Thai "Noodles" with Pasta Lite

Source: Better Homes and Gardens

Ingredients
1/2 cup soy nut butter or creamy peanut butter
1/3 cup water
1/3 cup reduced-sodium soy sauce
3 tablespoons fresh lime juice
3 cloves garlic, quartered
1 tablespoon grated fresh ginger
1 tablespoon sesame oil
1 14- to 16-ounce package firm tofu
1 tablespoon cooking oil
8 ounces Pasta Lite
2 tablespoons snipped fresh cilantro
1/4 teaspoon crushed red pepper
1/4 cup chopped unsalted peanuts

Directions
1. In a food processor or blender combine soy nut butter, water, soy sauce, lime juice, garlic, ginger, and sesame oil. Cover and process or blend until smooth; set aside.
2. Drain tofu; pat dry with paper towels. Cut tofu into 1/2-inch slices. In a 12-inch nonstick skillet heat cooking oil over medium-high heat. Add tofu; cook for 5 minutes or until browned. Turn slices. Cook 5 minutes more. Remove slices to a cutting board. Cut each slice into 1-1/2- to 2-inch triangles or squares. Add soy nut butter mixture to skillet. Heat through.
3. Meanwhile, cook noodles according to package directions; drain and add to skillet.
4. Add tofu, cilantro, and crushed red pepper to noodles in skillet. Toss to coat. Sprinkle with peanuts; serve immediately. Makes 4 servings.

Champion Nutrition Low Carb Program

Controlling the carbohydrates you consume regulates your body's insulin levels. That will help cut your appetite, reduce fat storage and maintain optimal blood sugar levels. These Champion Nutrition™ products provide numerous vitamins and minerals to boost your energy.
Program includes:

Slenderful Advanced - two bottles with a total of 180 capsules

Low-Carb UltraMet® complete Nutrition - 40 servings of chocolate mix

Low-Carb UltraMet® nutritional shakes - 20 servings of vanilla mix

SnacBars - 24 chocolate flavored bars

SnacBars - 24 peanut butter flavored bars

Shaker bottle with screw-top lid for mixing nutritional shakes

Instructions


Active Ingredients:


Guggulipid (standardized to 10% E & Z guggulsterones), gotu kola (standardized to 50% alkaloids), DL-phenylalanine, taurine, L-tyrosine, octopamine 10%, polyphenolic extract of green coffee bean, willow bark (standardized to 20% salicin), ipriflavone, grape fruit extract 10:1, L-methionine, yerba matte, rhodiola rosea (standardized to 3.5% salidroside 3.5% rosavin), myo inositol, DMAE (dimethylaminoethanol bitartrate), choline bitartrate, L-carnitine-L-tartrate, 5-hydroxytryptophan, alpha lipoic acid (antioxidant), uva ursi (standardized to 20% arbutin), vanadyl nicotinate, capsicum powder, ginger (standardized to 5% gingerol), DIM (diindolylmethane, antioxidant from vegetables) and sea kelp (standardized to 40% Iodine).



Other Ingredients:


Dicalcium phosphate, cellulose, potassium acetate, citrus oil, natural color.

Facts About Low Carb Dieting

by Tanya Zilberter, PhD

"Repeat after me three times, ketones are not evil, ketones are not evil, ketones are not evil. OK, now that we have gotten that out of the way..." –Jeffrey Paul Krabb

Did you now?

... that in people on a low carb diet, there is a decrease in absorption of carbohydrates coming from foods so in fact even less carbohydrate is digested then could be expected judging by carb grams in the food? -- J Physiol 1991;437:563-75

... that low carbohydrate, low calorie, high-protein diet was effective in treating hear loss and vertigo in 83% of patients within five months of initiation of treatment? -- Eur J Appl Physiol Occup Physiol 1997;76(2):128-33

... that carbohydrate diet resulted in greater improvement of fasting blood insulin, the glucose/insulin ratio and blood triglycerides that same in calories but high carbohydrate diet? -- Int J Obes Relat Metab Disord 1996;20(12):1067-72

... that Omega-3 fatty acids and low carbohydrate diet were showed to be efficient for maintenance of remission in Crohn's disease? -- Am J Physiol 1996 Jul;271(1 Pt 2):R144-8

... that the Ice Ages which dominated the last two million years of human evolution brought a low-carbohydrate, high-protein diet and our nutritional make up reflects the metabolic adaptations were therefore necessary to accommodate the low glucose intake? -- Diabetologia 1994;37(12):1280-6

... that a low-carbohydrate high-protein diet increased the levels of Tryptophan and 5-HT in the brain? These substances are famous for their beneficial effects on mood? -- Nippon Eiseigaku Zasshi 1992;47(2):627-33

... that during low carbohydrate diets, elevated sympathetic nervous activity resulted in an increased free fatty acids (FFA) mobilization from the adipose tissue - plainly fat burning? -- J Sports Med Phys Fitness 1991;31(3):407-12

... that in people on a low carb diet, there is a decrease in absorption of carbohydrates coming from foods so in fact even less carbohydrate is digested then could be expected judging by carb grams in the food? -- J Physiol 1991;437:563-75

... that low carbohydrate, low calorie, high-protein diet was effective in treating hear loss and vertigo in 83% of patients within five months of initiation of treatment? -- Eur J Appl Physiol Occup Physiol 1997;76(2):128-33

... that carbohydrate diet resulted in greater improvement of fasting blood insulin, the glucose/insulin ratio and blood triglycerides that same in calories but high carbohydrate diet? -- Int J Obes Relat Metab Disord 1996;20(12):1067-72

... that Omega-3 fatty acids and low carbohydrate diet were showed to be efficient for maintenance of remission in Crohn's disease? -- Am J Physiol 1996 Jul;271(1 Pt 2):R144-8

... that the Ice Ages which dominated the last two million years of human evolution brought a low-carbohydrate, high-protein diet and our nutritional make up reflects the metabolic adaptations were therefore necessary to accommodate the low glucose intake? -- Diabetologia 1994;37(12):1280-6

... that a low-carbohydrate high-protein diet increased the levels of tryptophan and 5-HT in the brain (these substances are famous for their beneficial effects on mood?) -- Nippon Eiseigaku Zasshi 1992;47(2):627-33

... that during low carbohydrate diets, elevated sympathetic nervous activity resulted in an increased free fatty acids (FFA) mobilization from the adipose tissue - plainly fat burning? -- J Sports Med Phys Fitness 1991;31(3):407-12

Survive The Holiday Season

By By Joanne Eglash
Healthy Lifestyles Columnist
For eDiets Glycemic Impact Diet

Low-carb dieters often dread the winter holidays. They envision temptations such as fudge, croissants and obscenely enormous cinnamon buns lurking in places ranging from the office break room to the local mall.

"Can't I give in and just enjoy one little piece of fudge?" an eDiets member recently emailed me wishfully. "And maybe one of my best friend's cheese croissants at her holiday open house? After all, cheese is low-carb, right?"

If you think a low-carb program is the way to go, check us out! eDiets provides customized meal plans, menus and recipes, in addition to peer and professional support. Click here to get started.

Ah, the deceptive power of what I call "magical" thinking. For example: "I can have fudge on my low-carb diet because it's made with butter and cream."

Uh, well, yes, but it's also made with sugar. Lots and lots of sugar equal lots and lots of carbohydrates equals all those pounds that you worked so hard to lose are unmagically regained.

Don't become your own worst enemy at the holidays. The solution? Arm yourself with low-carb temptations-resistant armor:

• For breakfast, snacks, lunch and dinner, focus on the power of protein. Eat before you dash out the door, whether it's to the office or a party or shopping. For example, if you're on a low-carb food plan but love the crunch of high-carb treats such as corn chips and potato chips, try a high-fiber cracker topped with melted string cheese. You'll be fortified with protein power AND fiber –- the perfect combo for low-carb dieters.

• Don't hesitate to bring your own food. Tuck individually packaged string cheese or a small plastic bag of almonds in your purse for shopping or the office. Call your hostess or host before a holiday party and say that you're on a special food plan and would love to help them and yourself by preparing a special dish. For example, for a buffet table, a large platter of sliced turkey and chicken, interspersed with a variety of cheeses, and surrounded by black and green olives, with perhaps a small plate of high-fiber party breads or crackers. That should please other guests, your hostess or host, and you.

• Drink water. Frequently, what you think is hunger is in reality thirst. Your body will feel better when it's hydrated, your skin will benefit as well (not enough water can lead to dry skin, which is often a problem in winter).

• Exercise. Make it a priority. You'll feel better emotionally as well as physically. It doesn't have to be an all-or-nothing effort. I know many wanna-be exercisers who feel that "if I don't run 5 miles, I might as well forget about exercising." Go for three 10-minute walks each day -- walk the dog, walk to the post office, go for a family hike after dinner -- and you'll succeed with your exercise goals. Just be consistent.

• Now brush your teeth, rinse with mouthwash and congratulate yourself: You survived another day of holiday madness with your diet and health going strong!

P.S. Have friends who keep talking about going on a diet or wanting to lose weight? Then you know the perfect holiday gift for them: a membership to eDiets!

Need a diet that'll let you eat filling, tasty foods while you lose weight? We offer 23 personalized plans, including the red-hot carb-smart GI Diet. Visit eDiets to fill out a free diet profile.

Joanne Eglash has worked as a journalist for more than 15 years, specializing in health, fitness, diet/nutrition, lifestyles, careers and relationships. Among the publications and websites for which she has written are Shape magazine, Fit Pregnancy magazine, Working Mother magazine, KidsHealth.org, ePregnancy magazine, Every Baby magazine, Entrepreneur.com, the San Jose Mercury News, the Christian Science Monitor, Netsurfer Digest and more. She is the author of How to Write A .com Business Plan: The Internet Entrepreneur's Guide to Everything You Need to Know About Business Plans and Financing Options (McGraw-Hill).

Weight Loss Plateau On a Low Carb Diet

Question I have lost wieght in the past on a low carb diet but I stopped losing. What am I doing wrong? Answer by Tanya Zilberter, PhD Dear Erica, This is a very common situation with most of low carb diets. If you are on the Atkins diet, please keep it in your mind that it's missing an important point of controlling protein intake and keeping the proper ratios of carbs:protein: fat. This results in higher carbohydrate amounts getting into the blood because almost half of the food protein will be transformed into glucose inside the body. To make this long thing short, you can't tell for sure that your diet is a truly low carb one. As to the proper ratio of carbs:protein: fat, Atkins-type diets also disregard it. Meanwhile, if it's below a certain number, you have a hard time controlling appetite and cravings. Read more about it -- click here! More information about weight loss plateaus: When You Stop Losing Weight. A checklist Weight loss plateau and body weight set point Weight Loss Plateau on South Beach Diet Plateau on Wave 2 of Sonoma Diet

Yogurt is a special food low carb-wise

Yogurt desserts

Yogurt is a special food low carb-wise. Though you might find that it contains as many carb grams as whole milk does, this is simply impossible. The matter is, the friendly bacteria eat up most of the carb in the process of making the yogurt - the biological fact somehow ignored by those responsible for the nutrition labels on the foods. Since we disregard carb content in the yogurt, we don't indicate these recipes Fat Burning Indexes (tm)

Read why we offer yogurt recipes below (The History and Benefits of Probiotics)

1. Rhubarb Frozen Yogurt

1 cup stewed rhubarb
2 cups plain full fat yogurt
6 tablespoons sugar substitute, optionally
2 tablespoons orange rind, shredded

In food processor puree stewed rhubarb. Blend in yogurt, sugar substitute and orange rind. Freeze in a shallow metal pan for 3 to 4 hrs or until almost firm. Keep frozen, remove from freezer 15 min. before eating.

2. Yogurt Popsicles

Pour sweetened (optionally) yogurt into paper cups or plastic popsicle molds. Fill them almost to the top. Stretch a small piece of plastic wrap across the top of each cup or mold. Using wooden popsicle sticks, poke a hole in the plastic wrap. Stand the stick straight up in the center of the cup. Freeze.

3. Berry Smoothie

1 cup full fat yogurt
1/2 cup mixed berries (fresh or frozen) (strawberries, blueberries, etc)
2 tablespoons orange rind, shredded
Sweetener, optionally

Combine in a blender and mix until smooth. Thin with more orange juice if desired.

Do you have what it takes to turn a cheat into a tool for success?

Cheat & Still Reach Your Weight Goals

By Kenneth Schwarz, Ph.D., and Julie Schwarz
Special for eDiets

Cheating on a diet is one of the most crucial aspects when it comes to success or failure. If you can handle those inevitable lapses, you will be overcoming an important obstacle. It is in this area of mistakes -- cheats -- where dieters' attempts can live or die.

Do you have what it takes to turn a cheat into a tool for success?

Why do it alone? eDiets' health and fitness experts will customize one of our 23 meal plans to match your needs and preferences. Our chatrooms, online Community groups, mentors and motivational gurus can make adopting a healthy lifestyle so much easier.

Take this quiz and find out.

1. Can you pick up and go on with your diet after a cheat?

2. Do you stop to consider the circumstances surrounding a cheat?

3. Can you accept yourself as not being perfect on a diet?

4. Do you forgive yourself for a lapse?

5. Can you keep one cheat from leading you to another?

6. Do you believe that personal change is a process?

7. Do you think you will still be able to change the way you eat, even though you cheat sometimes?

8. Do you think mistakes are part of learning something new?

9. Can you avoid feeling like a failure because of a slip?

10. Do you think that changing your behavior might take more than one attempt?

11. Can you hold on to your self-confidence, even after a cheat?

12. Can you forgive yourself for having less willpower at times?

13. Do you know how to include dealing with cheats in your weight-loss plan of action?

14. Can you avoid going on to the next diet just because of a cheat?

15. Can you avoid feeling guilty about a lapse?

16. Can you view a cheat as a small thing and not a catastrophe?

17. Do you know how to learn about yourself from your cheats?

18. Do you pay attention to what you do after you cheat?

19. Can you keep one cheating episode from turning into a total pig-out?

20. Do you still have hope after a cheat?

If you have more YES answers than NO answers, your chances of sticking with it, even though you cheat sometimes, are very good.

If you have more NO answers than YES answers, you may be in danger of letting a cheat lead to a total collapse of your diet. Work on understanding your cheating episodes as much as possible -- when they happen, why they happen, how often they happen. Use this knowledge and you won't have to give up just because you cheat.

Need a diet that'll let you eat filling, tasty foods while you lose weight? We offer 23 personalized plans, including the red-hot carb-smart Glycemic Impact Diet

Kenneth Schwarz, Ph.D., is a psychologist and psychoanalyst specializing in personal change and goal achievement. Dr. Schwarz maintains a psychology practice in Connecticut and is a member of the allied health staff at Sharon Hospital. He and his wife, Julie Schwarz, are co-authors of the e-Booklet "How to Break Through the 15 Obstacles to Achieve Diet Success." Their Dear Maria blog is filled with information and advice about successful dieting.

Olive Oil: Low Carb Diet's Good Fat

Olive Oil Tricks and Tips
From the Zone Diet

Olive oil is great for your health, as long as it is enjoyed in moderation. In fact, the Food and Drug Administration's has even given this flavor booster its stamp of approval. In 2004, the FDA allowed olive oil products can carry a "qualified health claim" about their heart-healthy benefits.

Many products carry this claim, and some are more appropriate for The Zone Diet than others. Here are good ways to enjoy olive oil, and a few products to avoid:

• Spray canisters designed for olive oil are a great new invention because they evenly disperse a small amount of oil over a large surface — your sauté pan, for instance.
• Spreads that come in margarine-type tubs aren't ideal when you're in the Zone. They're often promoted as healthier than butter and margarine, and contain no saturated fat or trans fats, but their primary ingredient is usually soybean oil. Before you buy one of these spreads, check the ingredients label.
• A trick for distributing a small amount of oil over your salad greens: Put washed and well-dried greens in a resealable plastic bag and pour oil-and-vinegar mixture into the bag. Seal the bag and shake vigorously to distribute.
• "Keep in mind when purchasing olive oils that each has its own distinct taste, smell, appearance, and even antioxidant content, depending on the olive variety it's derived from," says Dr. Sears. His favorite: his own Organic Extra Virgin Olive Oil, which is rich in hydrophobic antioxidants, compounds that may help prevent the inflammation behind some health problems.

MEMBERS GET MORE! You'll find hundreds of healthy eating tips and ideas on Dr. Sears Zone Diet Advantage.

Lemon-Tarragon Chicken Salad, 6 carb grams

Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
From South Beach Diet

Phase 1

Makes 6 servings

Creamy lemon dressing adds a refreshing kick to this chicken salad. Select the sturdy inside leaves of the lettuce head to hold the salad. Each leaf should hold about one cup of chicken salad. Serve immediately after filling the lettuce cups.

4 (6-ounce) boneless, skinless chicken breast halves
1 bunch asparagus, trimmed (about 1 pound)
1/2 cup fat-free plain yogurt
1/4 cup mayonnaise
3 tablespoons fresh lemon juice
2 stalks celery, thinly sliced
3 tablespoons thinly minced red onion
2-3 tablespoons finely chopped fresh tarragon
Salt
6 leaves butter lettuce

1. Trim excess fat and skin from chicken. Place chicken and 4 cups of water in medium Dutch oven or heavy saucepan over medium-high heat. Bring to a simmer; cook 10 minutes, or until chicken is just cooked. Transfer chicken to bowl. Let chicken cool, and slice into 1-inch strips.

2. Bring water to a boil in medium saucepan over high heat. Add asparagus and cook, 3 minutes, until tender-crisp. Drain and rinse with cold water. Slice diagonally into 1/2-inch pieces.

3. In medium bowl, combine yogurt, mayonnaise, and lemon juice. Add chicken strips, asparagus, celery, onion, and tarragon. Season with salt to taste and add one scoop of mixture to each lettuce leaf.

Per serving:
235 calories
24 g protein
9 g carbohydrate
3 g fiber
11 g total fat
2 g saturated fat
64 mg cholesterol
249 mg sodium

Low Carb Meals. Roasted Lamb with Garlic

Roasted Rack of Lamb with Garlic Sauce - Low Carb

Roasted rack of New Zealand lamb in a deep brown garlic sauce made with white wine and shallots complemented by mashed turnips with bacon and a blend of yellow and green beans.

Net Carbs: 10g
Net Wt: 15 oz

____________________
We create great Low Carb recipes - everything from soups and appetizers to complete meals and desserts. Then, using only the finest ingredients, we prepare everything, with skill, know-how, and artistry, just for you. We do all the time-consuming things. We shop and we chop. We mix, blend, and sauté. We grill the steaks, roast the lamb, poach the salmon. All you need to do is follow the simple instructions to heat and serve our meals in about 10 minutes. It's that easy. Home Bistro

Low Carb Recipe Makeovers

Low Carb recipe Makeover - Sesame-Almond Cookie

Almost everyone loves cookies. Most store bought varieties, though ...

Easy Dr. Weil's Rancheros Recipe

Mama Lupe's Low-Carb Tortilla instead of regular tortilla, soybeans instead of regular beans, and California avocado instead of Florida avocado make this rancheros recipe a low carb one: 9.5 carb grams comparing with 32 g in the initial ...

Low Carb Food and Recipe Archive

One-Minute Zone Breakfasts | The Zone - fast meal idea for tonight's dinner | Curry Green Beens and Tofu by the Zone Diet | South Beach Diet Recipe - Oriental Cabbage Salad | Low Carb Recipe Makeover | Low Carb Food - Wild Salmon.

Hot Dogs and Peppers for Memorial Day

Hot dogs? Hamburgers? Potato salad? The Zone Diet Advantage recipe archive yields delicious, Zone-balanced alternatives. ...

Potato-Rosemary-Crusted Fish Fillets

Low Carb Makeover: Net Carbohydrates 10 grams less; Protein - 4 grams more

Banana Nut bread without feeling guilty!

We modified the Low Fat Banana Honey Bread recipe...

Tahini Zone Cake Recipe

Tahini: The Healthier Fat
From the Zone Diet

Dr. Sears is careful to recommend only the healthiest fat sources, avoiding foods with trans fats or those high in cholesterol. You may have noticed "tahini" on his list of favorable fats -- if you haven't tried this paste, which is made from sesame seeds, you're in for a treat!

Common in Middle Eastern cuisine, tahini is the major ingredient in hummus. It is sold in a jar and has a long life in the fridge. Best of all, it is nutrient-dense, delivering vitamin E and protein. Some manufacturers even offer flavored tahini. Lemon, cracked-pepper, and garlic flavors are all fine, but check the label. You'll want to steer clear of brands that mix in high-fat ingredients.

To get you started on tahini, try this recipe as a savory alternative to basic pancakes:

Tahini Zone Cakes
Yield: 6 or 7 cakes

Ingredients
1/2 cup low-fat cottage cheese
1/4 cup egg substitute or 2 egg whites
1/2 cup water
1 1/2 tablespoons tahini
1/2 teaspoon vanilla
2/3 cup oatmeal
1/2 teaspoon baking powder

Toppings
1/2 cup blueberries (mashed) or 1/3 cup apple sauce

Instructions
In a food processor or with a hand mixer, blend cottage cheese, egg substitute, water, vanilla, and tahini until smooth. Add oatmeal and baking powder, and pulse (or stir by hand) until incorporated. Batter will be thin at first, but will thicken if left to stand.

Cook on a 350-degree griddle or very hot pan (both will need a light coating of oil spray) on stove top. Transfer to plate when ready and add topping.

Low Carb 1600 Calories a day plan

Enjoy delicious low carb food without the hassle. We'll cook the food, you'll lose the weight. Find out how!

Freshly prepared, delicious, and nutritionally balanced meals. ...with Diet to Go there is no portioning, rationing, counting calories or carbohydrates. We build the perfect meal plan customized for you. You just enjoy the food prepared for you by your personal chef. Unlike other diets that require expensive supplements or foods. Diet to Go provides all your food delivered right to your door. We have served over 385,000 meals since 1995 to thousands of happy consumers. MEET THE DIETITIAN Rebecca is a registered dietitian and an exercise physiologist who believes that we can change our metabolism and achieve optimal health through proper nutrition and regular exercise.

Low Carb 1600 Calories a day plan Breakfast Western Omelet with Fajita Veggies Sausage Links Lunch Baked Turkey Cutlet in Curry Sauce Onions & Peppers Cauliflower Dinner Crab-Stuffed Flounder Dill Sauce Cauliflower Green Beans Creamed Spinach

Tuna and Spinach Salad With Yogurt-Dill Dressing

A Fix for Canned Tuna
From the Zone Diet

Many people associate canned tuna solely with tuna fish sandwiches. But in the Zone canned tuna is a pantry staple that can be dressed up for elegant salads, providing the protein portion of your meal at an extremely reasonable cost. When buying canned tuna, be sure to choose "water-packed" instead of "oil-packed." Some companies also sell tuna marinated in pouches -- Starkist, for instance, offers tasty hickory-smoked and garlic-and-herb tunas. These are a good option, too.

To help you break out of the tuna fish sandwich mold, try this delicious salad -- and serve it with a Melon-Berry Cooler to complete your Zone meal:

Tuna and Spinach Salad With Yogurt-Dill Dressing and Melon-Berry Cooler

Prep: 20 minutes
Yield: 4 meals

Ingredients

Yogurt-Dill Dressing
1 cup organic low-fat yogurt
1/3 cup Nayonnaise (soy-based sandwich spread)
4 teaspoons fructose powder
1 tablespoon Dijon mustard
1/4 cup minced fresh parsley leaves
1 1/2 teaspoons minced fresh dill weed or 1/3 teaspoon dried dill
1/4 teaspoon finely ground white or black pepper
Finely ground sea salt (to taste)

Tuna and Spinach Salad
10 cups baby spinach, washed, spun dry
2 medium-size Roma tomatoes, thinly sliced or diced
1 cup bottled artichoke hearts, drained
2 cups English cucumber, peeled, quartered, thinly sliced
1 cup minced scallions (green onions)
12 ounces water packed, no-salt tuna, drained
18 lightly toasted walnut halves, coarsely chopped
1/4 cup capers, rinsed and chopped (optional)

Melon-Berry Cooler
2/3 cup apple juice
3 cups cubed honeydew or cantaloupe melon
1 1/4 cups fresh, rinsed and drained, or thawed frozen blueberries
1 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon
6 ice cubes

Instructions
1. Combine the dressing ingredients in a small bowl or wide-mouth16-ounce jar and whisk or shake well.

2. Layer and divide the salad ingredients among 4 large dinner plates or in 4 (1-quart) bowls with snap-on lids for pack lunches. Toss with dressing just before serving.

3. Combine the Melon-Berry Cooler ingredients in a blender. Cover and process until smooth, then pour into 4 tall glasses or chill in Thermo bottles for meals to go.

5 Carb Grams Chicken Recipe

Chicken Soup With Lime

From Sonoma Diet

Give your usual chicken noodle soup a Mexican-inspired makeover for a taste that's muy caliente!

START TO FINISH: 30 minutes MAKES: 4 servings

12 ounces skinless, boneless chicken breasts, cut into bite-size pieces Kosher salt (optional)
Freshly ground black pepper (optional)
3 cloves garlic, minced (1 1/2 teaspoons minced)
1 tablespoon extra-virgin olive oil
1 tablespoon hot chili powder
1/2 teaspoon cumin seeds, crushed, or 1/4 teaspoon ground cumin
1/4 to 1/2 teaspoon crushed red pepper (optional)
2 14-ounce cans chicken broth
1/2 cup chopped green onions
1 large tomato, chopped
3 tablespoons lime juice
1 tablespoon chopped fresh cilantro

If desired, season chicken with kosher salt and black pepper. In a Dutch oven, cook chicken and garlic in hot oil over medium-high heat until chicken is no longer pink. Stir in chili powder, cumin seeds, and, if desired, crushed red pepper. Cook and stir for 30 seconds. Stir in chicken broth and green onions. Bring to boil; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Stir in tomato, lime juice, and cilantro.

Nutrition Facts per serving: 178 cal., 8 g total fat (1 g sat. fat), 45 mg chol., 719 mg sodium, 6 g carbo., 1 g fiber, 21 g pro.

Salmon with Pesto Mayo, 5 carb grams

Makes 4 servings Start to Finish: 20 minutes Source: Better Homes and Gardens Ingredients

4 5- to 6-ounce skinless, boneless fresh or frozen salmon fillets

2 tablespoons crumbled firm-textured bread

1/4 cup mayonnaise or salad dressing

3 tablespoons purchased basil pesto

1 tablespoon grated Parmesan cheese

Directions

1. Thaw fish, if frozen. Preheat broiler. Place the bread crumbs in a shallow baking pan. Broil 4 inches from heat for 1 to 2 minutes or until lightly toasted, stirring once. Set bread crumbs aside.

2. Measure thickness of fish. Place fish on the greased unheated rack of broiler pan, tucking under any thin edges. Broil 4 inches from heat for 4 to 6 minutes per 1/2-inch thickness or until fish just begins to flake easily with a fork. Turn over 1-inch-thick fillets halfway through broiling.

3. Meanwhile, in a small bowl stir together mayonnaise and pesto; set aside. Combine toasted bread crumbs and cheese. Spoon mayonnaise mixture over fillets. Sprinkle with crumb mixture. Broil 1 to 2 minutes more or until crumbs are lightly browned. Makes 4 servings. Nutrition facts per serving: calories: 363 total fat: 24g saturated fat: 3g cholesterol: 84mg sodium: 309mg carbohydrate: 5g fiber: 0g protein: 31g vitamin A: 6% calcium: 4% iron: 7%

Low Carb Wraps: Waldorf salad-style wrap

Healthy Homemade Wraps

Wraps -- meats and veggies wrapped in a tortilla -- have almost replaced sandwiches as America's most popular lunch food. While many of the wraps found in delis and fast-food restaurants are made with healthy-sounding ingredients, most are not Zone Diet friendly. Tortillas contain unfavorable carbs, and wrap fillings are often high in fat.

You can easily make wraps at home that are in the Zone Diet by skipping the tortilla altogether and using a large cabbage leaf in its place. Here's what to do: Lay the leaf on a cutting board and then stuff it with the filling of your choice. For example, a Zone-balanced, Waldorf salad-style wrap might include 1/4 cup of chopped grapes, 1/4 chopped apple and a handful of salad greens tossed with 1/3 teaspoon olive oil and vinegar, as well as salt and pepper to taste. Add 1 1/2 ounces of shredded turkey, chicken, or ham, then close the leaf, securing with a toothpick. Feel free to substitute with the fruits, veggies and protein of your choice, either tossing with olive oil or sprinkling nuts into the mix to keep your wrap Zone-balanced.

Zoned Cocoa-Banana Cherry Freeze

From the Zone Diet

Ingredients
1/2 cup Edensoy Original Soy Milk or similar brand, chilled
1 teaspoon unsweetened almond or macadamia nut butter
14 grams unflavored or unsweetened vanilla soy protein powder
1 heaping tablespoon unsweetened cocoa powder
1/3 ripe, medium banana, peeled, sliced, and frozen
3/4 cup frozen, unsweetened cherries
1 teaspoon pure vanilla extract

Optional ingredients
1/8 to 1/4 teaspoon stevia extract powder or 2 to 4 drops stevia extract liquid
1 tablespoon apple-fiber powder
3 to 4 ice cubes

Instructions
1. Pour soy milk into a blender container. Add nut butter, protein powder, unsweetened cocoa, vanilla, and stevia. Add apple-fiber powder if desired (for added thickness and blood sugar control). Cover and blend until smooth. Stop and scrape down the sides with a spatula.

2. With the motor running, add the frozen fruit through the top feeder. When blended, add ice cubes one or two at a time, blending on the ice-crushing setting until you achieve desired thickness. Stop and start blender, pushing the pulse button repeatedly until ice is completely crushed and mixture is smooth and thick. Try a spoonful. Add more stevia if a sweeter taste is desired.

3. Pour into 4 custard cups or dessert dishes and serve immediately, or 4 to 8 small paper cups, then freeze until firm, about 3 hours. If frozen solid, remove from freezer 10 to 15 minutes before serving, or as needed to soften to an ice cream texture. Alternatively, pour into a tall fountain glass to serve one person for breakfast.

MEMBERS GET MORE! You'll find hundreds of cooking tips and recipes on Dr. Sears Zone Diet Advantage.

Coleslaw with Tofu Mayonnaise, 11 carb grams

Creamy Coleslaw with Tofu Mayonnaise

2 Servings

This healthy version of an American classic is good with sandwiches. Cabbage is a cruciferous vegetable providing indoles which may be related to a reduced risk of breast cancer.

Ingredients:
4 cups shredded cabbage 1 cup shredded carrot 1/4 cup tofu mayonnaise (recipe follows) 1 tsp celery seed (optional)

Instructions:
In a medium bowl, mix together the cabbage and carrot. Add the tofu mayonnaise and celery seed, if you use it, and stir gently to mix well.

Tofu Mayonnaise

Ingredients:
1 cup tofu, regular or silken, drained
2 tsp cider vinegar
2 tsp Dijon mustard
2 tsp honey (or sugar)
1 tbsp extra-virgin olive oil preferably
1 tsp herb blend

Instructions:
Mix all ingredients together until creamy. Refrigerate.

Nutritional Information:

Per serving:
99 calories
3 g total fat (0 g sat)
0 mg cholesterol
16 g carbohydrate
5 g protein
5 g fiber
71 mg sodium

Zone Diet Appetizers. Zoned Hummus and Veggie

From the Zone Diet

Entertaining and staying in the Zone are not mutually exclusive. In fact, this Zone recipe, which was originally designed for lunch, also makes the perfect party platter — in place of typical, high-fat hors d'oeuvres. Keep in mind that the recipe below gives you individual lunch portions, so be sure to reduce the amounts if you plan to eat it as a snack. Enjoy!

Zoned Hummus and Veggie Plate

Prep: 20 minutes
Yield: 4 servings

Ingredients

Hummus

2 cups drained, canned, cooked chickpeas (save juice)
14 ounces drained, canned, no-salt, water-packed tuna
2 hard-boiled eggs
1/2 cup raw or toasted, unsalted sesame tahini
1/3 cup fresh lemon juice (1 lemon)
1/4 cup fresh parsley, minced
3 garlic cloves, minced1 teaspoon ground cumin
1/2 teaspoon ground black pepper1 cup chickpea juices or filtered water
1/2 teaspoon sea salt (optional)
Ground paprika for garnish

Vegetables

5 cups romaine lettuce or baby greens salad mix
2 cups peeled, sliced cucumber
2 tomatoes, sliced
2 cups celery sticks
2 whole-wheat pita pockets, halved

Instructions

1. To make the hummus, combine the chickpeas, tuna, eggs, tahini, lemon juice, parsley, garlic, cumin, pepper, and chickpea juices or water in the work bowl of a food processor. Add sea salt if desired. Cover and process until smooth, stopping to scrape down the sides with a spatula. Add additional water as needed to blend. Taste and adjust the seasonings. Divide into 4 containers with lids, garnish with paprika, cover, and refrigerate.

2. Divide the vegetables among 4 containers with lids. Place each pita bread half in a small plastic or wax-paper bag. Cover and chill.

3. At lunch, spoon the hummus over the lettuce, tomato, and cucumbers. Stuff a portion of this mixture in a pita half and eat the rest on the side with the celery sticks.

MEMBERS GET MORE! You'll find hundreds of healthy eating tips and ideas on Dr. Sears' Zone Diet Advantage.

Zone Diet Recipe: Bed and Breakfast Waffles

Bed and Breakfast Waffles

From the Zone Diet

On summer weekends, there's nothing nicer than a relaxing breakfast served in bed or at an outdoor table. We've adapted this classic waffle recipe so that it's Zone-friendly. Serve with turkey bacon and the fruit of your choice.

You can double this recipe and freeze the waffles in plastic bags. Just pop a couple in the toaster and top with fruit when you're ready to eat them. If you're planning to do this, be sure to slightly undercook them and cool completely before bagging and freezing.

Bed and Breakfast Waffles
Yield: 2 waffles (1 serving)

Ingredients
1/4 cup cottage cheese
1/4 cup egg substitute (or 2 egg whites)
1/2 cup water
1 teaspoon olive oil
1/2 teaspoon vanilla extract
2/3 cup oatmeal
1/2 teaspoon baking powder
1 teaspoon fructose
3 slices turkey bacon
1/3 cup unsweetened applesauce or 1 cup strawberries, slightly mashed, or 1 cup raspberries

Instructions
1. Blend cottage cheese, egg substitute, water, vanilla, and olive oil in a food processor until smooth.

2. Put oatmeal, baking powder, and sweetener in food processor or blender and process until powdered.

3. Mix the dry and the wet ingredients to form a batter. As the mixture stands, it will thicken and it may be necessary to add more water (a tablespoon at a time) to get a smooth consistency.

4. Cook in a waffle iron to the iron's specifications, usually about four minutes each.

Sweet-and-Sour Thai Shrimp Salad, 9 carb grams

From the ChangeOne Diet Coconut and lime juice balance the spicy bite of crushed red pepper in this summer cooler. PREPARATION TIME: 20 minutes COOKING TIME: 5 minutes NUMBER OF SERVINGS: 4

INGREDIENTS: DRESSING 1 1/2 tablespoons olive oil 1/4 teaspoon crushed red pepper flakes, or to taste 1/4 cup bottled clam juice 2 tablespoons fresh lime juice SHRIMP SALAD 12 ounces peeled and deveined medium shrimp 1 small head Savoy cabbage or iceberg lettuce, shredded (4 cups) 1 large carrot, peeled and grated (1 cup) 4 ounces bean sprouts 3 tablespoons unsalted dry-roasted peanuts 3 tablespoons flaked sweetened coconut 1 scallion, including top, thinly sliced

DIRECTIONS: 1. Bring a large saucepan of water to boil. 2. Make dressing: Meanwhile, heat oil in a small saucepan over low heat. Add red pepper flakes and cook, swirling occasionally, 3 minutes. Strain oil into a small bowl (discard red pepper flakes) and whisk in clam and lime juices; set aside. 3. Make shrimp salad: Drop shrimp into the boiling water, reduce heat to medium-low and simmer 2 minutes, until shrimp turn opaque. Drain shrimp and rinse under cold water to stop the cooking process; drain well. Transfer shrimp to a large bowl; add cabbage, carrot, bean sprouts, peanuts, coconut, and scallion. Pour dressing over salad and toss to coat.

Nutrition Per Serving: Per serving: Calories 210, fat 9 g, saturated fat 3 g, cholesterol 130 mg, sodium 190 mg, carbohydrate 12 g, fiber 3 g, protein 21 g.

Catfish with Black Bean and Avocado Relish

Catfish with Black Bean and Avocado Relish
Source: Better Homes and Gardens

Ingredients

6 4-ounce fresh orfrozen catfish fillets, about 1/2 inch thick
1 teaspoon finelyshredded lime peel
3 tablespoons lime juice
2 tablespoons snippedfresh cilantro2 tablespoons snippedfresh oregano
2 tablespoons finelychopped green onion
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon cayennepepper
1 15-ounce can blackbeans, rinsed and drained1 medium avocado,halved, seeded, peeled, and diced
1 medium tomato, chopped
Lime wedges

Directions

1. Thaw fish, if frozen.Rinse fish; pat dry with paper towels. Set aside
2. For relish, in a smallbowl,combine lime peel, lime juice, cilantro, oregano, green onion, oliveoil, salt, and cayenne pepper. In a medium bowl, combine beans,avocado, and tomato; stir in half of the cilantro mixture. Cover andchill until serving time.
3. Place fish on rack of anuncovered grill directly over medium coals. Grill for 4 to 6 minutes oruntil fish flakes easily when tested with a fork, turning and brushingonce with remaining cilantro mixture halfway through grilling. Discardany remaining cilantro mixture. Serve fish with relish and lime wedges.Makes 6 servings.

Broccoli Soup, 7 carb grams

From Dr. Weil's Optimum Health Plan.

Five Ways to Prepare Chicken Breasts

From the Zone Diet

Supermarkets often have sales on chicken breasts, with jumbo packs advertised at very low prices. Take advantage of these deals when you can, since chicken is a great source of low-fat protein in the Zone Diet .

To prepare chicken breasts, unwrap the pack and cut the raw breasts into Zone-appropriate portions — roughly the size of a deck of cards. Then rewrap the portions and freeze. When you're ready to use the chicken, place the portions in the fridge in the morning to thaw — this way they'll be ready to cook at dinnertime. Here are five ways to use chicken:

1. Design your own Cobb salad by arranging the broiled chicken (cut in strips) on a salad platter, along with the carbs of your choice — greens, tomatoes, asparagus, or whatever you have on hand. Don't forget to add a dash of oil and vinegar to your salad.
2. Try making chicken sate by threading chicken strips onto a skewer with veggies such as bell peppers, cherry tomatoes, and zucchini.
3. When you're serving chicken for dinner, cook and dice an extra portion to toss into an omelet the next morning.
4. Presliced chicken at the deli counter is expensive. Instead, whenever you cook one breast, cook a second, too. Allow it to cool, and then slice it for use as a snack — enjoy it with a half apple and six peanuts, for instance.
5. If you're serving whole breasts for dinner, slice an extra breast into strips and pop them into the refrigerator over night, covered with a lime-and-salsa marinade (see recipe below). The following evening, you'll be minutes away from enjoying these fajitas:

Chicken Fajitas

Ingredients
3 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
1/2 fajita-size (8 inch) tortilla
1/2 cup chopped tomato
3 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, 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.

MEMBERS GET MORE! You'll find hundreds of cooking tips and recipes on Dr. Sears Zone Diet Advantage.

Pesto Devilled Eggs Recipe 1 Carb Gram

Pesto Devilled Eggs
From Dr. Weil's Optimum Health Plan: Get your free health assessment now!

1 Serving

This little dish makes a good mid-morning snack, especially for people trying to restrict their carbohydrate intake. Pestos are a great ingredient to have on hand; experiment with some of the more innovative varieties - just make sure to read the labels carefully.

Ingredients:
1 hard boiled egg
2 tsp pesto

Instructions:
Peel a hard-boiled egg and cut in half lengthwise. Remove the yolk, mash the yolk with the pesto and replace it in the egg white.

Nutritional Information:

Per serving:
116 calories
9 g total fat (3 g sat)
190 mg cholesterol
1 g carbohydrate
7 g protein
0 g fiber
124 mg sodium

Low Carb Pasta Fagiole Recipe

Pasta Fagiole
From Dr. Weil's Optimum Health Plan: Get your free health assessment now!

8 Servings

This traditional pasta and white bean soup is an Italian classic. Be sure to cook the pasta until just al dente. Keeping it a bit chewy or "toothsome" insures it maintains a low glycemic index. It makes a wonderful supper when served with a large tossed salad of romaine lettuce with red peppers, olives and sliced cucumbers and a dessert of plump dried fruit and roasted almonds.

Ingredients:
1 cup dried small white beans
1 tablespoon extra-virgin olive oil
1 large onion, chopped
6 cloves garlic, minced
10 cups water or vegetable stock
1/2 teaspoon dried rosemary, crushed
1 cup small pasta, such as orzo or small shells - for low carb diet, use Low Carb Elbows
Salt and black pepper to taste
2 tablespoons fresh parsley, chopped
1 cup freshly grated Parmesan cheese
Additional extra-virgin olive oil (optional)

Instructions:
1. Wash the beans. In a large pot, cover them with cold water. Soak for 8 hours. Drain into a colander.

2. In the same pot, heat 1 tablespoon of olive oil over medium heat, add the onion and garlic, and sauté until soft.

3. Add the beans and water or stock. Cover and bring to a boil over high heat. Reduce heat to low, add the rosemary, and simmer 2 hours or until the beans are tender.

4. Raise heat to high, add the pasta, and cook until al dente.

5. Season the soup to taste with salt and pepper, garnish with the chopped parsey. Serve accompanied by grated Parmesan cheese and the optional extra-virgin olive oil.

Nutritional Information:

Per serving:
315 calories
6 g total fat (3 g sat)
10 mg cholesterol
44 g carbohydrate - 9 carb grams with Low Carb Elbows
22 g protein
10 g fiber
450 mg sodium