Zone supper meals club!
August 24, 2008
“I love the LORD, for he heard my voice; he heard my cry for mercy. Because he turned his ear to me, I will call on him as long as I live.”- Psalm 116:1-2
Rules:
1. You can spend a Maximum of $50!
2. You have to fix a Minimum of 4 Meals
3. You have to fix two 4 block and two 3 block for each meal!
4. I can give you examples if you want them. Before you make them I need to see the ingredants.
5. You need to have the meals easy to prepare out of the fridge! Frozen or Fresh!
6. You need a food scale and measuring cups to participate!!
7. Make a comment if you are interested!
My meal is going to be:
Marinade:
2 TB olive oil, 2 TB balsamic vinegar and 3 cloves garlic crushed. Mix all ingredients and marinate 1 1/2 pounds of flank steak for 20-30 minutes.
Filling: Mix and saute the following ingredients;
4 scallions chopped
1 red bell pepper sliced into thin strips
1 cup spinach (add in the last 30 seconds of cooking)
Remove flank steak from marinade and lay flat. Spread 2 oz of shredded pepper jack cheese over meat. Top with pepper, onion mixture. Roll steak tightly and bind with string or kitchen twine. Place on rack in baking dish seam side down. Cook 45-50 minutes at 450 degrees. Let stand for 10 minutes before slicing.
Stuffed Flank Steak- 3 blocks
3 oz stuffed steak- (3 blocks protein/ 1 block fat)
1 1/2 cups zucchini and onions (1 1/2 blocks carbs)
1/2 whole wheat pita (1 block carb)
I counted the fat in the pepper jack and the olive oil used to marinate. I was still 1/2 block short on carbs
Check out the Zone Lasagna on the zone website. Real money and a pretty frequent meal for me….
Vegetable & Turkey Lasagna
Servers 4 - 4 block meals
Ingredients:
1 lb + 4oz. (20oz) ground turkey
1 Tablespoon olive oil
1 cup onion, diced
2 Tablespoons garlic, minced,br> 1 Tablespoon Cajun seasoning
1 Tablespoon Italian seasoning
1 15oz.can tomato sauce
1 28oz.can diced tomatoes, drained
1 cup black olives sliced
4 medium zucchini, thinly sliced lengthwise in long strips
3 medium yellow squash, thinly sliced lengthwise in long strips
1 cup mozzarella, shredded
Salt & pepper to taste
Instructions:
1) Preheat oven to 350.
2) In a large skillet over med-high heat sauté ground turkey until brown and cooked throughout, (no pink). Remove to a platter.
3) In same skillet add olive oil, onions, garlic, and spices. When onions are translucent add tomato sauce, diced tomatoes, olives and ground turkey. Simmer for 10 to 15 minutes.
4) In a baking dish spread a small amount of tomato/turkey mixture on bottom. Layer strips of zucchini and summer squash with sauce. Top with mozzarella.
5) Cover baking dish with aluminum foil and place in oven for 30 minutes. Uncover and continue to bake until cheese is brown and bubbly.
6) Remove from oven and let stand for 10 minutes before serving.
Optional: may be served with tossed salad.