6 - 12 September 2009

Egg Quesadillas Servings: 3 blocks Ingredients: 2 6 inch Corn tortillas 1/2 cup egg substitute or 4 white eggs Salt & pepper 2 slices tomato 2 slices of low-fat cheese 2 slices of onion (optional) 1/2 apple or orange Instructions: Heat the oven to 375°F (180°C). Prepare scrambled eggs in a small skillet. Put a tortilla in an nonstick oven tray. On the tortilla put 1/2 the scrambled egg. On top of that place tomatoes, cheese and onions if desired. Same procedure with the second tortilla. Bake for 5 minutes or until the cheese melts. Cut into 4 serving.

30 Aug - 5 Sep 09

Zonified Cheescake Servings: 4 blocks or 4 - 1 block servings Ingredients: 8 oz. diet cream soda 1 pkg unflavored gelatin 5 oz. Part Skim Ricotta ¼ cup 2% cottage cheese 1 fat free, sugar free Instant Jello pudding single dash cinnamon ½ tsp. vanilla extract Splenda to taste 4 tablespoons cool whip 1½ cups mixed berries Instructions: Heat soda to just boiling and dissolve gelatin. Combine dissolved gelatin, ricotta, cottage cheese, jello pudding, cinnamon, vanilla, splenda in blender and whip until well blended. Pour mixture into a bowl and refrigerate overnight. The mixture should set to a firm consistency. Before serving frost top with cool whip and add the mixed berries. Enjoy. Comments/ Notes: I enjoy this as a breakfast or lunch treat. Can also use different types of fruit or flavored gelatin, just be sure to use sugar free. Using flavored gelatin gives the cake a more gelatin like taste rather than a cheese cake taste, but it works just as good.

23 - 29 August 2009

Summer Chicken BBQ with Coleslaw and Grilled Vegetables Servings: 2 (4-block) servings Ingredients: Coleslaw: 5 tablespoons Kraft Free ranch dressing 1/2 teaspoon Dijon mustard 4 teaspoon Hellman's light mayonnaise 1 tablespoon cider vinegar 1/2 teaspoon kosher salt Half a 16-once bag dry coleslaw mix (1 Cup) Vegetables: 4 cups frozen cauliflower florets, thawed (1 Cup) 2 cups cherry tomatoes (1 Cup) 4 cups frozen broccoli florets, thawed (1 Cup) 2 tablespoon chopped jarred garlic, rinsed 1 teaspoon dried oregano 1 teaspoon dried basil 1/2 teaspoon kosher salt 1/4 teaspoon black pepper Chicken: 8 ounces boneless skinless fresh chicken breast 2 2/3 teaspoons extra-virgin olive oil Kosher salt and pepper to taste 2 tablespoons hickory-smoked barbecue sauce Instructions: 1. To make the coleslaw, in a large bowl, whisk the ranch dressing, Dijon mustard, mayonnaise, cider vinegar, and salt. Add the coleslaw mix, toss, and refrigerate until ready to serve. 2. Preheat the grill. 3. In a large bowl, mix the cauliflower, cherry tomatoes, broccoli, garlic, oregano, basil, salt, and pepper. Make a foil packet from heavy-duty aluminum foil. Put the vegetables in the foil packet, spray with olive oil cooking spray, toss, spray again, and seal. 4. Brush the chicken breasts with the olive oil and sprinkle with a little salt and pepper. 5. Place the vegetables packet and the chicken on the grill. Cook the chicken, turning occasionally, until done in the center, about 15 minutes. Brush the barbecue sauce on top of the chicken. Turn the vegetables packet after 5 minutes and grill until tender, about 5 minutes. 6. Serve the chicken with the coleslaw and vegetables on the side.

16 - 22 August 2009

Chicken, Grapefruit and Raisin Salad Servings: 6 Block Meal Ingredients: 6 oz grilled chicken 11 cups arugula 1 ruby grapefruit - sections 1 cup carrots 2 cups cherry tomatoes 2 Tbsp raisins 2 Tsp Zone Extra Virgin Olive Oil lettuce lemon juice salt Instructions: Coarsely chop the arugula. Peel and section grapefruit. Grate the carrots. Cut cherry tomatoes into halves and the chicken into strips. Soak raisins in cold water to soften. Mix all ingredients in a salad bowl and dress with an emulsion of olive oil, salt and lemon juice.

9 - 15 August 2009

CrossFit Breakfast Ingredients: 1- 6" Low Carb tortilla or Pita 1/4cup rinsed black beans 1/4 cup salsa 1/2 cup diced tomatoes 1/4 cup diced orange pieces 1/2 cup egg substitute, scrambled w/ olive oil spray 1 ounce canadian bacon, seared and diced 1 ounce grated cheese 2 Tbsp. diced avocado Cilantro to taste Instructions: Place low carb tortilla or pita on plate and sprinkle with 1/2 ounce grated cheese, microwave on high 20 seconds. Cover with blackbeans & salsa. Place scrambled eggs on top. Sprinkle canadian bacon & 1/2 ounce cheese on top of that. Microwave on high 20 seconds. Add tomatoes, oranges and avocado. Sprinkle cilantro to taste. Comments/ Notes: The Fat content is 1/2 as much as a regular 4 block zone meal. I have used this criteria for a leaning out period while doing crossfit workouts. I love this breakfast so much. Sometimes I eat this for lunch or dinner substituting the canadian bacon & eggs with 3 ounces of ground pork (cooked & drained) or 3 ounces of grilled chicken pieces.

2 - 8 August 2009
	Raspberry Smoothie Servings: 1 Block Snack Ingredients 1 cup raspberrys 1 scoop protein powder = 7g of protein 3 ice cubes 3 Tbsp. of 2% milk 1/3 Tsp. almond or olive oil Instruction: Mix in blender until welly mixed and there are no chunks. This smoothie is a replacement for ice cream! ENJOY!

26 Jul - 1 Aug 2009
	Salmon'd peppers Servings: 3 Block Meal Ingredients: 4.5 oz Smoked salmon ½ cup chickpeas 2 bell peppers (red & yellow) 1 Tsp olive oil 3 Tsp slivered almonds Instructions: Put the chickpeas, bell peppers and olive oil into a pan. Cook until the peppers are soft then add the smoked salmon and the almonds. Cook until the salmon is nice and warm.

19 - 25 July 2009

Lemon and Fennel Salad Servings: 6 Block Meal Ingredients: 7 oz. feta cheese (reduced fat)* 4 bulbs fennel 1½ cups pears 2 Tbsp. raisins (soaked) 2½ lemons 2 Tsp. Zone Extra Virgin Olive Oil 1¼ cups white wine 1 Tbsp. sesame seeds salt pepper Instructions: Slice the fennel. Cut the ends off of the lemons, and then cut them into thin slices. Put the olive oil into a saucepan, add the fennel and lemons and cook for about five minutes. Pour the white wine into the saucepan and reduce by half. Cover the fennel and lemons with water, adding salt, pepper and sesame seeds. Cook for about 20 minutes or until fennel is al dente, then turn off heat, add the pear cut into small cubes and let sit, covered, until cooled. Before serving, complete with the raisins softened in cold water and the feta cut into small cubes. * Substitute 1½ cups feta – reduced fat crumbled

12 - 18 July 2009

Breakfast To Go Servings: 4 - 3 block meals Ingredients: olive oil spray 2 - 3 lbs frozen vegetables such as stir fry, broccoli and green beans. 8 oz canadian bacon or turkey sausage 8 egg whites or 1 cup egg substitite ¼ cup 2% milk 1 Tbsp. capers (optional) Dried spices such as chives, parsley, rosemary, thyme, etc. Sprinkle of grated cheese (optional) Instructions: Spray medium skillet with olive oil spray. Place frozen veggies in skillet, add ¼ c water, cover. Cook over medium heat for 5 to 8 minutes. Remove from heat and throughly drain. Divide veggies into four containers with tight lids. Cook Canadian bacon or sausage over meium heat. Break eggs int bowl, add ¼ cup 2% milk. Add spices, capers and mix. Pour into clean skillet sprayed with olive oil spray, cover. Cook over medium heat until set on sides. Carefully turn over and allow eggs to finish cooking. Divide into 4 servings and place on top of veggies. Garnish with a sprinkle of cheese. Cover tightly and place in refrigerator. Raise lid on one side and microwave 60 seconds as needed.

5 - 11 July 2009

Custom Fruit Smoothie Servings: 2 blocks Ingredients: 1 cup of frozen mixed berries ½ cup flavored water (orange etc w/ zero carbs) ½ cup 2% plain yogurt 1 scoop protein powder (7 grams) ice Instructions: 1. Put fruit in the blender 2. Add your flavored water 3. Add yogurt and protein powder 4. Add ice until thick enough the way you like it 5. Blend until smooth Notes/Comments: You may use as many kinds of flavored water as you like, but make sure it is not to much or else your blender will not be able to hold enough ice to even it out. Make sure you use enough ice or your smoothie will be slush.

28 June - 4 July 2009

Quick Guacamole Boca Burger Lunch Servings: 3 Block Meal Ingredients: 1 Soy Boca burger (original) 1 Tbsp. Freshly prepared guacamole* ¼ cup 2% cottage cheese 1 cup chopped seedless grapes 3 almonds Instructions: Cook Boca burger in micromaved, as per package directions. Spread 1 Tbsp. of guacamole on top. Serve cottage cheese with grapes on the side. Almonads either crushed on top or eaten separately. *Freshly prepared guacamole: 1 ripe avacado, smashed Light sprinkle of garlic salt, pepper, and dash of lemon juice. Mix together. Can be stored in refrigerator in tightly sealed container for 2 days max.

21 - 27 June 2009

Strawberry Feta Salad Servings: 2 Blocks Meal Ingredients: 1 cup ripe strawberries, capped & halved 2 Tbsp. good quality balsamic vinegar ½ cup reduced fat feta cheese, crumbled 4 cups baby spinach, washed & dried 1/3 cup Mandarin oranges (rinsed/drained) 6 almonds Instructions: Place strawberries in a bowl & drizzle with the balsamic vinegar. Allow to marinate for 10 minutes. In a 325 degree oven, roast the almonds in a single layer on a small pan. Remove from the oven after 7 minutes and cool. Chop roasted almonds coarsely. Assemble salad by placing greens in plate and topping with feta cheese. Add strawberries, vinegar, Mandarin oranges and chopped almonds.

14 - 20 June 2009

Zoned Blueberry Oat Muffins Servings: 16 blocks total Ingredients: 1 1/3 cups oat flour 4 - 1 oz. scoops vanilla whey protein (84g of protein) 1 tablespoon nonaluminum baking powder 4 whole eggs or 8 egg whites 5 1/3 teaspoons unrefined canola oil 2/3 cup unsweetened applesauce 1 Tsp maple extract 3 cups fresh or 4 cups frozen blueberries Instructions: Preheat oven to 350 degrees. In a blender, combine the blueberries, eggs, oil, applesauce, maple extract, and whey protein. Blend to a smoothie-like consistency (to puree the blueberries and to evenly mix the protein powder so it doesn't get all lumpy). Add the oat flour, baking powder, and mix until just combined. Pour into muffin tins that have been sprayed with non-stick cooking spray and cook for 15 minutes or until a toothpick inserted in the center comes out clean. Muffins will be very moist (due to the extra moisture from the blueberries) and will need to be refridgerated to keep from spoiling. Comments / Notes: Alternatively, you can omit the oil and add 5 1/3 tablespoons of slivered almonds. Add them with the oat flour and baking powder and stir into the mix.

7 - 13 June 2009

Hamburger Wraps Servings: 2 patties - Each wrap is 4 blocks Ingredients: 4.5 oz. ground turkey 4.5 oz low fat sirloin 1 red bell pepper, chopped/divided 1 yellow onion, chopped/divided Mushrooms, chopped/optional 2 slices 2% chesse 1 cup spinach, chopped 2 wheat tortillas (aprox 35g C) low fat ranch dressing Instructions: Mix ground turkey and ground sirloin together. Add ½ of the onion and bell pepper. Divide the mixture and form into 2 patties. BBQ the patties until cooked. In a pan add a little olive oil and saute the remaining bell pepper, onion (mushrooms are also good). Take the two tortillas and heat on the stove add cheese slice, onion, bell pepper mixture and the burger (chop the burger into ¼ in pieces). Add ½ cup of spinach to each wrap and a little dressing.

31 May - 6 June 2009

Shrimp Salad with Fruit Servings: 2 - 4 block Meals Ingredients: For the shellfish 12 oz small shrimp 1 cup celery 1/3 cup carrots ½ cup onions peel of 1 lemon ½ cup white wine parsley 2-3 sprigs For the fruit mixture 2 cups cubed pineapple (rinsed/drained) 3 medium kiwis 1 cup strawberries 2 Tbsp. + 2 Tsp. Zone Extra Virgin Olive Oil Spring Green Mixture (1 bag) juice of 1 lemon salt pepper Instructions: Finely chop the carrot, celery and onion and bring to a boil in 2½ cups of water. Add the wine, then the lemon peel cut into strips and the parsley. When the broth is ready, add the shellfish to the pot and cook for 4 minutes. Cut the fruit into small pieces, add to the Spring Green Mixture and dress with a vinaigrette made from the lemon juice, salt, pepper and oil. Distribute the fruit and salad mixture in plates and carefully arrange the shellfish on top.

24 - 30 May 2009

Eggplanty Breakfast Servings: 3 block meal Ingredients: ¾ cup eggplant 1 cup yellow sqaush 1 bell pepper (any color) 6 egg whites 1½ Tbsp. olive oil Salt & pepper your choice of spices to flavor (dill, oregano) 1 block of fresh berries Instructions: Heat up oil in large pan. Chop veggies to small cubes and slivers. Sauté vegetables until they are soft. Then pour egg whites over vegetables and cover pan (this allows for the moisture to cook the eggs faster and fluffier). Allow the eggs to cook most of the way through, then flip one side over for a finished omelet. Have berries to balance meal.

17 - 23 May 2009

Zone Coffee Mocha Servings: 3 block snack Ingredients: 1 packet Chocolate Zone Shake 8 ounces 2 percent milk 1 teaspoon instant decaffeinated espresso coffee 1/4 cup hot water Instructions: Prepare shake according to package. (Mix 1 packet with 8 ounces 2 percent milk and blend. Add 1 teaspoon of espresso to 1/4 cup hot water) Serving Options: 1) Add 1/4 cup espresso to entire contents of shake. You’ve just created a mocha shake. 2) For café mocha consume 1/2 of the shake. Place remaining shake (4 ounces) into coffee mug and add 1/4 cup of espresso. If you prefer your mocha less thick, add 1 heaping teaspoon of decaffeinated espresso into 1/2 or 3/4 cup of hot water. 3) For a thick foamy top like they serve at Starbucks, heat a little milk (1/4 cup) and use a hand-held frother. Oh so chic…and remember the cinnamon.

10 - 16 May 2009

Baked Talapia w/ vegetables Servings: 3 Block Meal Ingredients: 4.5oz. talapia 1 summer squash, sliced 1 zucchini squash, sliced 1 tomato, sliced 1 red onion, sliced kosher salt to taste fresh herbs to your liking Olive oil spray Dessert- ½ cup sliced fresh strawberries over 1 slice whole wheat bread (toasted) non fat whip cream topping Instructions: Place fish in bake ware with sliced squash tomatoes and onoins. Sprinkle salt (i use kosher salt a little goes along way). Spray with olive oil. Add fresh herbs. Bake in 350° oven for about 30 to 35 minutes or until fish flakes.

3 - 9 May 2009

Salami Sandwich Servings: 4 block meal Ingredients: 4.5 oz chicken salami low carb wrap lemon onion rings lettuce tomato slices low fat cheese 1½ cups mixed berries w/ dollop of whipped cream for dessert Instructions: Warm wrap in microwave or on a hot skillet. Spread chicken salami slices on the wrap with lettuce, onion rings and tomato slices. Squeeze some lemon juice over it for a tangy taste. Have berries for dessert.

26 April - 2 May 2009

Mama Zand's Old Fashioned Waffles Servings: Each waffle is equal to 1.5 blocks Ingredients: 2 cups oat flour 1 tbsp. baking powder ½ tsp. baking soda 1 tsp. stevia 1 tsp. salt 1½ cups non-fat plain greek yogurt ¾ cups egg beaters 1 tbap. canola oil 3 egg whites Instructions: Using an electric mixer, combine first eight ingredients and mix until combined. Beat egg whites until stiff and fold into batter. Use ½ cup of batter for each waffle, and cook according to waffle iron instructions. Leftovers can be frozen and re-heated in waffle iron (preferred), toaster or oven. Notes/Comments: Eat these with sugar-free syrup or fruit for breakfast. They may also be enjoyed topped with savoury foods...just omit the stevia.

19 - 25 April 2009

Pear and Chocolate Mousse Servings: 4 blocks or 2 - two block snacks Ingredients: 4 scoops Zone Protein Powder™ 1½ pears – core/chopped 2 teaspoons fructose 2 teaspoons almond oil 1 teaspoon unsweetened cocoa powder ½ teaspoon ground cinnamon 3 ice cubes 1 teaspoon chopped walnuts Instructions: Place all ingredients except for fructose, walnuts, and ice cubes in a blender. Blend well until mixture is even and add fructose and ice cubes, one at a time. Refrigerate for a few hours before serving. Garnish with walnuts.

12 - 18 April 2009

Papered Fish Servings: 3 block meal Ingredients: 4 ½ oz. fish 1 sweet pepper (red) ¾ cup onion, chopped 5 mushrooms, sliced 3 olives 2/3 teaspoon extra virgin olive oil Nopal cactus to taste* Mustard Salt and pepper Aluminum foil Instructions: Preheat oven to 425°. Cut a 12-inch piece of aluminum foil. Slice the vegetables and the olives and place them on the foil as a bed. Brush mustard on both sides of the fish, salt and pepper and then cover the fish with more vegetables and olive oil. Tightly fold foil and place in 425 degree oven for about 15 minutes or until fish flakes. Add two additional blocks of carbohydrates.

5 - 11 April 2009
	Greek Turkey Salad Servings: 4 block meal Ingredients: 1 1/2 medium cucumbers - chopped 6 black olives 1/2 cup celery chopped 1/4 cup red onion chopped 3/4 cup chick peas 3oz. grilled turkey breast light balsamic vinagrette dressing 1oz. feta cheese Instructions: Combine all veggies - toss with dressing - add turkey and feta - enjoy

29 Mar - 4 Apr 2009
	Cheese Pancakes Servings: 4 pancakes = 4 blocks Makes 8 pancakes total. Ingredients: ¼ cup flour 1 cup 2% cottage cheese 1 cup egg substitute 2 Tsp. canola oil 2 cups mixed berries - divided Instructions: Mix up and pour onto griddle to cook. Top each serving with 1 cup of mixed berries. May be sweetened with 1 tablespoon agave syrup.

22 - 28 March 2009

Strawberry Drink Servings: 1 block meal Ingredients: 6 large frozen strawberries ½ to 1 cup sugarfree strawberry jello, you may use either just made warm or jello that is set ¼ cup of 2% cottage cheese ½ cup water, add more for a milder taste, or using warm jello, I put in a couple of ice cubes Instructions: Combine ingredients in a blender and blend until smooth. Notes: You may adjust ingredients to suit your taste.

15 - 21 March 2009

Chicken Fajitas Servings: 4 blocks Ingredients: 4 ounces boneless chicken breast 2 tablespoons salsa 2 tablespoons bottled lime juice Salt to taste Freshly ground black pepper to taste 1/4 cup water or more 1/3 green pepper, cut into quarters, seeds and membrane removed 1/3 red pepper, cut into quarters, seeds and membrane removed 1/3 yellow onion, sliced into 1/4-inch-wide rings, and microwaved on high for 2 minutes, stirring after 1 minute 1 fajita-size (8-inch) tortilla 1/2 cup chopped tomato 4 tablespoons guacamole 1/2 cup strawberries Instructions: Slice chicken breasts crosswise into 1/2-inch strips. Place in a glass dish with salsa, lime juice, salt, and pepper and enough water to cover. Cover with plastic wrap and refrigerate overnight. Into a large skillet, over high heat, pour in the liquid from the chicken and cook to reduce by half. Add the chicken strips and using a wide wooden spatula, toss frequently. When chicken turns opaque but is not yet thoroughly cooked, add the peppers and onion. Continue cooking and tossing the mixture. Cook until the liquid has evaporated and it begins to sizzle. Give one more toss and remove from heat. Serve with tortilla and condiments. Serve strawberries for dessert.

8 - 14 March 2009

Chicken Tepanyaki Servings: 3 Block Meal Ingredients: 1 Tsp. Extra Virgin Olive Oil, 3 oz. chicken breast, 1 sweet pepper (red or green), ¾ cup onion, 7 mushrooms, and soy sauce/salt to taste. Instructions: Cut the chicken in small squares and slice the vegetables. Place oil in the pan and cook chicken, vegetables and soy sauce and salt to taste on high heat for 10 minutes, stirring constantly. Add two additional blocks of carbohydrates.

1 - 7 March 2009

Baked Oatmeal Servings: Four-3 Block meals Ingredients: 3 cups rolled oats 2 tsp. sugar 2 tsp. baking powder ½ tsp. cinnamon ½ tsp. sea salt ½ cup applesauce 1 tsp. vanilla 2 cups egg substitute 1 cup milk 4 scoops Dr. Sears Protein Powder (28g) ½ cup blueberries or 1 cup strawberries - diced Instructions: Preheat oven to 350 degrees. Mix the dry ingredients in one bowl except fruit. Add milk, fold in strawberries or blueberries. Lightly spray a 9x9 pan with nonstick cooking spray. Place mixture into pan. Bake around 30 minutes. I test the center with a toothpick. Serve as-is, or in a bowl with milk.

22 - 28 February 2009
	Peanutty Yogurt Servings: 2 Blocks Ingredients: 1 cup of 2% plain yogurt 1 Tbsp. peanut butter Instructions: Blend the two together unitl smooth and creamy, and enjoy!

15 - 21 February 2009

Oven-Wrapped Codfish Servings: 3 Block Meal Ingredients: Tin foil 4 1/2-ounce codfish fillet Vegetable Spray Onion to taste, chopped Freshly ground pepper to taste Squirt of lemon juice Sprinkling of Parmesan cheese 1 apple Tossed salad: Bed of lettuce ½ cup chopped green pepper 1 cup sliced cucumber 1 tomato, in chunks 1 teaspoon olive oil and vinegar to taste Instructions: Preheat the oven to 425 F. Tear off a good-sized piece of foil. Spray the center lightly with vegetable spray. Put the fish in the center of the foil and top with onion, pepper, lemon juice and cheese. Fold foil over the fish, leaving space around the fish. Carefully turn up and seal the sides and the middle so that the juices don’t leak out. Bake for 18 minutes. When done, open the foil carefully to prevent steam burns. Mix lettuce, green pepper, cucumber and tomato for tossed salad. Toss with dressing. Serve apple for dessert.

8 - 14 February 2009

Indian Curried Turkey and Yogurt Salad with Lentils Servings: 8 blocks Ingredients: 6 ounces cooked turkey cut in strips 2 cups cooked lentils 1 cup Dannon non-fat plain yogurt 2 cups cherry tomatoes, cut in half 1/3 cup Delmonte lite apricots, drained and cut in half 2-3 scallions, chopped 2 tablespoons curry powder Lettuce leaves 2 ounces crushed cashews Instructions: In a large mixing bowl, add yogurt, curry powder and ½ teaspoon kosher or sea salt. Mix well. Add turkey, lentils, cherry tomatoes and apricots. Toss and serve on some lettuce leaves. Garnish with crushed cashews.

1 - 7 February 2009

Toasted Western Omelet Servings: 4 Block Meal Ingredients: ½ cup egg substitute - beaten 1 Tbsp. olive oil 1 oz. Canadian bacon - diced ½ cup green pepper – chopped ½ onion – chopped Salt & pepper 1 oz. cheese – shredded 1 slice whole wheat bread – toasted Piece of fruit - orange, grapefruit, pear, bowl of mixed berries Instructions: Heat a non-stick over medium heat. Add olive oil, Canadian bacon, pepper and onion. Saute until soft and slightly browned. Beat egg substitute add salt & pepper and cook until eggs are set. Top with cheese. Fold omelet over. To balance serve w/ toast and fruit

25 - 31 January 2009

Pumpkin Muffins Servings: 18 - 1 block muffins Ingredients: ½ cup Egg White 2 medium eggs 3 Tbsp. almond or pumpkin seed oil 1 - 15 oz. can canned pumpkin (not pumpkin pie mix) 1 Tbsp. of Baking Powder ½ cup oat flour 1/8 Tsp. salt 14 - 1 oz. scoops of vanilla protein powder (98g of protein) 1 Tbsp. pumpkin pie spice 4 Tbsp liquid fructose ¼ cup whole wheat flour Instructions: Preheat oven at 375 degrees. Combine the wet and dry ingredients until lightly mixed. Pour into muffin tins and bake for 15 minutes. Makes 18 1-block muffins. Notes: Best when not overmixed or overcooked!

18 - 24 January 2009

End Your Cravings For Pasta Servings: 3 block meal Ingredients: 6 oz. Imitation crab 3 red tomatoes medium (chopped) ½ red onion (chopped) 1tsp garlic (minced) 1½ cups broccoli flowerets (steamed/chopped) 1 tsp. of olive oil Salt and pepper Instructions: Sauté tomato, onions, garlic and broccoli In a non-stick pan with olive oil. Add salt and pepper. Separate imitation crab into threads and put them in pan when vegetables have made a kind of sauce. Serve in a bowl.

11 - 17 January 2009
	Tuna and Apple Salad Servings: 3 Block Meal Ingredients: 1 3 oz can white albacore tuna, drained 1 apple chopped, unpeeled 1 stalk of celery, chopped 1 tsp mayo 1 - 2 tsp apple cider vinegar Instructions: Mix all of the above together for a great and satisfying lunch. Notes: You can add other things like grapes or almonds, whatever you like.

4 - 10 January 2009

Tortilla Espanola Servings: Three block meal 3 Block Meal Ingredients: 6 egg whites 1 sweet pepper (green), sliced 1 zucchini, chopped ¼ cup onion, chopped ¼ cup of nonfat milk 1 teaspoon extra virgin olive oil, Salt and pepper, to taste Instructions: Blend the egg whites with the milk, salt and pepper. Heat omelet pan over medium heat. Add olive oil and sauté vegetables. When soft, add eggs. Leave it for 3 minutes covered and then turn it for other 3 minutes. Add 2 additional blocks of carbohydrate.

29 Dec 08 - 3 Jan 09

Turkey with Balsamic Vinegar Servings: 4 Block Meal Ingredients: 4 ounces turkey ½ cup cherry tomatoes (halved) 1 cup radishes (sliced) 1 cup fennel (thin slices) ½ cup carrots (cut into sticks) 1 cup bell peppers (strips) 3 apricots (halved) ½ cup balsamic vinegar ¼ cup vegetable broth fresh rosemary 1¼ teaspoon Zone Extra Virgin Olive Oil lemon juice fresh sage leaves salt Instructions: In a nonstick frying pan, heat a bit of vegetable broth. Add sage and rosemary and let cook for a few minutes. Add turkey with a bit of salt. Cook until meat is browned. Remove turkey from pan, keep warm and discard sage and rosemary. In the same pan add balsamic vinegar to the remaining juices, cooking over high heat and stirring well. Return turkey to pan, finish cooking and serve with the sauce from the pan. Cut tomatoes in half, radishes into rounds, and fennel into thin slices, bell peppers into thin strips and the carrots into small sticks. Mix all and dress with oil, lemon juice and a bit of salt. Complete the balance with the apricots.

21 - 27 December 2008

Eggplant Parmesan with Grilled Peaches Servings: Two - 4 block meals Ingredients: 8 oz low fat skim mozzarella, shredded 3 cups eggplant (peeled/sliced) 2 cups tomato sauce Zone Extra Virgin Olive Oil 2 peaches 1 teaspoon oregano ½ teaspoon basil 2 Tbsp. chives, minced juice of 1 lime salt pepper Instructions: Brush sliced eggplant lightly with olive oil and roast them on a hot grill, season with salt & pepper. In the bottom of a glass baking dish, place 1 cup tomato sauce, eggplant and ½ of the mozzarella. Top with the remaining 1 cup tomato sauce, herbs, and then rest of mozzarella. Bake at 350°F for about 30 minutes. Cut the peaches in half, then into thin slices and lightly grill on both sides. Transfer to a plate and sprinkle with lime juice. Leave in refrigerator to marinate for 1 hour. Garnish with fresh basil and chives.

14 - 20 December 2008

Pork Fillet with Pears and Raisins in Port Servings: Six block meal Ingredients: 6 oz. pork fillet, 2 - 3 oz. medallions 1½ pears, peel/thin slice 2 Tbsp. raisins 2 Tsp. almonds, slivered ½ cup port wine 1 cup white wine divided salt pepper Instructions: In a small pot mix ½ cup of the white wine with the port and raisins and bring to a boil. Add the pears and heat for 2 minutes then remove the pears, using a slotted spoon. Let this liquid reduce to ¼ cup, remove from heat. Season medallions with salt and pepper. Heat a nonstick pan and cook the fillet for a few minutes until it is well browned. Add a tablespoon of the reserved liquid from the pears and add the remaining ½ cup white wine and let evaporate to a thin sauce. Serve meat with the port wine sauce and the raisins. Garnish with almonds.

7 - 13 December 2008

Pear and Chocolate Mousse Servings: Four blocks or two-2 block snacks Ingredients: 4 scoops Zone Protein Powder™ 1½ pears – core/chopped 2 teaspoons fructose 2 teaspoons almond oil 1 teaspoon unsweetened cocoa powder ½ teaspoon ground cinnamon 3 ice cubes 1 teaspoon chopped walnuts Instructions: Place all ingredients except for fructose, walnuts, and ice cubes in a blender. Blend well until mixture is even and add fructose and ice cubes, one at a time. Refrigerate for a few hours before serving. Garnish with walnuts.

30 Nov - 6 Dec 2008

Spanish Omelette Servings: Three blocks Ingredients: ½ cup of onions - chopped 1 medium green pepper - chopped 2 roma tomatoes - chopped 1 oz. candian bacon 1 ½ Tbsp. olive oil salt and pepper 1 oz. cheese ½ cup egg substitute 1 cup of strawberries 1 slice low carb whole wheat toast Instructions: Heat a non-stick over medium heat. Add olive oil, pepper, onion, tomatoes and Canadian bacon. Saute until soft and slightly browned. Beat eggs add salt & pepper and cook until eggs are set. Top with cheese. Fold omelet over. Serve w/ slice of toast and balance w/ strawberries.

23 - 29 November 2008
	Waldorf Salad Servings: 1 block Ingredients: 1 cup celery, sliced 1/4 apple, diced 1/2 teaspoon light mayonnaise 3 peanuts, chopped 1/4 cup cottage cheese Instructions: Combine.

16 - 22 November 2008

Stuffed Peppers Servings: Four 4 block meals Ingredients: 4 bell peppers 2 cups chopped tomato 1 cup chopped onion 1 cup black beans 2 tbs (dry) barley 1 cup corn 1.5 lb lean ground beef (<10%) cayenne pepper and curry powder (or other spices, to preference) 1 tbs olive oil 1 tbs sour cream Instructions: Preheat oven to 450º F. Slice the top off each pepper and remove seeds and membranes. Place cut-side down in a microwave-safe dish. Microwave on high 2–3 minutes, or until crisp-tender. Allow to cool. Place 1/4 cup water in a small sauce pan. Bring to boil and add barley. Cover and simmer till liquid is absorbed. Remove from heat. In a large skillet, saute chopped onions in olive oil until translucent. Add ground beef and brown. Add tomato, beans, corn and barley to beef and onions. Heat through. Add spices to your taste. Divide beef mixture evenly among four pepper bowls. Bake 15-20 minutes at 450. Serve with sour cream. **Each pepper is a four block meal

9 - 15 November 2008
	Shrimp Cucumber Salad Servings: One 3 block meal Ingredients: 4½ ounces shrimp - cooked, 1 cucumber sliced,  ½ cup picco de gallo (fresh salsa),  1 Tbsp. light mayonaise,  5 whole grain tortilla chips Instructions: Cut up cucumber (leave skin on). Cook shrimp. Mix cucumber, shrimp, salsa, and mayonaise together in large bowl. Serve chips on the side.

2 - 8 November 2008
	Blueberry Yogurt Breakfast Servings: One 3 block meal Ingredients: ½ cup fresh blueberries, rinsed and drained 1 tablespoon slivered almonds 1 cup plain low-fat yogurt 1 ounce lean Canadian bacon (substitute 3 turkey bacon strips or 2 soy sausage links) Instructions: Stir fruit and nuts into yogurt. Prepare bacon or soy links following package directions. Serve on the side.

26 Oct - 1 Nov 08

Salmon and Spinach with Balsamic Sauce Servings: 4 Blocks Ingredients: ¼ cup balsamic vinegar 1 tbsp honey 5 cups spinach salt to taste 6oz. salmon fillet 2 tsp olive oil ground pepper to taste Instructions: 1) Pour the balsamic vinegar and honey into a small saucepan then bring to a boil. Cook over medium heat until the volume is reduced by half and a syrupy consistency is obtained, 5-7 min. Set aside. 2) Prepare the spinach. Wash and drain rapidly then transfer to a saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 3-4 min until the leaves wilt. Avoid overcooking otherwise the spinach will become brownish. Transfer the spinach to a colander, press to remove excess water, then set aside. 3) Lightly oil salmon on both sides. Heat a grooved, thick-bottom frying pan or a nonstick pan. When hot, add the fish, skin side down, and cook until the edges become opaque and lighter coloured, about 5 min. Turn and cook an additional 3 min. Peel off the skin then season with salt and pepper. Check with a fork to see if it is cooked through. 4) Transfer the spinach to the warmed serving plates, place the fish on top, then drizzle with the balsamic syrup. Serve. 5) Have a piece of fruit or 1 cup mixed berries for dessert.

19 - 25 October 2008

Ricotta Candita Servings: Four 1-block desserts Ingredients: 1/2 cup skim milk ricotta cheese 1 cup non-fat plain yogurt 2 teaspoons fructose 1 cup fresh raspberries 4 teaspoons toasted chopped almonds 2 tablespoons dark rum 2 tablespoons decaffeinated espresso or dark roast brewed coffee Instructions: In a mixing bowl, blend the ricotta and yogurt until smooth. Add the fructose, dark rum, and espresso. Blend well. Divide into 4 elegant bowls or wine glasses and top with fresh raspberries and toasted almonds.

12 - 18 October 2008

Saffron Cod & Apple Crisp Servings: Two 4 block meals Ingredients: For the cod 12 ounces cod 1½ cups onion, sliced thin 1 clove garlic, crushed 2 teaspoons Zone Extra Virgin Olive Oil 1½ cups green beans ½ teaspoon saffron threads ½ cup white wine 1 bunch arugula 1 tablespoon chives, chopped salt & pepper For the apple crisp 2 apples juice of ½ lemon 1 teaspoon ground cinnamon 2 teaspoons pine nuts 2 tablespoons raisins sesame seeds Instructions: Lightly sauté onion and garlic in a skillet with the oil. Cut cod into 2 fillets, place in the skillet, add salt and pepper and cook until lightly browned on both sides. Clean green beans, chop and add to skillet. Add wine and saffron and cover, cooking over medium heat for about 8 minutes. Uncover, remove cod. Add the cleaned and chopped arugula to the skillet, mixing it into the rest of the sauce. Pour all over the cod fillets. Garnish with chives. Apple Crisp Wash, peel and grate the apples. Add the lemon juice and cinnamon. Add the pine nuts, raisins, and sesame seeds and mix. Transfer mixture to a baking pan and bake at 350°F for 15 minutes. Serve as a dessert at the end of the meal.

5 - 11 October 2008

Strawberry Soup Servings: One four-block meal Ingredients: 2 cups fresh or frozen strawberries 2 scoops Zone Protein Powder (14g) ¼ cup 2 percent milk 1 cup plain low-fat yogurt 1 teaspoon Agave nectar ¼ teaspoon vanilla Cinnamon, pinch 1 1/3 teaspoons almond oil Mint and strawberry for garnish Instructions: In a food processor add strawberries, pulse to chop finely. In a bowl combine protein powder with milk; blend. Add yogurt, Agave, vanilla, cinnamon, and almond oil. Add yogurt mixture to strawberries and pulse until smooth or until desired consistency. To serve garnish with mint and strawberry.

28 Sep - 4 Oct 2008

Kickin' Chinese Cashew Chicken Servings: One 4 block meal Ingredients: 4 oz Boneless, skinless chicken breast, chunked 1 Handful of raw, unsalted Cashew nuts 1 tsp Canola oil 1/3 cup Chopped white onion 1/3 cup Chopped red/orange bell pepper 1/3 cup Chopped green bell pepper 1 clove Minced Garlic 1 tbsp Sirracha hot chili sauce 1 tsp ABC Kecap Manis (sweet soy sauce) 1 dash Teriyaki sauce 1 dash Ground ginger Instructions: Coat pan with Canola oil over med/high heat. Add raw cashews, let soften about 5 min. Add chopped onion and peppers, stirring to keep from burning or caramelizing. Drizzle Sirracha, Kecap, and teriyaki sauce over veggies and cashews. Add bite-sized chicken pieces to mix, combine to cover with sauce. Cook chicken thoroughly, then add ground ginger and minced garlic. Stir additional 30 secs, remove from heat and serve.

21 - 27 September 2008

Newbie Broccoli Salad Servings: 2 - Four block meals Ingredients: 4 cups fresh broccoli 2 tbsp. raisins 3oz. lean Canadian bacon 3oz. Cabot 75% reduced fat cheddar cheese 3 1/2 tsp. chopped walnuts 1/2 c. chopped onion 2 apples - cored & chopped dressing: 1/2 c. lowfat cottage cheese 1 tbsp. apple cider vinegar 2 tsp. fructose powder Instructions: Toast the walnuts at 350°F until lightly browned. In the meantime, cook the Canadian bacon in a skillet until browned and slightly crisp. In a food processor blend the cottage cheese until smooth, add the vinegar and fructose. Chop the bacon and shred the cheese. Combine all the ingredients in a bowl and add the dressing, stirring gently to combine. Chill in the refrigerator for several hours before serving. Notes: Divide mixture in half. Each serving equals a 4 block meal.

14 - 20 September 2008

Perfect Pancakes Servings: 5 Block Meal Ingredients: In a blender or food processor mix the following until blended: 1 egg plus 4 whites 1/2 cup of lowfat cottage cheese 1/2 cup steel cut oats, dry 2 1/2 teaspoons Trader Joes Cashew/Macademia nut butter (Sub different kinds of nut butter if desired) 1/2 teaspoon of cinnamon Top with: 3 tablespoon of Cary's sugar free syrup (optional) spray butter (optional) Instructions: Cook in fry pan with butter flavored non-stick cooking spray until done, approx 3 mins per side on med heat. Cover with syrup and spray butter. Man these hit the spot, enjoy. Scale as necessary.

7 - 13 September 2008

Steak & Onions Servings: One 4 block meal Ingredients: 4 oz. steak 2 cups of broccoli 2/3 cup of onions, sliced small 1 apple, chopped 1 and 1/3 tsp of olive oil Instructions: Marinate and season steak as desired; broil in oven, cooking to desired wellness. Three to four minutes on either side will normally give you a medium-cooked steak. In a saute pan, place olive oil and onions; saute over medium heat for appx 5 minutes until onions are tender and slightly browned. In medium sauce pan, boil broccoli 4 - 7 minutes until tender. After steak is cooked, wrap in foil for appx 5 - 10 minutes to let juices reconstitute. Top steak with onions, and place on serving dish with broccoli and apples.

31 August - 6 September 2008

Blackened Salmon and Stuff Servings: One 4 block meal Ingredients: 7 1/2 oz salmon 1/4 cup cottage cheese 1 banana (9 inch) 1 oz bread crumbs 1/2 avacado Instructions: In a small bowl, combine 1 egg white and 1 tablespoon water and beat until frothy. Dip salmon in egg wash until completely covered. Cover both sides of salmon with bread crumbs. Coat non-stick skillet with appx. 2 tsp of olive oil. Cook salmon appx four minutes on each side over medium to medium-high heat. Slice banana and avacado; place these along with cottage cheese and salmon on dinner plate and serve.

24 - 30 August 2008

Tiramisu Yields 4 1-block desserts Ingredients: 2 full sheets Honey Maid low-fat cinnamon crackers 2 1/2 teaspoons fructose 1/2 cup skim milk ricotta cheese 1/2 cup egg beaters 4 teaspoons toasted slivered almonds 1 tablespoon brandy 2 tablespoons decaffeinated brewed espresso or dark roast coffee 2 tablespoon unsweetened cocoa Instructions: Break the sheets of crackers in half, so that you have four pieces. Place the egg beaters in a bowl and whip until fluffy with an electric beater. In another bowl, whisk the ricotta, brandy, espresso, and fructose until fluffy. Very carefully fold in the egg beaters. On each of plates, place one cracker. Divide the ricotta mixture into four equal portions. Dust with the cocoa. Garnish with almonds, or serve them around the plate.

17 - 23 August 2008
	Quesadillas Servings: 3 Blocks Ingredients: Two 6 inch corn tortillas 1/4 cup black beans 3 oz grated low fat monterey jack cheese 1 tbs light sour cream Instructions: Spray skillet with cooking spray, layer 1 tortilla, black beans, cheese and other tortilla, cook over medium until cheese is melted. top with the light sour cream.

10 -16 August 2008
	Guilt-free Zone Pudding Servings: 6 blocks Ingredients: 2 cups plain 2% yogurt 1 Zone Shake packet For a sweeter taste (4 Blocks): 1 cup plain 2% yogurt 1 Zone Shake packet Instructions: Mix yogurt and Zone Shake packet together thoroughly. Feel free to add a dollop of whipped cream. If desired, divide evenly for a 2 or 3 block snack.

3 -9 August 2008

Pork Tenderloin a' la DiBart Servings: One 4 block meal Block Size: 4 protein                                                                                                        4 ounce Pork Tenderloin 1/2 Carb                                                                                                        2 cups fresh zucchini 1/2 Carb                                                                                                        3 cups raw spinach 1 Carb                                                                                                           1/2 red onion sliced 1 Carb                                                                                                           1 tomato sliced 1 Carb                                                                                                           3 cups fresh broccoli        3 Fat                                                                                                             1 tsp Oil & Vinegar Dressing (other fat comes from pork)   Instructions: Spray large non-stick skillet with cooking spray and slowly cook the pork loin until cooked through and no longer pink. In a separate skillet saute the zucchini over medium low heat for 8-10 minutes or until soft and slightly browned. Steam broccoli until softened and no longer crunchy approximately 20 minutes. Place all on dinner plate and serve with salad. Prepare the salad by putting 3 cups spinach on salad plate, place tomato and onion over spinach and dress with oil & vinegar dressing. **This meal was created by one of our very own...Eric DiBartolomeo. It actually made the Zone Diet website...it's offiical!

27 July - 2 Aug 2008

Egg and Prosciutto Servings: One 3 block meal Block Size: 1 Carb                                                                                                 1 Wasa cracker (1 sheet) 1 Protein                                                                                             1 Hard-boiled egg (w/yolk) 2 Protein                                                                                             2 oz. prosciutto 2 Carb                                                                                                 1 cup grapes 3 Fat                                                                                                  3 almonds

20 - 26 July 2008
	Wine & Cheese Servings: 1 Block Snack (Best if eaten as late night snack) Block size: 1 Protein/Fat                                                                1 ounce cheese 1 Carb                                                                         1 4-ounce glass of wine

13 - 19 July 2008

Mixed Berry Smoothie Servings: One 3 Block meal Block Size: 1 Protein/Carb                                                                                                            1 cup 2% milk 2 Protein                                                                                                                    2 scoops (14g) protein powder 2 Carb                                                                                                                        2 cups frozen mixed berries 3 Fat                                                                                                                          2/3 tsp almond oil Instructions: Mix all ingredients in a blender until smooth. If mixture is too thick, it can be diluted with a little water. If desired, add zero-calorie sweetener to taste.

6 - 12 July 2008

Beef Ratatouille Servings: 2 lunch/dinner entrees (four blocks each) Block Size: 8 Protein                                                                                            12 oz lean ground beef 2 Carb                                                                                                3 cups zucchini, quartered 2 Carb                                                                                                2 cups onion, half-ring slices 2 Carb                                                                                                2 and 1/2 cups tomato, half slices 2 Carb                                                                                                4 and 1/2 cups red bell pepper, diced 8 Fat                                                                                                  2 and 2/3 tsps olive oil                                                                                                           6 garlic cloves, minced                                                                                                           2 tbsps dried basil                                                                                                           1/8 tsp dried oregano                                                                                                           1/2 cup beef stock Preparation & Cooking Instructions: In nonstick saute pan, place 2/3 tsp oil and beef. Cook beef until browned and done. In another saute pan, place 2 tsps oil, zucchini, onion, tomato, bell pepper, garlic, basil, and oregano. Cook until entire mixture is hot, then add beef stock and cooked beef. Cover saute pan and cook for 5-10 minutes, stirring occasionally to blend flavors. Place an equal amount on two plates and serve.

29 June - 5 July 2008
	Ricotta and Strawberry Cream 4 BLOCKS or 2 – Two block snacks Ingredients: 1 cup skim ricotta 3 cups strawberries diced (fresh or frozen) 2 ginger snaps vanilla bean (optional) mint (optional) Instructions: Mix ricotta and strawberries in a bowl until blended. Divide mixture into 2 small serving bowls. Add ginger snaps, vanilla bean and mint (both optional) as garnish.

22 - 28 June 2008

Breakfast Tart and Fruit Salad 12 blocks, 4 portions of 3 blocks each* Ingredients: 1½ cups peeled chopped tomatoes ½ cup finely chopped onion 6 ounces skim milk mozzarella 18 pitted olives, cut into small pieces olive oil spray 3 large eggs 6 egg whites 1 tsp. dried dill 1 tsp. dried basil pinch of black pepper salt Fruit Salad 1 pear 2 cups grapes 3 kiwis 1 cup pineapple juice of ½ lemon Instructions: Preheat oven to 350°F. In the bottom of a non-stick oven proof sauté pan, spray with olive oil. Add half of the chopped tomatoes, half of the onion, all of the mozzarella, and the olives. Put the remaining tomatoes, onion, eggs, spices, salt and pepper in a blender and mix until smooth and even. Pour into the pan and bake for about 25-30 minutes, until mixture is puffed up and golden brown. Fruit Salad: Cut fruit into small pieces, adding the lemon juice, toss. Note: The cheese can be substituted with 5 ounces of lean ham.

15 - 21 June 2008

Spicy Tofu and Veggie Stir Fry Servings:  1 dinner entree (4 blocks) Block Size: 4 Protein                                                                                8 ounces of firm tofu, cubed 1 Carb                                                                                   1 and 1/4 cups of green and orange peppers, chopped 1 Carb                                                                                   2/3 cup onions, chopped 1 Carb                                                                                   3 cups of mushrooms, chopped 1 Carb                                                                                   1/2 cup salsa 4 Fat                                                                                     1 and 1/3 teaspoons of canola oil                                                                                             Salt, pepper, & garlic powder to taste Preparation & Cooking Instructions: In nonstick saute pan, add oil and cook vegetables for 5-10 minutes on medium-high heat - add salt, pepper, and garlic powder. In another nonstick pan, cook tofu (with cooking spray) for 5-8 minutes on medium-high heat until golden brown. After tofu is golden brown, add to pan with vegetables and cook for another 1-2 minutes. Place tofu and veggies on serving dish. Top with salsa and serve. This stuff is pretty tasty!

8 - 14 June 2008

Poached Pear With Cheese Servings: 1 snack/lunch portion (three blocks each) Block Size: 3 Protein                                                                        3/4 cup low-fat cottage cheese 2 Carb                                                                           1 Pear, sliced in thin strips 1/2 Carb                                                                        1/4 cup blueberries 1/2 Carb                                                                        2 teaspoons cornstarch 3 Fat                                                                             9 almonds, crushed or sliced 2 ounces Johannesburg Riesling (or comparable sweet blush wine), 1/4 teaspoon orange extract, 1/4 teaspoon lemon extract, dash of ground cloves (optional), 3-5 packets zero calorie sweetener (optional)                                                                                  Preparation & Cooking Instructions: In a small, nonstick pan combine wine, extracts, and cornstarch (mix cornstarch and sweetener in wine before adding to saute pan). Add pears to the saute pan and bring to a simmer. Simmer for three to five minutes, stirring frequently until pears are softened and the juices reduce and thicken. As the mixture cooks, add cloves (optional). Spoon cottage cheese onto serving dish and place warm pears on top. Sprinkle with blueberries and almonds and serve. It may look a little strange but this stuff is awesome!

31 May - 7 June 2008

Chicken with Rosemary Servings: 2 dinner entrees (four blocks each) Block Size: 6 Protein                                                6 oz skinless boneless chicken breast, sliced in half-inch by two-inch strips 2 Protein / 2 Carb                                  1 cup plain low-fat yogurt 1 Carb                                                   4 teaspoons cornstarch 1 Carb                                                   1.5 cups broccoli florets 1 Carb                                                   2.5 cups tomato, sliced 2 Carb                                                   1 pear, sliced 8 Fat                                                      2 and 2/3 teaspoons olive oil,                                                               1 cup chicken stock, 1/8 teaspoon paprika, salt & pepper to taste Preparation & Cooking Instructions: In nonstick saute pan, cook chicken in oil until lightly browned. When the chicken is cooked, add yogurt, paprika, and rosemary to saute pan and simmer 3 minutes. Mix cornstarch with chicken stock and then add to saute pan. Simmer until sauce forms and the mixture thickens. While the chicken and sauce are simmering, place broccoli in saucepan with enough water to cover. Cook broccoli until tender. Prepare two dinner plates by placing a bed of tomato slices on each plate, topped with cooked broccoli. Place chicken and sauce beside broccoli and tomato slices on each plate. Garnish chicken with pear slices and serve.