Read The Mediterranean Zone Online
Authors: Dr. Barry Sears
The Mediterranean Zone (8 page)
Per serving:
Calories 364 g, protein 28 g, fat 11 g, carbohydrate 40 g, and fiber 12 g
Yield: 2 servings
Total time: 10 minutes
Ingredients:
2 ounces cooked turkey, cubed
1 medium apple, cored and cubed
8 whole almonds
Divide the turkey and apple evenly with a friend, with the almonds on the side.
Per serving:
Calories 97, protein 7 g, fat 3 g, carbohydrate 11 g, and fiber 2 g
Total for Day 3: Calories 1,258, protein 95 g, fat 42 g, carbohydrate 144 g, and fiber 39 g
Yield: 2 servings
Total time: 5 minutes
Ingredients:
5 ounces fat-free cream cheese
4 ounces lean ham, chopped
15 olives, pitted and chopped
1¾ cups mixed berries
3 Wasa fiber crackers
Per serving:
Calories 335, protein 25 g, fat 10 g, carbohydrate 38 g, and fiber 8 g
Yield: 2 servings
Total time: 50 minutes
Ingredients:
Olive oil cooking spray
1 medium eggplant (about 1 pound)
3 medium tomatoes
1 bunch Belgian endive (about 1 pound)
1 small zucchini (about half a pound)
Salt and pepper to taste
9 large egg whites
2 tablespoons chopped chives
⅓ cup shredded part-skim mozzarella cheese
1 tablespoon extra-virgin olive oil
2 cups strawberries
Preheat the oven 425°F. Coat 2 baking sheets with cooking spray.
Slice the eggplant in half lengthwise, then cut each half into quarters lengthwise. Cut each in half crosswise to make two shorter quarters. Place the eggplant, skin side down, onto a prepared baking sheet. Cut the tomatoes and Belgian endive into halves. Cut the zucchini into ¾- to 1-inch-thick slices.
On the first baking sheet, arrange the eggplant and tomatoes and sprinkle with salt, pepper, and whatever spices you like. On the other baking sheet, arrange the endive and zucchini and sprinkle with salt, pepper, and whatever spices you like.
While the vegetables are roasting, mix the egg whites in a bowl. Add the chives, salt, and pepper. Set aside.
After 10 minutes, turn the endive. After 20 minutes, remove the endive from the baking sheet and turn the zucchini slices. After 25 to 30 minutes, remove the baking sheet containing the eggplant and tomatoes. After 40 minutes, remove the baking sheet containing the zucchini slices.
While the vegetables cool slightly, cook the egg white mixture in an olive oil–sprayed skillet.
Serve the vegetables on a plate, topped with the seasoned egg whites. Sprinkle with the mozzarella and return to the oven until mozzarella is melted. Drizzle with the extra virgin olive oil and serve.
Enjoy 1 cup strawberries per serving for dessert.
Per serving:
Calories 386, protein 30 g, fat 12 g, carbohydrate 49 g, and fiber 22 g
Yield: 2 servings
Total time: 5 minutes
Ingredients:
3 ounces grated Parmesan
1 pear, cored and sliced
Top the pear slices with the grated cheese.
Per serving:
Calories 103, protein 5 g, fat 4 g, carbohydrate 13 g, and fiber 3 g
Yield: 2 servings
Total time: 40 minutes
Ingredients:
3 teaspoons extra-virgin olive oil, divided
2 cloves garlic
3 red bell peppers, cored, seeded, and sliced
8 ounces sliced button mushrooms
1 medium onion, sliced
3 tablespoons unsalted vegetable stock
Salt and pepper to taste
7 ounces boneless, skinless chicken breast, sliced thin
10 ounces fresh spinach
2 tablespoons chopped fresh basil
1 cup cherries
Heat 1½ teaspoons of the extra-virgin olive oil in a skillet over medium heat. Add the garlic and cook until the cloves give off their aroma. Remove the garlic. Add the peppers to the skillet and cook for 2 minutes. Add the sliced mushrooms and onions, vegetable stock, salt, and pepper and cook for 6 minutes.
Add the chicken breast slices, cooking for about 5 minutes total and turning midway through cooking. Add the spinach and cook until wilted, about 2 minutes.
Turn the chicken mixture onto a serving plate. Garnish with the fresh basil, and drizzle the remaining 1½ teaspoons extra-virgin olive oil over the top.
Enjoy ½ cup cherries per serving for dessert.
Per serving:
Calories 360, protein 32 g, fat 11 g, carbohydrate 38 g, and fiber 11 g
Yield: 1 serving
Total time: <5 minutes
Ingredients:
4 ounces red wine
1 stick light string cheese
Per serving:
Calories 142, protein 7 g, fat 3 g, carbohydrate 3 g, fiber 0 g
Total for Day 4: Calories 1,326, protein 99 g, fat 40 g, carbohydrate 141 g, and fiber 44 g
Yield: 2 servings
Total time: 20 minutes
Ingredients:
1 pear, cored and chopped
2 kiwi fruits, peeled and chopped
Juice of 1 lemon
8 whole almonds, chopped
10 large egg whites
Black pepper to taste
Olive oil cooking spray
1 teaspoon extra-virgin olive oil
2 cups spinach, chopped
¼ cup grated Parmesan cheese
3 Wasa fiber crackers
Drizzle the pear and kiwi with the lemon juice and toss. Place in two bowls and top with the almonds.
Whisk the egg whites and pepper together in a bowl. Coat the bottom of a skillet with olive oil spray and the extra-virgin olive oil, heat to medium, and cook the spinach for 1 minute, or until wilted. Add the egg mixture and tilt the skillet. As the egg mixture starts to cook, gently lift with a spatula and tilt the skillet so the uncooked egg mixture flows underneath to cook. Add the Parmesan
and cover for 1 minute. Fold the cooked egg mixture in half and serve with the crackers and a fruit bowl.
Per serving:
Calories 345, protein 28 g, fat 10 g, carbohydrate 39 g, and fiber 10 g
Yield: 2 servings
Total time: 20 minutes
Ingredients:
¼ cup freshly squeezed orange juice
1½ teaspoons extra-virgin olive oil
Salt and pepper to taste
2 3½-ounce salmon fillets
Pinch paprika
2 pounds fennel, thinly sliced
3 medium tomatoes, diced
1 cup raspberries
In a medium bowl, combine the orange juice, extra-virgin olive oil, salt, and pepper and emulsify. Pour two tablespoons of the orange juice mixture over the salmon, sprinkle with the paprika, and let sit 10 minutes.
In a medium bowl, combine the fennel and tomatoes and season with the remaining orange oil emulsion.
Over medium-high heat, grill the salmon in a pan on the stove for 4 minutes per side.
Plate the salmon alongside the vegetables.
Enjoy a small bowl of raspberries for dessert.
Per serving:
Calories 399, protein 29 g, fat 12 g, carbohydrate 50 g, and fiber 22 g
Yield: 1 serving
Total time: 5 minutes
Ingredients:
¼ cup nonfat Greek yogurt
¼ cup berries
4 whole almonds
Mix the yogurt and berries together in a bowl. Have the nuts on the side for crunch or chop them and blend into the yogurt.
Per serving:
Calories 82, protein 7 g, fat 3 g, carbohydrate 9 g, and fiber 1 g
Yield: 2 servings
Total time: 30 minutes
Ingredients:
Olive oil cooking spray
3 teaspoons extra-virgin olive oil, divided
2 pounds cubed zucchini
2 small onions, diced
2 tablespoons unsalted vegetable stock
6 ounces cubed turkey breast
Salt and pepper to taste
¼ cup chopped fresh parsley
12 black olives, sliced
1 cup pineapple
Coat the bottom of a skillet with olive oil spray, then add 1 teaspoon of the olive oil and place the skillet over high heat. Add the zucchini and onions and cook for about 6 minutes, adding stock as needed. Add the cubed turkey breast, salt, and pepper and cook for another 5 minutes.
To serve, plate the turkey and vegetables, then garnish with the parsley and sliced olives. Drizzle with the remaining 2 teaspoons extra-virgin olive oil.
Enjoy ½ cup pineapple per serving for dessert.
Per serving:
Calories 343, protein 28 g, fat 11 g, carbohydrate 38 g, and fiber 9 g
Yield: 1 serving
Total time: 10 minutes
Ingredients:
1½ Wasa fiber crackers
2 tablespoons part-skim mozzarella cheese, shredded
3 tablespoons tomato salsa
Preheat the oven to 450°F.
Place the crackers on a small baking sheet. Divide the mozzarella equally atop the crackers. Bake for about 5 minutes, or until the cheese has melted.
Serve with the salsa.
Per serving:
Calories 108, protein 6 g, fat 3 g, carbohydrate 14 g, and fiber 4 g
Total for Day 5: Calories 1,277, protein 98 g, fat 39 g, carbohydrate 150 g, and fiber 46 g
Yield: 2 servings
Total time: 15 minutes
Ingredients:
7 ounces low-fat ricotta (about 1 cup)
2 tablespoons sugar-free preserves, any flavor
12 whole almonds, sliced
3½ teaspoons whey protein powder
1 cup 2% milk
3 Wasa fiber crackers
1 apple, cored and sliced
Blend the ricotta, preserves, and almonds in a blender until smooth. Stir the Zone protein powder into the milk. Combine with the ricotta mixture.
To serve, spread a layer of mousse on the crackers, then top with the apple slices.
Per serving:
Calories 327, protein 25 g, fat 11 g, carbohydrate 40 g, and fiber 11 g
Yield: 2 servings
Total time: 50 minutes
Ingredients:
½ pound large unpeeled (31/35) shrimp, deveined
1 bay leaf
1 pound green beans, chopped in 1-inch lengths
⅓ cup chopped hearts of palm
2 small tomatoes, chopped
2 tablespoons freshly squeezed lemon juice
4 teaspoons extra-virgin olive oil
2 teaspoons ground thyme
Salt and pepper to taste
1 cup strawberries
Drop the raw shrimp into boiling water along with the bay leaf and cook for 1 to 2 minutes. Remove the pot from the heat, cover, and allow the shrimp to continue cooking in the hot water for 5 to 10 minutes, depending on the size of the shrimp. (They should be pink and opaque.) Pour the shrimp into a strainer to drain them, removing the bay leaf. When the shrimp are cool to the touch, peel and cut into bite-sized pieces.
While the shrimp are cooking, in a separate pot, cook the cut green beans for about 5 minutes, or until tender-crisp. Time the beans to be done at the same time as the shrimp.
In a medium bowl, combine the hearts of palm and tomatoes, then season with the lemon juice, extra-virgin olive oil, thyme, salt, and pepper. Add the shrimp and green beans and combine. Serve at room temperature.
Enjoy ½ cup strawberries per serving for dessert.
Per serving:
Calories 368, protein 30 g, fat 12 g, carbohydrate 40 g, and fiber 10 g
Yield: 1 serving
Total time: 5 minutes
Ingredients:
⅓ ounce unsweetened baker’s chocolate, melted (about ¼ square)
½ cup plain fat-free yogurt
3 whole almonds, chopped
In a microwave-safe bowl, melt the chocolate in the microwave, at low heat, for 10 to 20 seconds, or longer if needed. (Work in 10-second increments to avoid overheating the chocolate.)
Blend the chocolate with the yogurt to obtain a mousse-like consistency. Add the almonds and stir to combine.
Per serving:
Calories 107, protein 7 g, fat 3 g, carbohydrate 13 g, and fiber 3 g
Yield: 2 servings
Total time: 45 minutes
Ingredients:
1 medium spaghetti squash
7 ounces veal, filleted and sliced
3½ teaspoons extra-virgin olive oil, divided
Pinch fresh thyme leaves
Pinch ground marjoram
1 clove garlic
3 tablespoons chopped fresh basil
2 tablespoons unsalted vegetable stock (or more as needed)
3 pounds tomatoes, peeled and diced
Salt and pepper to taste
1 teaspoon dried oregano
1 tablespoon chopped fresh parsley
1 medium apricot
Carefully pierce the squash six or seven times with a fork. In a microwave-safe bowl, cook the spaghetti squash in the microwave on high for 10 to12 minutes, turning halfway. Cook until a fork inserts easily through the skin and into the flesh of the squash. Repeat in 2-minute increments until you can insert the fork. Let stand at least 5 minutes. (The squash will be HOT.) Holding the squash with a towel or gloves, cut it in half lengthwise. Scoop out the seeds and fibers with a
large spoon and discard. Use a fork to separate the strands and scrape the flesh out of the shell. Set aside.
Marinate the sliced veal fillet for at least 10 minutes in a mixture prepared with the extra-virgin olive oil, thyme, and marjoram.
Make the Mediterranean sauce: In a skillet over medium heat, sauté the garlic and basil for 1 minute with the vegetable stock. Add the diced tomatoes and cook for 15 minutes.