Season with pepper and stevia or salt. Pour into 4 bowls.
  6. Combine the fruit and vinegar in a medium bowl. Toss, divide among 4 serving plates, and garnish with the nuts. Top the burgers and/or vegetables with the chive relish and serve with the bisque. Serve the fruit salad for dessert.

Salmon and Apricot Tagine with Spinach in a Spicy Walnut Sauce

Rachel Albert-Matesz


Prep:40 minutes   Yield:4 (4-block) meals
Cooking:20 to 25 minutes

This four-star recipe requires more prep time than most of the others in this book, but it’s worth the effort. The contrasting flavors, textures, and aromas make this a perfect meal for company or a special evening at home.
Block Size Ingredients
Spicy Walnut Sauce
10 fat 30 walnut halves, lightly toasted and coarsely chopped
½ teaspoon finely ground sea salt
¼ cup brown rice vinegar or apple cider vinegar
2 teaspoons dried dill weed
2 cloves garlic, minced or pressed
½ to 1 teaspoon hot sauce or harissa (Moroccan hot sauce) to taste
Apricot Tagine
6 fat 2 teaspoons extra-virgin olive oil
1 carbohydrate 1½ cups minced onion
2/3 cup filtered water or chicken stock or broth
4 carbohydrate ¼ cup raisins
4 carbohydrate 12 whole, sulfite-free dried Turkish apricots, quartered
½ teaspoon finely ground sea salt
1 garlic clove, minced
½ teaspoon ground cumin
¼ teaspoon ground white pepper
1 cinnamon stick
1 teaspoon peeled, minced fresh ginger root or 1 teaspoon bottled ginger juice
16 protein 1½ pounds center-cut salmon fillets, cut into 4 pieces
Spinach
2 carbohydrate Two 1-pound bags washed, stemmed, trimmed spinach leaves
1 carbohydrate 4 cups thinly sliced mushrooms
4 carbohydrate 4 kiwi fruit, peeled and halved

Instructions

  1. Process the walnut sauce ingredients in a food processor or an oversize mortar and pestle.
  2. For the apricot tagine, in a 10- to 12-inch skillet over medium heat, heat the oil. Add the onion and sauté until tender, 5 to 7 minutes. Add the remaining apricot tagine ingredients, then the salmon. Cover, bring to a low boil, reduce the heat, and simmer until the salmon is easily pierced with a thin-bladed knife and is a uniform color throughout, 8 to 11 minutes. Transfer the fish to 4 serving plates. Cover the skillet; simmer for 10 to 12 minutes, uncover, and cook away the liquid until the sauce is the desired consistency. Spoon the sauce over the fish.
  3. Meanwhile, add the spinach, mushrooms, and ½ cup water to a 3- to 4-quart saucepan. Cover, bring to a boil over medium-low heat, and steam until tender, about 5 minutes. Drain well and toss with the spicy walnut sauce. Divide among the dinner plates. Serve the kiwi for dessert.

Shrimp and Vegetables with Garlic-Herb Dip

Rachel Albert-Matesz


Prep:20 minutes       Yield:4 (4-block) meals
Cooking:8 minutes

Fantastic Foods makes soup and dip mixes without MSG and other preservatives. They come in four flavors you can use to dress up all sorts of dishes. Keep your freezer stocked with frozen, precooked shrimp for convenience.


Block Size Ingredients
Garlic-Herb Dip
2½ protein, 2½ carbohydrate 1¼ cups organic low-fat yogurt, such as Stonyfield Farms
16 fat ½ cup low-fat mayonnaise or Nayonnaise (soy-based sandwich spread)
2 carbohydrate One 1.1-ounce package Fantastic Foods Garlic-Herb Soup & Dip Recipe Mix
Shrimp and Vegetables
1 to 2 cups filtered water
4 carbohydrate 11/3 cups water chestnuts
1 carbohydrate 4 cups precut raw cauliflower florets
1 carbohydrate 4 cups precut raw broccoli florets
2 carbohydrate 2 cups cherry tomatoes
14 protein 21 ounces cooked, peeled shrimp
4 carbohydrate 4 tangerines, peeled and sectioned

Instructions

  1. In a medium bowl, combine the ingredients for the Garlic-Herb dip. Stir well, cover, and refrigerate at least 1 hour.
  2. Add 1 inch of water to a 3-quart saucepan. Rest a metal accordion steamer in the bottom; the water should come to just below the bottom of the steamer. Or, fill a stock pot with 2 inches of water and add a pasta insert. Bring to a boil over medium-high heat. Layer in the water chestnuts, then the cauliflower. Cover and cook 2 to 3 minutes. Add the broccoli florets, cover, and cook 2 to 6 minutes, or until the broccoli is bright green and crisp-tender.
  3. Plunge the vegetables into a large bowl of ice water to stop the cooking and hold the color. Drain and arrange the vegetables in sections around the outer edges of each of 4 serving plates. Arrange the tomatoes and cooked shrimp in a circle inside the vegetables on the plates.
  4. Divide the garlic-herb dip among 4 small custard cups. Place 1 custard cup in the center of each serving plate, surrounded by the vegetables. Serve with the tangerine slices for dessert.

Variation

Replace garlic-herb dip mix with onion-flavored dip mix.

Ostrich Burgers with Oven Fries and Mixed Vegetables

Rachel Albert-Matesz


Prep:20 minutes or less  Yield:4 (4-block) meals
Cooking:15 to 20 minutes

Look for ostrich burgers in the frozen foods section of your local natural foods store and supermarket. Be careful not to cook them too long—they’re lean and easily overcooked.


Block Size Ingredients
Oven Fries
4 carbohydrate, 8 fat A little more than half of a 16-ounce package Cascadian Farms Organic French Fries
Salad
1 carbohydrate 10 cups baby greens or mesclun
1 carbohydrate 2 cups celery hearts or sticks, finely sliced
2 carbohydrate 2 tangerines or clementines, peeled and sectioned
4 fat 8 lightly toasted pecan or walnut halves, coarsely chopped
Burgers
16 protein Four 4-ounce thawed frozen ostrich burgers
4 fat 4 tablespoons Nayonnaise (soy-based sandwich spread) or low-fat mayonnaise
2 carbohydrate ¾ cup Annie’s Naturals No-Fat Yogurt Dressing
4 carbohydrate 2 cups salsa

Instructions

  1. Preheat the oven to 425°F. Scatter the fries one layer deep on a baking sheet. Bake 15 to 18 minutes, turning the fries after 10 minutes, to desired color and crispness.
  2. Divide the greens, celery, tangerines or clementines, and pecans or walnuts among 4 large salad plates.
  3. Lightly mist a large nonstick skillet with cooking spray and warm over medium-high heat. Add the burgers and cook for 2 to 3 minutes per side, until warm and cooked through but slightly pink inside.
  4. Divide the burgers and fries among 4 large dinner plates. Top each burger with a tablespoon of Nayonnaise (soy-based sandwich spread) or low-fat mayonnaise. Add the yogurt dressing to the salads. Spoon the salsa over the burgers or fries and serve.

Broiled Chicken Salad with Blue Cheese, Cherries, Pears, and Pecans

Rachel Albert-Matesz


Prep:40 minutes   Yield:4 (4-block) servings
Cooking:3 to 5 minutes

Don’t let the prep time put you off; the sensuous flavors and textures will more than make up for your investment! If you’re pressed for time, start with chicken you’ve baked, broiled, or grilled in advance. The meat will taste just as good served cold as warm.
Block Size Ingredients
Salad
1 carbohydrate 10 cups mixed salad greens, baby greens, or spring mix
1 carbohydrate 2 cups thinly sliced celery, including any green tops
4 protein 4 ounces blue cheese, crumbled
4 carbohydrate ¼ cup dried cherries
4 fat 8 pecan halves, lightly toasted and coarsely chopped
Chicken and Pears
4 carbohydrate 2 ripe but firm pears or Asian pear-apples, washed, halved, cored, and thinly sliced
½ carbohydrate Juice of ½ lemon
12 protein Two 6-ounce skinless chicken breast fillets
¼ teaspoon ground black pepper
Sea salt (optional)
Dressing
12 fat 1 tablespoon plus 1 teaspoon unrefined walnut oil
1 carbohydrate 1/3 cup fresh orange juice (from about 1 medium orange)
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
Dessert
2 carbohydrate 2 tangerines, peeled and sectioned
2 carbohydrate 1 cup blueberries, washed and drained
½ carbohydrate 1 teaspoon granulated fructose
½ teaspoon finely grated ginger or bottled ginger juice

Instructions

  1. On 4 dinner plates, layer the salad ingredients in the order listed. In a medium bowl, toss the pears with the lemon juice and arrange over the salads.
  2. Preheat the broiler. Season the chicken breasts with pepper and sea salt, if desired, and lightly mist them with olive oil. Place the chicken on the broiler rack and broil about 6 inches from the heat source, turning once, until cooked through, 3 to 4 minutes per side.
  3. Meanwhile, put the dressing ingredients in a small jar, cover, and shake.
  4. In a medium bowl, combine the dessert ingredients, tossing to coat. Divide among 4 serving cups.
  5. Transfer the cooked chicken to a cutting board. Slice thin, arrange over the salads, and top with the dressing. Serve with the fruit salad.

Slow-Cooked Chicken in Tangerine-Tomato Sauce with Spinach, Pine Nuts, and Currants

Rachel Albert-Matesz


Prep:25 minutes       Yield:4 (4-block) meals
Cooking:6 to 7 hours

I made a few modifications to Zone a chicken recipe from The Best Slow Cooker Cookbook Ever by Natalie Haughton. To get zest from a tangerine, wash it, then grate only the bright orange part, not the bitter white part. Divide the zest into two portions, one to cook in the stew, the other to add before serving.
Block Size Ingredients
Chicken
16 protein 16 ounces skinless boneless chicken thighs, cut into 1½-inch pieces
1 carbohydrate 7 ounces canned diced, peeled, unsalted tomatoes
Grated zest of 1 large tangerine, divided
1 carbohydrate Juice of 1 tangerine or ½ large orange
1 carbohydrate 4 tablespoons unsalted tomato paste
½ carbohydrate ¾ cup diced red or white onion
2 carbohydrate ½ pound baby carrots, halved or cut in thirds
1½ teaspoons crumbled dried basil
1½ teaspoons crumbled dried thyme
1½ teaspoons crumbled dried oregano
2 garlic cloves, minced or pressed
1 carbohydrate 2 teaspoons granulated fructose
½ carbohydrate Juice of ½ lemon
½ teaspoon ground black pepper
3 carbohydrate 3 tangerines, peeled, seeded, and sectioned
Spinach
2 carbohydrate Two 1-pound bags washed, stemmed, and trimmed spinach leaves
½ teaspoon finely ground sea salt
7 fat 21/3 teaspoons extra-virgin olive oil
9 fat ¼ cup (about 1 ounce) pine nuts
2 garlic cloves, finely minced
3 carbohydrate 3 tablespoons currants
½ teaspoon finely ground black pepper or lemon pepper

Instructions

  1. Combine the chicken, tomatoes, half the tangerine zest, tangerine or orange juice, tomato paste, onion, carrots, basil, thyme, oregano, and garlic in a 3½-quart slow cooker. Cover and cook on LOW for 6 to 7 hours, until the chicken is tender and done.
  2. About 15 minutes before serving, wash the spinach in a bowl and drain but do not dry. Coarsely chop the spinach and add it to a large skillet or 4-quart saucepan. Sprinkle with the salt. Cover and cook over medium heat until wilted, about 5 minutes, then drain well.
  3. Heat the oil in a dry 12- to 14-inch skillet or 4-quart saucepan. Add the pine nuts, stir, and cook for 2 minutes. Add the garlic, stir for ½ to 1 minute, then add the spinach, currants, and pepper. Cook, stirring frequently, for about 5 minutes. Divide the spinach among 4 salad plates.
  4. Stir the fructose, lemon juice, pepper, and remaining half of the tangerine zest into the chicken. Ladle the chicken mixture into 4 shallow soup bowls. Arrange the tangerine sections around each bowl. Serve with the spinach.

Chicken Kali

www.drsears.com


Prep:15 minutes       Yield:1 (3-block) meals
Cooking:7 to 8 minutes

Block Size Ingredients
1 block fat 1/3 teaspoon olive oil
3 blocks protein 3 ounces boneless, skinless chicken breast, cut into strips
½ block carbohydrate ¾ cup chopped Vidalia onion
1 teaspoon minced garlic, or to taste
1 teaspoon ground ginger, or to taste
1 teaspoon mild curry powder, or to taste
1 teaspoon dried mint, or to taste
½ block carbohydrate 1 red bell pepper, chopped
2 blocks carbohydrate 1 cup pineapple chunks packed in juice, drained
2 blocks fat 2 teaspoons slivered almonds

Instructions

In a wok or sauté pan over high heat, heat the olive oil. Stir-fry the chicken and onion until the chicken is cooked through, about 5 minutes. Sprinkle the chicken mixture with spices to taste. Add the pepper and pineapple and stir-fry just until heated through. Add the almond slivers just before serving.

Chicken and Chickpea Loaf with Brussels Sprouts and Cheese

Rachel Albert-Matesz


Prep:20 minutes Yield:4 (4-block) servings
Cooking:60 to 75 minutes

Chicken and chickpeas pair up to make this produce and protein-rich loaf.
Block Size Ingredients
Chicken and Chickpea Loaf
2 protein 2 whole eggs or 4 egg whites
3 carbohydrate ¾ cup cooked chickpeas
2½ teaspoons poultry seasoning
¼ teaspoon ground black pepper
½ teaspoon sea salt (optional)
10 protein 15 ounces lean ground chicken
2 carbohydrate 1/3 cup non-instant rolled oats, uncooked
1 carbohydrate 2 cups minced celery
½ carbohydrate 1 cup minced yellow or red bell pepper
2 carbohydrate 2 tablespoons dried onion flakes
2 carbohydrate 1 cup no-salt tomato sauce, divided
1 tablespoon prepared mustard
Brussels Sprouts
½ cup filtered water
2½ carbohydrate One 16-ounce bag frozen Brussels sprouts
10 fat 30 pitted black olives, chopped
4 protein 4 ounces shredded, low-fat Muenster, Jack, or Swiss cheese (1 cup)
Black pepper, to taste
Fruit Salad
1 carbohydrate 1 tangerine, peeled and sectioned
1 carbohydrate 1 plum, halved, pitted, and cut into wedges
1 carbohydrate ½ cup seedless green grapes
6 fat 18 pecan halves, lightly toasted

Instructions

  1. Preheat the oven to 350°F. Mist a 9 x 5-inch loaf pan with olive oil spray.
  2. Combine the eggs, chickpeas, and spices in a food processor or blender. Cover, blend until smooth, and pour into a 2-quart mixing bowl. Add the chicken, oats, celery, bell pepper, onion, and ½ cup of the tomato sauce. Mix with clean bare hands and press into the loaf pan. In a small bowl, mix remaining ½ cup tomato sauce and mustard and spread it over the loaf.
  3. Bake uncovered for 1 to 1¼ hours, or until the loaf is firm to the touch, pulls away from the sides of the pan, and an instant-read thermometer registers 180°F.
  4. Bring the water to boil over medium-low heat in a 1½-quart saucepan. Add the Brussels sprouts, cover, return to a boil, reduce the heat, and simmer 8 to 10 minutes or until tender, stirring occasionally. Drain and sprinkle with the olives and cheese and season with pepper. Cover for 2 to 3 minutes and transfer to 4 serving plates.
  5. Cut the loaf into 8 slices. Divide among the 4 plates and serve immediately.
  6. Toss the fruit with the nuts and serve for dessert.

Turkey and Blue Cheese Burgers with Spinach and Sun-Dried Tomato Dressing

Rachel Albert-Matesz


Prep:30 minutes Yield:4 (4-block) servings
Cooking:7 to 9 minutes

The idea for the burgers came from Meat on the Grill by David Barich and Thomas Ingalls. The inspiration for the sun-dried tomato dressing came from George Foreman’s Big Book of Grilling, Barbecue and Rotisserie.
Block Size Ingredients
Dressing
1 carbohydrate, 4 fat 8 sun-dried tomato halves packed in olive oil and drained (Mediterranean Organic brand preferred)
1 garlic clove
1 carbohydrate, 1 protein ½ cup organic low-fat yogurt; 2/3 cups if yogurt does not contain nonfat dry milk
12 fat 1/3 cup plus 1 tablespoon Nayonnaise (soy-based sandwich spread)
1 tablespoon fresh lemon juice
¼ teaspoon ground black pepper, or to taste
½ teaspoon ground rosemary
Sea salt to taste (optional)
Salad
½ carbohydrate 5 cups baby spinach, rinsed and spun dry
2 carbohydrate 2 sweet yellow bell pepper, halved, seeded, and diced
½ carbohydrate ¾ cup minced red onion
¼ cup drained capers
Burgers
11 protein 1 pound plus ½ ounce ground turkey
4 protein 4 ounces blue cheese, crumbled
4 green onions (scallions), minced
¼ teaspoon ground black pepper
Dessert
8 carbohydrate 6 cups cubed, seedless watermelon or 2 large slices watermelon (each 10 inches in diameter by 1-inch thick), halved

Instructions

  1. Preheat the broiler or grill.
  2. Mince the sun-dried tomatoes and garlic in a food processor. Add the remaining dressing ingredients and pulse to combine. Taste and add salt if desired. Scrape into a bowl, cover, and refrigerate.
  3. Layer the spinach, pepper, onion, and capers on 4 large dinner plates.
  4. Break the turkey into pieces and spread it on a meat-designated cutting board or platter. Sprinkle with the blue cheese, green onions, and pepper. Gently work the seasonings into the meat with your fingers. Form into 4 patties, being careful not to pack the meat too tightly or the burgers will be tough.
  5. Broil or grill the burgers 3½ to 4½ minutes per side, or until the juices run clear when pricked with a fork and meat is a uniform color throughout. Be careful not to overcook the meat or it will be dry. Serve the burgers with the salad and sun-dried tomato dressing, with watermelon for dessert.

Turkey Burgers with Chili Powder, Spicy Slaw, and Fruit Salad

Rachel Albert-Matesz


Prep: 20 to 30 minutes plus Cooking:10 minutes
1 hour to stand Yield: 4 (4-block) servings

Presliced cabbage saves time; just be sure to wash it. Salting and crushing the cabbage breaks down the fibers and release extra water to yield more tender, flavorful, and digestible coleslaw.
Block Size Ingredients
Spicy Slaw
2 carbohydrate 6 cups shredded cabbage, rinsed and drained
½ carbohydrate ½ cup shredded carrot
½ carbohydrate ¾ cup finely minced purple onion
½ carbohydrate 1 cup finely minced celery
1 rounded teaspoon sea salt
Smoky-Yogurt Dressing
1 protein, 1 carbohydrate ½ cup organic low-fat yogurt, such as Stonyfield Farms
9 fat 1 tablespoon unrefined peanut oil
1 teaspoon dry mustard
¼ teaspoon ground chipotle (smoked dried jalapeño pepper)
1 garlic clove, finely minced or pressed
7 fat 42 lightly roasted peanuts, coarsely chopped
Turkey Burgers
14 protein 1½ pounds lean ground turkey
1 protein 1 whole egg or 2 egg whites
2 carbohydrate 2 tablespoons dried onion flakes
1 tablespoons chili powder
½ teaspoon ground cumin
1 garlic clove, minced or pressed (optional)
½ teaspoon finely ground sea salt or 1 tablespoon tamari
Fruit Salad
4 carbohydrate 3 cups cantaloupe cubes or balls
2 carbohydrate 2 kiwi fruit, peeled, quartered, and thinly sliced
3½ carbohydrate 1¾ cups seedless red grapes

Instructions

  1. Combine the slaw vegetables in a large mixing bowl. Rub and knead the salt into the vegetables with your hands until the cabbage starts to shrink, turns translucent around the edges, and releases water, about 5 minutes. Leave the slaw vegetables at room temperature for 1 hour or chill for several hours.
  2. Squeeze the slaw vegetables to release moisture and drain well in a fine mesh strainer. Place the vegetables in a medium bowl. In a small bowl, mix the yogurt, oil, mustard, chipotle, and garlic. Toss the dressing with the slaw vegetables and peanuts. Chill.
  3. Break the meat apart in a bowl and add the remaining burger ingredients. Toss with clean bare hands to mix evenly. Divide the mixture into 4 equal portions, then pat into ¾- to 1-inch-thick patties.
  4. Mist a 10- to 12-inch heavy-bottomed stainless steel or cast-iron skillet or grill pan with oil. Warm over medium-high heat for 3 to 4 minutes. Add the patties and cook 4 to 5 minutes per side, turning once, until the meat is a uniform color throughout.
  5. Mix the fruit salad ingredients together. Serve with the spicy slaw and fruit.

Zoned Bean and Meat Loaf with Cheesy Vegetables and Grape-Nut Mix

Rachel Albert-Matesz


Prep:20 minutes Yield:4 (4-block) servings
Cooking:60 to 75 minutes

A well-stocked kitchen will make it easy to assemble this hearty dinner. Rolled oats stand in for bread crumbs and the beans make a fiber-rich filler in this remake of the classic meat loaf.
Block Size Ingredients
Bean and Meat Loaf
2 protein 2 whole eggs or 4 egg whites
3 carbohydrate ¾ cup cooked kidney beans or other beans, drained
1 tablespoon dried, crumbled Italian herb blend
½ teaspoon ground black or red pepper
1 tablespoon tamari soy sauce (optional)
10 protein 15 ounces lean ground beef
2 carbohydrate 1/3 cups non-instant rolled oats, uncooked
2 carbohydrate 2 tablespoons dried onion flakes
¼ carbohydrate ½ cup minced yellow or red bell pepper
¼ carbohydrate ½ cup minced celery
¾ teaspoon garlic powder
2 carbohydrate 1 cup low-salt or no-salt tomato sauce, divided
Cheesy Vegetables
½ cup filtered water
1½ carbohydrate One 16-ounce bag Bird’s Eye frozen broccoli and cauliflower with carrots
1 tablespoon freeze dried chives or 3 tablespoons minced fresh chives
4 protein 4 ounces grated low-fat Muenster, Jack, or cheddar cheese
Dessert
5 carbohydrate 2½ cups seedless red or green grapes
16 fat 48 walnut halves

Instructions

  1. Preheat the oven to 350°F. Mist a 9 x 5-inch loaf pan with olive oil spray.
  2. Combine the eggs, beans, spices, and tamari in a food processor or blender. Cover and blend until smooth. Pour into a 2-quart mixing bowl. Add the ground beef, oats, onion, bell pepper, celery, garlic powder, and ½ cup of the tomato sauce. Mix with clean bare hands and press into the loaf pan. Top with the remaining ½ cup tomato sauce.
  3. Bake uncovered for 1 to 1¼ hours, or until the meatloaf is firm to the touch and pulls away from the sides of the pan, and an instant read thermometer registers 160°F.
  4. Bring the filtered water to boil in a 1½-quart saucepan. Add the vegetables, cover, return to a boil, reduce the heat, and simmer 8 to 10 minutes or until tender, stirring occasionally. Drain the vegetables and sprinkle with the chives and cheese. Cover for 2 to 3 minutes, then transfer to 4 serving plates.
  5. Cut the loaf into 8 slices. Place 2 slices on each of the 4 serving plates and serve immediately.
  6. Toss the grapes with the walnuts and serve for dessert.

Tex-Mex Bean and Meat Loaf with Salad and
Guacamole

Rachel Albert-Matesz


Prep:20 minutes Yield:4 (4-block) servings
Cooking:60 to 75 minutes

A well-stocked refrigerator, freezer, and pantry will make assembling this meal a breeze. If you prefer poultry, replace the ground meat with lean ground turkey, preferably breast meat.
Block Size Ingredients
Bean and Meat Loaf
2 protein 2 whole eggs or 4 egg whites
3 carbohydrate ¾ cup cooked kidney or black beans, drained
1 tablespoon chili powder blend
1 teaspoon ground cumin
¼ teaspoon ground red pepper (optional)
1 tablespoon tamari soy sauce (optional)
2 carbohydrate 1/3 cup non-instant rolled oats, uncooked
10 protein 15 ounces lean ground beef
2 carbohydrate 2 tablespoons dried onion flakes
2 carbohydrate ½ cup fresh or thawed frozen corn
½ carbohydrate 1 cup minced yellow or red bell pepper
2 carbohydrate 1 cup no-salt diced tomato with jalapeño, pureed and divided
Salad
2/3 carbohydrate 7 cups romaine lettuce
11/3 carbohydrate 11/3 cups shredded carrot
1 carbohydrate 2 cups thinly sliced celery
½ carbohydrate 2 cups peeled, thinly sliced cucumber
4 protein 4 ounces grated, low-fat cheddar or Monterey Jack cheese (1 cup)
Guacamole
16 fat 1 cup chopped avocado
1 carbohydrate Juice of 1 lime (about 1/3 cup)
1 teaspoon hot sauce, or to taste
Black pepper to taste

Instructions

  1. Preheat the oven to 350°F. Mist a 9 x 5-inch loaf pan with olive oil spray.
  2. Combine the eggs, beans, spices, and tamari in a food processor or blender. Cover, blend until smooth, and pour into a 2-quart mixing bowl. Add the oats, meat, onion, corn, bell pepper, and ½ cup of the tomato puree. Mix with clean bare hands and press into the pan. Top with the remaining ½ cup tomato sauce.
  3. Bake uncovered for 1 to 1¼ hours, or until the meat loaf is firm to the touch and pulls away from sides of pan and an instant-read thermometer registers 160°F for beef (180°F for turkey).
  4. Arrange the salad ingredients on 4 serving plates. In a small bowl, mash or beat the avocado, lime juice, hot sauce, and pepper until smooth. Spoon over the salads.
  5. Cut the meat loaf into 8 slices. Place 2 slices on each of the 4 serving plates and serve immediately.

Glorious Garlic and Onion Dip and Dressing

Rachel Albert-Matesz


Prep: 15 minutes  Yield: 3 heaping cups; 9 servings
(1/3 cup = 4 fat blocks)

This dressing is great on green and main-dish salads or as a dip for raw or steamed chilled veggies. Each serving contains only 1/3 of a protein block and 1/3 of a carb block, which you don’t have to count.


Block Size Ingredients
3 protein, 3 carbohydrate 1½ cups organic low-fat yogurt, such as Stonyfield Farms
37 fat 1 cup Nayonnaise (soy-based sandwich spread)
1 tablespoon minced fresh or 1 teaspoon dried chives
1 tablespoon minced fresh or 1 teaspoon dried parsley
1/3 teaspoon ground black pepper
¼ teaspoon finely ground sea salt, or to taste

Instructions

Combine all the ingredients in a bowl. Stir or whisk until blended, cover, and refrigerate. Use within 2 weeks.

Three-Onion Dip and Dressing

Rachel Albert-Matesz


Prep: 10 minutes  Yield: 3 heaping cups; 9 servings
(1/3 cup = 4 fat blocks)

Here’s a reduced-fat version of a popular dip that doubles as a salad dressing. Try it over tossed green salads and shredded cabbage salad (for coleslaw), or use it to dunk raw veggie sticks or steamed and chilled broccoli, cauliflower, green beans, or asparagus spears. Each serving contains only 1/3 of a protein block and 1/3 of a carb block, which you don’t have to count.


Block Size Ingredients
3 protein, 3 carbohydrate 1½ cups organic low-fat yogurt, such as Stonyfield Farms
37 fat 1 cup Nayonnaise (soy-based sandwich spread)
½ cup finely minced celery ribs or tops
2 tablespoons minced fresh or 2 teaspoons dried chives
2 tablespoons minced fresh onion
2 teaspoons onion powder
2 tablespoons minced fresh or 2 teaspoons dried parsley
¼ teaspoon ground white pepper
¼ teaspoon finely ground sea salt, or to taste

Instructions

Combine all ingredients in a bowl. Stir or whisk until blended, then cover and refrigerate. Use within 2 weeks.

Herb Garden Dip and Dressing

Rachel Albert-Matesz


Prep:15 minutes  Yield:3 heaping cups; 9 servings
(1/3 cup = 4 fat blocks)

Use this to top green or main-dish salads, or as a dip for raw or steamed, chilled veggies. Each serving contains only 1/3 of a protein block and 1/3 of a carb block, which you don’t have to count.


Block Size Ingredients
37 fat 1 cup Nayonnaise (soy-based sandwich spread)
1 tablespoon minced fresh or 1 teaspoon dried chives
1 tablespoon minced fresh or 1 teaspoon dried parsley
1 tablespoon minced fresh or 1 teaspoon dried tarragon
2 teaspoons minced fresh or 2/3 teaspoon dried basil
1 teaspoon minced fresh or 1/3 teaspoon dried oregano
3 protein, 3 carbohydrate 1½ cups organic low-fat yogurt, such as Stonyfield Farms
¼ cup minced scallions or sweet white onion
1/3 teaspoon ground white pepper
¼ teaspoon finely ground sea salt, or to taste

Instructions

If you’re using dried herbs, crumble them into a medium bowl. Add the rest of the ingredients and stir or whisk until blended. Cover and refrigerate. Use within 2 weeks.

Russian Yogurt Dip and Dressing

Rachel Albert-Matesz


Prep:15 minutes  Yield:2½ heaping cups; 5 servings
(½ cup = 4 fat blocks)

Here’s a terrific dip for raw or steamed chilled veggies, and chicken breast strips or fish. Try it as a dressing for green or main-dish salads.


Block Size Ingredients
2 protein, 2 carbohydrate 1 cup organic low-fat yogurt, such as Stonyfield Farm
20 fat ½ cup Nayonnaise (soy-based sandwich spread)
3 carbohydrate ¼ cup plus 2 tablespoons fruit-sweetened ketchup
2 tablespoons grated fresh or bottled horseradish
3 tablespoons minced fresh parsley
1½ teaspoon Worcestershire sauce (regular or vegetarian)
2 tablespoons grated onion
1/3 teaspoon ground black pepper
¼ teaspoon finely ground sea salt, or to taste

Instructions

Combine all the ingredients in a bowl. Stir or whisk until blended, then cover and refrigerate. Use within 2 weeks.

Yogurt Dill Dip and Dressing

Rachel Albert-Matesz


Prep:15 minutes  Yield:3 heaping cups; 9 servings
(1/3 cup = 4 fat blocks)

This makes a great dip for steamed and chilled broccoli and cauliflower, raw carrot and celery sticks, and grilled chicken breast strips. You can also serve it over green and main dish salads that include fish or chicken. Each serving contains only 1/3 of a protein block and 1/3 of a carb block, which you don’t have to count. If you love mustard, add some.


Block Size Ingredients
3 protein, 3 carbohydrate 1½ cups organic low-fat yogurt, such as Stonyfield Farms
37 fat 1 cup Nayonnaise (soy-based sandwich spread)
¼ cup minced fresh or 1 tablespoon dried dill
¼ cup minced celery
¼ teaspoon ground white or black pepper
1 teaspoon garlic powder (optional)
¼ cup drained capers or sea salt to taste (optional)

Instructions

Combine all the ingredients in a bowl. Stir or whisk until blended, then cover and refrigerate. Use within 2 weeks.

Yogurt Ranch Dip and Dressing

Rachel Albert-Matesz


Prep:15 minutes  Yield:2 heaping cups; 8 servings
(¼ cup = 4 fat blocks)

Use this to top green and main-dish salads or as a dip for raw or steamed chilled veggies. Each serving contains only 1/3 of a protein block and 1/3 of a carb block, which you don’t have to count.


Block Size Ingredients
1 protein, 1 carbohydrate 1 cup cultured buttermilk
1 carbohydrate Juice of 1 lime (2½ to 3 tablespoons)
37 fat 1 cup Nayonnaise (soy-based sandwich spread)
1½ tablespoons minced fresh or 1½ teaspoons dried chives
1½ tablespoons minced fresh or 1½ teaspoons dried parsley
2 tablespoons minced scallions (green onions)
1 medium garlic clove, pressed, or 1/3 teaspoon garlic powder, or to taste
¼ teaspoon ground white pepper
¼ teaspoon finely ground sea salt, or to taste

Instructions

Combine all the ingredients in a bowl. Stir or whisk until blended, then cover and refrigerate. Use within 2 weeks.

Yogurt Thousand Island Dip and Dressing

Rachel Albert-Matesz


Prep:15 minutes  Yield:3 heaping cups; 6 servings
(½ cup = 4 fat blocks)

Use this as a dip for raw or steamed chilled veggies and chicken breast strips or fish, or try it over tossed green or main-dish salads.


Block Size Ingredients
2 protein, 2 carbohydrate 1 cup organic low-fat yogurt, such as Stonyfield Farms
23 fat 2/3 cup Nayonnaise (soy-based sandwich spread)
3 carbohydrate ¼ cup plus 2 tablespoons fruit-sweetened ketchup
¼ cup Cascadian Farms natural dill relish
1 tablespoon minced fresh chives
2 tablespoons minced fresh parsley
¾ teaspoon dried basil, crumbled
1/3 teaspoon ground white or black pepper

Instructions

Combine all the ingredients in a bowl. Stir or whisk until blended, then cover and refrigerate. Use within 2 weeks.

Reduced-Fat Apricot-Mustard Dressing

Rachel Albert-Matesz


Prep:5 minutes Yield:2 cups; 8 servings
Cooking: 10 to 15 minutes (¼ cup = 4 fat blocks)

This sweet, creamy, and slightly spicy dressing makes a wonderful topping for tossed green salads that contain fresh fruit, chicken, turkey, seafood, or lean meat.


Block Size Ingredients
1 cup filtered water
8 carbohydrate ½ cup fruit-sweetened apricot jam
2 teaspoons garlic powder or 4 small garlic cloves, pressed
1 tablespoon Dijon mustard
¼ teaspoon finely ground sea salt
32 fat 3 tablespoons plus 12/3 teaspoons sesame oil
1 carbohydrate 4 teaspoons arrowroot starch
1 teaspoon apple fiber powder or ¼ teaspoon guar gum or xanthan gum (optional but desirable)
1/8 teaspoon ground black pepper
¼ cup brown rice vinegar or red wine vinegar

Instructions

  1. Combine and puree all the ingredients except the vinegar in a blender or food processor. Pour into a small saucepan and bring to a low boil over medium heat. Reduce the heat to medium low and simmer until clear, syrupy, and thick, stirring constantly, about 10 minutes. Whisk in the vinegar and pour into a glass jar.
  2. Cool the dressing at room temperature; it will thicken more as it cools. Cover and refrigerate. Use within 1 week.

Reduced-Fat Raspberry Dressing

Rachel Albert-Matesz


Prep:5 minutes Yield:2 cups; 8 servings
Cooking:10 to 15 minutes (¼ cup = 4 fat blocks)

Try this dressing over salads with mesclun, baby greens, or spring greens. If the salad contains fresh berries, orange or tangerine slices, sliced pears, pork loin, salmon, chicken, or duck breast, all the better!


Block Size Ingredients
1 cup filtered water
8 carbohydrate ½ cup fruit-sweetened raspberry jam
1 tablespoon Dijon mustard
¼ teaspoon finely ground sea salt
32 fat 3 tablespoons plus 12/3 teaspoons sesame oil
1 carbohydrate 4 teaspoons arrowroot starch
1 teaspoon apple fiber powder or ¼ teaspoon guar gum or xanthan gum
1/8 teaspoon ground white pepper
¼ cup brown rice vinegar or red wine vinegar

Instructions

  1. Combine and puree all the ingredients except the vinegar in a blender or food processor. Pour into a small saucepan and bring to a low boil over medium heat. Reduce the heat to medium low and simmer until clear, syrupy, and thick, stirring constantly, about 10 minutes. Whisk in the vinegar and pour into a glass jar.
  2. Cool the dressing at room temperature; it will thicken more as it cools. Cover and refrigerate. Use within 1 week.