Zone-Perfect Meals in Minutes

by Barry Sears

Overview

Two million people are already in the Zone, enjoying peak mental alertness, increased energy, and a reduced likelihood of chronic disease –– all while losing excess body fat. Want to get into the Zone but don't have the time? Now, in this all–new collection of easy and delicious recipes, Dr. Barry Sears, the bestselling author of The Zone and Mastering the Zone shows you how to prepare more than 150 Zone–Perfect recipes in minutes.

If you want to think better, perform better, look better, and live better, Zone–Perfect Meals in Minutes will get you there and keep you there.

Product Details

ISBN-13:	9780060392413
Publisher:	HarperCollins
Publication date:	11/05/1997
Series:	Zone
Pages:	272
Product dimensions:	6.00(w) x 9.00(h) x 0.79(d)

About the Author

Dr. Barry Sears is recognized as one of the world's leading medical researchers on the hormonal effects of food. He is the author of the number one New York Times bestseller The Zone as well as Mastering the Zone, Zone-Perfect Meals in Minutes, Zone Food Blocks, A Week in the Zone, The Age-Free Zone, The Top 100 Zone Foods, The Soy Zone, The Omega Rx Zone, Zone Meals in Seconds, and What to Eat in the Zone. His books have sold more than five million copies and have been translated into twenty-two languages in forty countries. He continues his research on the inflammatory process as the president of the nonprofit Inflammation Research Foundation in Marblehead, Massachusetts. The father of two grown daughters, he lives in Swampscott, Massachusetts, with his wife, Lynn.

Read an Excerpt

This chapter is probably the reason you bought this book. These Zone-Perfect meals were designed by Scott C. Lane, an exceptionally talented culinary expert who is also trained in the most advanced food technology. Each meal not only looks great and tastes delicious, but it is also designed to control insulin levels for the next four to six hours. This is the definition of a Zone-Perfect meal. Each meal has been crafted with the same kind of precision that pharmaceuticals use in manufacturing their drugs. Furthermore, these meals have been constructed so that you can reduce their cooking times by nearly 50 percent by substituting frozen vegetables in place of fresh vegetables. (Birds Eye frozen vegetables are a good commercial source since they often contain combinations of several Zone-favorable vegetables.) Each Zone-Perfect meal is designed to provide four blocks of protein, carbohydrate, and fat. This is the typical size for an American male, whereas the typical American female would require the slightly smaller meal using only three blocks. As I explained in Mastering the Zone, Zone meals are incredibly flexible. Each recipe is organized into Zone food blocks, so that with a quick turn to the Appendix, you can modify any Zone-Perfect meal. Think of this chapter not as 150 Zone-Perfect meals, but as literally thousands of Zone-Perfect meals.

Breakfast Texas-Style Omelette Servings: 1 Breakfast Entree (4 blocks)

Block Size: Ingredients:
2 Protein 3 ounces lean ground turkey
2 Protein 1/2 cup egg substitute

1 Carbohydrate 1/4 cup canned kidney beans, rinsed and diced*
1 Carbohydrate 1/2 cup salsa**
1 Carbohydrate 1 cup Zoned Country-Style Chicken Gravy(see page 149)
1/2 Carbohydrate 11/2 cups bean sprouts
1/2 Carbohydrate 3/4 cup red and green bell peppers

4 Fat 11/3 teaspoons olive oil

Spices:
1/4 teaspoon hot sauce
Method:
In a nonstick saute pan, add the oil, and heat over medium-high heat. In a medium bowl, blend the ground turkey, egg substitute, kidney beans, salsa, and hot sauce. Add egg mixture to heated pan. Let cook until set, then (flip) turn over egg mixture. While omelette is cooking, heat a second nonstick saute pan. In a small bowl, mix the chicken gravy, bean sprouts, and mixed peppers. Pour into second pan. Cook over medium heat, to blend flavors. When omelette is browned on both sides, place it on a serving dish and top it with the gravy.
*Note: When using canned beans, always rinse them before using.
**Note: Salsa comes with different levels of heat. Choose one that best fits your family's tastes.

Florentine Turkey Salad
Servings: 1 Lunch Entree (4 blocks)
Block Size: Ingredients:
4 Protein 6 ounces lean ground turkey

1/2 Carbohydrate 3 cups spinach, chopped*
1 Carbohydrate 1/2 cup Zoned French Dressing (see page 157)
11/2 Carbohydrate 3/4 cup salsa**
1/2 Carbohydrate 11/2 cups cabbage, shredded (or coleslaw mix)
1/2 Carbohydrate 1/2 cup onion, chopped

4 Fat 11/3 teaspoons olive oil

Spices:
1 tablespoon cider vinegar
1/8 teaspoon Worcestershire sauce
1/8 teaspoon celery salt
1/8 teaspoon chili powder
Method:
Heat oil in a medium nonstick saute pan. Add turkey, salsa, onion, vinegar, Worcestershire sauce, celery salt, and chili powder. When turkey is cooked, add
Zoned French Dressing. Saute 3 to 5 minutes. In a medium bowl combine spinach and cabbage. Top with turkey mixture and serve.
*Note: Fresh spinach needs to be cleaned very well, because of sand, so be sure to soak spinach in water to remove any sand or dirt before using.
**Note: We used a medium-heat salsa, but you can adjust the strength to your family's tastes.

Summer Vegetables with Garlic Stir-Fry
Servings: 1 Dinner Entree (4 blocks)
Block Size: Ingredients:
4 Protein 12 ounces extra-firm tofu, diced

1 Carbohydrate 11/4 cups tomato, chopped
1/2 Carbohydrate 1 cup celery, sliced
1 Carbohydrate 11/2 cups zucchini, large dice
1/2 Carbohydrate 1/2 cup scallion, 1-inch pieces
1 Carbohydrate 1/2 cup Zoned Italian Sauce (see page 150)

4 Fat 11/3 teaspoons olive oil, divided

Spices:
1/2 teaspoon parsley flakes
1/2 teaspoon Worcestershire sauce
1/8 teaspoon celery salt
1/8 teaspoon lemon herb seasoning
1/8 teaspoon dried oregano
1 tablespoon dry red wine
Dash ground thyme
1 tablespoon lemon-flavored water
1 tablespoon garlic, minced
Salt and pepper to taste

Method:
In a medium nonstick saute pan heat 2/3 teaspoon oil. Add Worcestershire sauce and celery salt. Stir in tofu and stir-fry until tofu is browned and crusted on all sides. In a second nonstick saute pan heat remaining oil and saute tomato, celery, zucchini, scallion, Zoned Italian Sauce, parsley, lemon herb seasoning, oregano, wine, thyme, water, garlic, and salt and pepper. Cook vegetables until they are tender. Place browned tofu in bottom of serving bowl and spoon vegetables on top.
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