I made some Chicken Tortilla Soup for a food day at work today. It's so good and so yummy and Zone appropriate! 1/12 of the recipe is 2.5 blocks. Good luck on the math on that one! Thanks Formula Zone!
Tomorrow night is Cheesy Chicken Enchilada Night! Yum.
2 cup Cheese, cheddar, 2%, shredded
3/4 lb Chicken, breast
1 16oz cn Refried beans, canned
2 10oz cn Soup, cream of mushroom, 98% fat free
2 cup Sour Cream, Light
12 ea Tortillas, taco, low carb, MISSION
Pre-heat oven to 350 degrees. Use canned chicken breast. Drain water from chicken. Combine cheeses. In a medium sized bowl combine chicken, soup, 1 cup sour cream and 1 cup cheese. Divide mixture evenly between the 12 tortillas, roll the tortillas and place seam side down in a 9 x 13 inch dish (you will have to squish them all in). Using the same bowl, combine remaining cheese, sour cream and the last can of soup. Spread evenly over the top of the enchiladas. Bake uncovered in the oven for 35 minutes or until cheese looks melted and enchiladas are heated through. Heat beans in the microwave and serve on the side. Enjoy!
Wednesday, February 25, 2009
Amazing Cupcakes
These are not at all healthy, but they are oh so good. Imagine a Hostess cupcake with cream filling, only homemade and 10x better. They are time consuming to make, but are great! Make sure the icing on top is in swirls just like the Hostess ones!!
Ingredients
For the Cupcakes:
* 1 1/4 cups all-purpose flour
* 2 teaspoons baking soda
* 2 teaspoons baking powder
* 1/4 teaspoon salt
* 1 1/4 cups granulated sugar
* 4 ounces unsweetened chocolate, chopped
* 1 stick unsalted butter, cut into pieces
* 2 teaspoons vanilla extract
* 2 large eggs, lightly beaten
For the Filling:
* 4 tablespoons unsalted butter, at room temperature
* 1 cup confectioners' sugar
* 2 teaspoons vanilla extract
* 3 tablespoons heavy cream
* 1 cup marshmallow creme
For the Ganache and Icing:
* 6 ounces bittersweet chocolate, chopped
* 1/2 cup heavy cream
* 1 stick plus 1 tablespoon unsalted butter
* 2 1/4 teaspoons vanilla extract
* 1 tablespoon milk
* 2 cups confectioners' sugar
Directions
Position a rack in the center of the oven and preheat to 350 degrees. Place paper liners in two 12-cup muffin pans.
Prepare the cupcakes:
Sift together the flour, baking soda, baking powder and salt in a bowl. Bring the sugar and 1 cup water to a boil in a saucepan, stirring until the sugar dissolves, about 3 minutes. Pour into a large bowl; add the chocolate and butter and let sit, stirring occasionally, until the chocolate is melted and the mixture has cooled slightly. Stir in the vanilla. Using a mixer, beat in the eggs, then mix in the dry ingredients.
Divide the batter evenly between the prepared pans (about 1/4 cup batter per cupcake) and bake until a toothpick inserted in the center comes out clean, about 25 minutes. Cool in the pans for about 25 minutes, then transfer cupcakes to a rack to cool completely.
Meanwhile, prepare the filling:
Using a mixer, cream the butter until light and fluffy. Beat in 1/2 cup confectioners' sugar. Add the vanilla and 1 tablespoon heavy cream; beat until smooth. Beat in the remaining 1/2 cup confectioners' sugar and 2 tablespoons heavy cream in batches, alternating after each addition. Beat in the marshmallow creme; set aside.
Prepare the ganache:
Place the chocolate in a stainless-steel bowl. Heat the cream and 1 tablespoon butter until just boiling, then pour over the chocolate; let stand for 5 minutes. Whisk until smooth. Add 2 teaspoons vanilla; let stand until cool but still glossy and liquid.
Spoon the filling into a pastry bag with a medium tip. Insert the tip into the center of each cupcake top; fill until the cupcake is heavier (do not overfill). Dip the cupcake tops in the ganache. Chill for at least 15 minutes.
Meanwhile, prepare the icing: Using a mixer, beat the remaining 1 stick butter, 1/4 teaspoon vanilla, the milk and confectioners' sugar until smooth. Spoon into a pastry bag with a small tip; pipe onto the cupcakes to decorate.
Ingredients
For the Cupcakes:
* 1 1/4 cups all-purpose flour
* 2 teaspoons baking soda
* 2 teaspoons baking powder
* 1/4 teaspoon salt
* 1 1/4 cups granulated sugar
* 4 ounces unsweetened chocolate, chopped
* 1 stick unsalted butter, cut into pieces
* 2 teaspoons vanilla extract
* 2 large eggs, lightly beaten
For the Filling:
* 4 tablespoons unsalted butter, at room temperature
* 1 cup confectioners' sugar
* 2 teaspoons vanilla extract
* 3 tablespoons heavy cream
* 1 cup marshmallow creme
For the Ganache and Icing:
* 6 ounces bittersweet chocolate, chopped
* 1/2 cup heavy cream
* 1 stick plus 1 tablespoon unsalted butter
* 2 1/4 teaspoons vanilla extract
* 1 tablespoon milk
* 2 cups confectioners' sugar
Directions
Position a rack in the center of the oven and preheat to 350 degrees. Place paper liners in two 12-cup muffin pans.
Prepare the cupcakes:
Sift together the flour, baking soda, baking powder and salt in a bowl. Bring the sugar and 1 cup water to a boil in a saucepan, stirring until the sugar dissolves, about 3 minutes. Pour into a large bowl; add the chocolate and butter and let sit, stirring occasionally, until the chocolate is melted and the mixture has cooled slightly. Stir in the vanilla. Using a mixer, beat in the eggs, then mix in the dry ingredients.
Divide the batter evenly between the prepared pans (about 1/4 cup batter per cupcake) and bake until a toothpick inserted in the center comes out clean, about 25 minutes. Cool in the pans for about 25 minutes, then transfer cupcakes to a rack to cool completely.
Meanwhile, prepare the filling:
Using a mixer, cream the butter until light and fluffy. Beat in 1/2 cup confectioners' sugar. Add the vanilla and 1 tablespoon heavy cream; beat until smooth. Beat in the remaining 1/2 cup confectioners' sugar and 2 tablespoons heavy cream in batches, alternating after each addition. Beat in the marshmallow creme; set aside.
Prepare the ganache:
Place the chocolate in a stainless-steel bowl. Heat the cream and 1 tablespoon butter until just boiling, then pour over the chocolate; let stand for 5 minutes. Whisk until smooth. Add 2 teaspoons vanilla; let stand until cool but still glossy and liquid.
Spoon the filling into a pastry bag with a medium tip. Insert the tip into the center of each cupcake top; fill until the cupcake is heavier (do not overfill). Dip the cupcake tops in the ganache. Chill for at least 15 minutes.
Meanwhile, prepare the icing: Using a mixer, beat the remaining 1 stick butter, 1/4 teaspoon vanilla, the milk and confectioners' sugar until smooth. Spoon into a pastry bag with a small tip; pipe onto the cupcakes to decorate.
Thursday, February 19, 2009
Zone Chocolate Muffins
Once the blueberry muffins are gone, can't wait to try these! From Dr. Sears' Zonediet.com.
**Update 4/17/09 - We tried these muffins and they aren't very good. I couldn't even eat one! Rich had to douse his in peanut butter .. I just gave up. So the verdict is.. good concept but don't waste your time!!
Guilt-free Chocolate Muffins
4 - 1 Block Muffins
Ingredients:
Nonstick spray Oat flour to dust pans
1/3 cup oat flour
21 grams chocolate protein powder
3/4 teaspoon baking powder
1/8 teaspoon salt
3 1/2 teaspoon fructose
1/3 cup low-fat milk
2 tablespoons cocoa powder
1 whole egg
1 1/3 teaspoon olive oil
1 teaspoon vanilla extract
Instructions:
Preheat oven to 375°F. Oil 4 muffin tins. Dust tins with oat flour to prevent sticking. In a bowl, sift oat flour and protein powder. Add baking powder, sugar, cocoa powder, salt and fructose. Sift and set aside. In another bowl combine milk, egg, oil and vanilla. Whisk with a fork. Add to dry ingredients and stir until evenly mixed. Fill each prepared muffin tin about halfway. Bake for 20-30 minutes.
**Update 4/17/09 - We tried these muffins and they aren't very good. I couldn't even eat one! Rich had to douse his in peanut butter .. I just gave up. So the verdict is.. good concept but don't waste your time!!
Guilt-free Chocolate Muffins
4 - 1 Block Muffins
Ingredients:
Nonstick spray Oat flour to dust pans
1/3 cup oat flour
21 grams chocolate protein powder
3/4 teaspoon baking powder
1/8 teaspoon salt
3 1/2 teaspoon fructose
1/3 cup low-fat milk
2 tablespoons cocoa powder
1 whole egg
1 1/3 teaspoon olive oil
1 teaspoon vanilla extract
Instructions:
Preheat oven to 375°F. Oil 4 muffin tins. Dust tins with oat flour to prevent sticking. In a bowl, sift oat flour and protein powder. Add baking powder, sugar, cocoa powder, salt and fructose. Sift and set aside. In another bowl combine milk, egg, oil and vanilla. Whisk with a fork. Add to dry ingredients and stir until evenly mixed. Fill each prepared muffin tin about halfway. Bake for 20-30 minutes.
Bacon and Apple Sandwich
Can't wait to try this sandwich!!! From Dr. Sears' ZoneDiet.com
Bacon and Apple Sandwich
3 Block Meal
Ingredients:
1 1/2 teaspoons natural peanut butter
3 oz. lean Canadian bacon
1/2 apple sliced thinly
1/2 cup alfalfa sprouts
1 slice rye bread
Instructions:
Lightly toast bread and spread with peanut butter. Layer Canadian bacon, apple and sprouts. You may also cut back on Canadian bacon and serve with low-fat cottage cheese.
Bacon and Apple Sandwich
3 Block Meal
Ingredients:
1 1/2 teaspoons natural peanut butter
3 oz. lean Canadian bacon
1/2 apple sliced thinly
1/2 cup alfalfa sprouts
1 slice rye bread
Instructions:
Lightly toast bread and spread with peanut butter. Layer Canadian bacon, apple and sprouts. You may also cut back on Canadian bacon and serve with low-fat cottage cheese.
Wednesday, February 18, 2009
Zone Chicken and Broccoli Casserole
This so fantastic! I can't wait to eat the leftovers!
1 tsp Basil, dried
10 oz Broccoli, frozen, chopped
2 oz Cheese, swiss, reduced fat
12 oz Chicken, Deli, Breast Strips, Grilled
1 Tbsp Mayonnaise, Light
1/2 cup Milk, nonfat
4 oz Noodles, Whole-Wheat
3 tsp Oil, Olive, Extra Virgin
1/2 cup Onions, Green
1/8 tsp Pepper, black
1 10oz cn Soup, cream of mushroom, 98% fat free
3 med Tomatoes
Cut precooked chicken into chunks . Cook noodles according to package directions. Drain well. In 2-quart casserole stir together noodles, chicken, broccoli, and diced green onion. In a medium mixing bowl stir together soup, milk, mayo, cheese, basil and pepper. Stir into noodle mixture. Bake, covered, in a 350 degree oven for 40-45 minutes. Slice tomatoes into bowl and drizzle with olive oil, serve on the side.
Makes 6 servings .. 2.9 Blocks each
Zone Blueberry Muffins
Really yummy! Very dense!
1 Tbsp Baking powder
1 cup Blueberries
1/2 cup Egg substitute
1/2 cup Fructose
1 & 1/4 cup Milk, nonfat
2 & 1/4 cup Oat bran
3 Tbsp Oil, vegetable, canola
3 scoop Protein Powder
Makes 36 Mini muffins (0.5 Blocks each)
NOTE: Protein powders vary and scoop sizes vary. You want to use enough protein powder to yield 60 grams of protein. Your batter should be workable. If it is too stiff, add some water, a little at a time to make a workable batter.
Preheat oven. In a large bowl combine the oat bran, baking powder, protein powder, fructose, milk, egg substitute, and oil. Gently fold in the blueberries. If using frozen blueberries, do not thaw or muffins will be purple! Line mini muffin pan with paper baking cups, and fill with batter. Bake for 13 minutes. Test for doneness with a toothpick; it should come out moist but not wet.
Tuesday, February 17, 2009
Almond Chicken
Can't wait to try this recipe!! 3 Blocks
From Dr. Sears' ZoneDiet.Com
Almond Chicken
3 Blocks
Ingredients:
3oz. skinless chicken breast – sliced
1 tsp. olive oil
1cup cherry tomatoes
1 Green Pepper – chopped
1 Red Pepper – chopped
1 cup onion – chopped
1 clove of garlic – minced
3 cups of broccoli flowerets – steamed
Salt & pepper to taste
2 tsp toasted and slivered almonds
1 cup of strawberries or 1 pear
Instructions:
In a sauté pan heat olive oil. Add chicken, green pepper, red pepper, onion, garlic. Sauté until vegetables are cooked el dante and chicken is cooked through. Add in tomatoes and steamed broccoli. Top with almonds. Eat fruit for dessert.
From Dr. Sears' ZoneDiet.Com
Almond Chicken
3 Blocks
Ingredients:
3oz. skinless chicken breast – sliced
1 tsp. olive oil
1cup cherry tomatoes
1 Green Pepper – chopped
1 Red Pepper – chopped
1 cup onion – chopped
1 clove of garlic – minced
3 cups of broccoli flowerets – steamed
Salt & pepper to taste
2 tsp toasted and slivered almonds
1 cup of strawberries or 1 pear
Instructions:
In a sauté pan heat olive oil. Add chicken, green pepper, red pepper, onion, garlic. Sauté until vegetables are cooked el dante and chicken is cooked through. Add in tomatoes and steamed broccoli. Top with almonds. Eat fruit for dessert.
Saturday, February 14, 2009
Buffalo Chicken Chili
So yummy and very hearty! Makes 1 serving for 3.5 blocks!
1/4 14oz cn Beans, black, canned
1/4 cup Celery
1/2 oz Cheese, blue
1 & 1/2 oz Chicken, breast
1/4 Tbsp Chili powder
1/8 tsp Cumin
1/4 ea Garlic, clove
3/4 tsp Oil, olive
1/4 cup Onions
1 oz Peppers, chili, green, canned
1/4 cup Salsa
1/4 tsp Tabasco Sauce
1/4 14oz cn Tomatoes, Italian, Diced, Canned
TOTAL CALORIES: 316
Makes 1-1/2 cups
Heat olive oil in pot. Add diced chicken and cook until no longr pink. Add diced onion , minced garlic and diced celery and continue cooking on medium-low until vegetables begin to soften. Add rinsed and drained beans, tomatoes, chilies, salsa, cumin and chili powder (and salt and pepper to taste if desired). Stir, reduce heat to low and simmer for 30 minutes. Remove from heat, stir in Tabasco sauce.
1/4 14oz cn Beans, black, canned
1/4 cup Celery
1/2 oz Cheese, blue
1 & 1/2 oz Chicken, breast
1/4 Tbsp Chili powder
1/8 tsp Cumin
1/4 ea Garlic, clove
3/4 tsp Oil, olive
1/4 cup Onions
1 oz Peppers, chili, green, canned
1/4 cup Salsa
1/4 tsp Tabasco Sauce
1/4 14oz cn Tomatoes, Italian, Diced, Canned
TOTAL CALORIES: 316
Makes 1-1/2 cups
Heat olive oil in pot. Add diced chicken and cook until no longr pink. Add diced onion , minced garlic and diced celery and continue cooking on medium-low until vegetables begin to soften. Add rinsed and drained beans, tomatoes, chilies, salsa, cumin and chili powder (and salt and pepper to taste if desired). Stir, reduce heat to low and simmer for 30 minutes. Remove from heat, stir in Tabasco sauce.
Breakfast Burrito!
Yummy quick and easy 2.8 Block Zone friendly breakfast!
1/2 oz Cheese, low fat, cheddar or colby
1 ea Egg, white
1 ea Egg, Whole, Extra Large
1/2 cup Milk, nonfat
1 Tbsp Salsa
1 ea Tortillas, low-carb, small, LA TORTILLA FACTORY
TOTAL CALORIES: 259
Makes 1-1/4 burritos
Break eggs. Add salsa and cheese. Beat together. Scramble mixture. Heat tortillas in microwave for approximately 10-20 seconds. Place egg mixture in tortillas and roll up. . Serve with milk.
1/2 oz Cheese, low fat, cheddar or colby
1 ea Egg, white
1 ea Egg, Whole, Extra Large
1/2 cup Milk, nonfat
1 Tbsp Salsa
1 ea Tortillas, low-carb, small, LA TORTILLA FACTORY
TOTAL CALORIES: 259
Makes 1-1/4 burritos
Break eggs. Add salsa and cheese. Beat together. Scramble mixture. Heat tortillas in microwave for approximately 10-20 seconds. Place egg mixture in tortillas and roll up. . Serve with milk.
Sunday, February 08, 2009
Crab Salad in a Tomato
I love this as a snack! I think it will be great in the summer!! This is another Zone recipe.
1 Tbsp Celery
6 oz Crab, imitation
1/2 tsp Lemon juice
3/4 Tbsp Mayonnaise, Light
1 & 1/2 Tbsp Olives, ripe, canned
1/4 tsp Pepper, black
1/4 tsp Salt
1 Tbsp Sour Cream, Light
2 med Tomatoes
TOTAL CALORIES: 294
Makes 2 Tomatoes
(Each whole Tomatoes is 1.6 Blocks)
Dice celery and olives. Flake crab. Mix celery, olives, and crab with light mayonnaise, light sour cream and lemon juice. Salt and pepper to taste. Cut stem spot off tomatoes. Slice tomatoes almost all the way through from top to bottom into eighths and open out like a star. Fill tomatoes equally with crab salad.
1 Tbsp Celery
6 oz Crab, imitation
1/2 tsp Lemon juice
3/4 Tbsp Mayonnaise, Light
1 & 1/2 Tbsp Olives, ripe, canned
1/4 tsp Pepper, black
1/4 tsp Salt
1 Tbsp Sour Cream, Light
2 med Tomatoes
TOTAL CALORIES: 294
Makes 2 Tomatoes
(Each whole Tomatoes is 1.6 Blocks)
Dice celery and olives. Flake crab. Mix celery, olives, and crab with light mayonnaise, light sour cream and lemon juice. Salt and pepper to taste. Cut stem spot off tomatoes. Slice tomatoes almost all the way through from top to bottom into eighths and open out like a star. Fill tomatoes equally with crab salad.
The BEST Chocolate Chip Cookie Recipe
This recipe comes from a lady at work. It's essentially the basic Nestle Tollhouse Cookie recipe, with a couple of modifications. I swear, they are the best chocolate chip cookies I have ever tasted! The * indicates the change from the original recipe.
Ingredients:
* 2 3/4 cups all-purpose flour*
* 2 teaspoons baking soda*
* 1 teaspoon salt
* 2 sticks butter flavored Crisco*
* 3/4 cup granulated sugar
* 3/4 cup packed brown sugar
* 2 teaspoons vanilla extract*
* 2 large eggs
* 2 cups (12-oz. pkg.) NESTLÉ® TOLL HOUSE® Semi-Sweet Chocolate Morsels
* 1 cup chopped nuts
Directions:
PREHEAT oven to 375° F.
COMBINE flour, baking soda and salt in small bowl. Beat butter, granulated sugar, brown sugar and vanilla extract in large mixer bowl until creamy. Add eggs, one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels and nuts. Drop by rounded tablespoon onto ungreased baking sheets.
BAKE for 9 to 11 minutes or until golden brown. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely.
Ingredients:
* 2 3/4 cups all-purpose flour*
* 2 teaspoons baking soda*
* 1 teaspoon salt
* 2 sticks butter flavored Crisco*
* 3/4 cup granulated sugar
* 3/4 cup packed brown sugar
* 2 teaspoons vanilla extract*
* 2 large eggs
* 2 cups (12-oz. pkg.) NESTLÉ® TOLL HOUSE® Semi-Sweet Chocolate Morsels
* 1 cup chopped nuts
Directions:
PREHEAT oven to 375° F.
COMBINE flour, baking soda and salt in small bowl. Beat butter, granulated sugar, brown sugar and vanilla extract in large mixer bowl until creamy. Add eggs, one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels and nuts. Drop by rounded tablespoon onto ungreased baking sheets.
BAKE for 9 to 11 minutes or until golden brown. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely.
My Favorite New Chicken Salad Wrap
This is another Zone Recipe .. Serving size is 1 wrap though it makes enough for 1.5 wraps! It is super easy and super yummy!!!
1/4 10oz cn Chicken, canned
1 lg Egg, white
1 lg Egg, whole
1 & 1/4 Tbsp Mayonnaise, Fat Free
2 tsp Nuts, pecans, raw
1/2 Tbsp Pickle relish, sweet
3/8 Tbsp Seasoning, Cajun
1 ea Tortillas, low-carb, large, LA TORTILLA FACTORY
TOTAL CALORIES: 443
Makes 1-1/2 wraps
(Each whole wraps is 3.4 Blocks)
Boil eggs. Mix chicken, chopped eggs, nuts, mayo, relish, and seasoning in a bowl. Store in airtight container in refrigerator until ready to serve. To serve, spread chicken salad on tortilla and enjoy!
1/4 10oz cn Chicken, canned
1 lg Egg, white
1 lg Egg, whole
1 & 1/4 Tbsp Mayonnaise, Fat Free
2 tsp Nuts, pecans, raw
1/2 Tbsp Pickle relish, sweet
3/8 Tbsp Seasoning, Cajun
1 ea Tortillas, low-carb, large, LA TORTILLA FACTORY
TOTAL CALORIES: 443
Makes 1-1/2 wraps
(Each whole wraps is 3.4 Blocks)
Boil eggs. Mix chicken, chopped eggs, nuts, mayo, relish, and seasoning in a bowl. Store in airtight container in refrigerator until ready to serve. To serve, spread chicken salad on tortilla and enjoy!
Zone Diet
I started the Zone Diet last month in an effort to increase my performance during workouts and to lose weight. It's working! I lost 4 lbs in the first week! Every meal and snack is weighed and measured to the ounce, so it's a little time consuming but worth the effort. This recipe is a Zone recipe, but so yummy!
"Zoned" Chicken Stir-Fry
Makes 1 Serving
1/2 cup Carrots
1/2 cup Celery
2 oz Chicken, breast
1/2 Tbsp Cornstarch
1/2 cup Mushrooms
1 & 3/4 tsp Oil, olive
1/2 cup Onions
1/2 cup Peppers, Bell, green
1 Tbsp Soy Sauce, Light
2 & 1/4 Tbsp Water
3 & 1/2 Tbsp Water chestnuts
1/2 cup Zucchini
TOTAL CALORIES: 333
Recipes is 3.7 Blocks
Slice or chop all vegetables as desired. Slice or dice chicken. Heat oil in a wok or skillet. Add chicken, cook for 5 minutes. Add carrots, celery and onions. Stir fry for 5 minutes. Add green pepper, zucchini, mushrooms. Stir fry for 5 minutes. Add water chestnuts. Mix soy sauce, corn starch, and water, then add to pan and stir until thickened. Enjoy.
"Zoned" Chicken Stir-Fry
Makes 1 Serving
1/2 cup Carrots
1/2 cup Celery
2 oz Chicken, breast
1/2 Tbsp Cornstarch
1/2 cup Mushrooms
1 & 3/4 tsp Oil, olive
1/2 cup Onions
1/2 cup Peppers, Bell, green
1 Tbsp Soy Sauce, Light
2 & 1/4 Tbsp Water
3 & 1/2 Tbsp Water chestnuts
1/2 cup Zucchini
TOTAL CALORIES: 333
Recipes is 3.7 Blocks
Slice or chop all vegetables as desired. Slice or dice chicken. Heat oil in a wok or skillet. Add chicken, cook for 5 minutes. Add carrots, celery and onions. Stir fry for 5 minutes. Add green pepper, zucchini, mushrooms. Stir fry for 5 minutes. Add water chestnuts. Mix soy sauce, corn starch, and water, then add to pan and stir until thickened. Enjoy.
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