Read Online The Mediterranean Zone by Dr. Barry Sears - Free Book Online Page A
Authors: Dr. Barry Sears
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spray
2 teaspoons extra-virgin olive oil, divided
⅔ pound leeks, thinly sliced
Salt to taste
2 tablespoons unsalted vegetable stock
8 ounces lean lamb loin
Pinch dried thyme
Pinch dried marjoram
Chili powder to taste
1 cup blueberries
Peel and pierce the eggplant a few times. Wrap in a wet paper towel, then cover with plastic wrap. Cook for 8 minutes in the microwave on high heat. While the eggplant cooks, coat the bottom of a skillet with olive oil spray and 1 teaspoon of the olive oil and place over medium heat. Sauté the leeks with salt for 10 minutes, adding stock as needed. Spray a second skillet with olive oil spray. Season the lamb loin with salt, thyme, and marjoram, and cook over medium heat, 6 minutes per side.
Cut the cooled eggplant into cubes and add to the sautéed leeks, and season with chili powder.
Put the eggplant and leek salad in a serving dish. Cut the lamb into slices and place on top of the eggplant and leek salad. Drizzle with the remaining 1 teaspoon extra-virgin olive oil and serve.
Serve ½ cup of blueberries per serving for dessert.
Per serving:
Calories 364 g, protein 28 g, fat 11 g, carbohydrate 40 g, and fiber 12 g
Late Evening Snack: Turkey-Apple Crunch for Two
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
Day 4
Breakfast: Salty Mousse
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
Lunch: Roasted Vegetables with Melted Mozzarella
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
Late Afternoon Snack: Pear and Parmesan Cheese Snack
Yield: 2 servings
Total time: 5 minutes
Ingredients:
3 ounces grated Parmesan
1 pear, cored and sliced
Top the
2 teaspoons extra-virgin olive oil, divided
⅔ pound leeks, thinly sliced
Salt to taste
2 tablespoons unsalted vegetable stock
8 ounces lean lamb loin
Pinch dried thyme
Pinch dried marjoram
Chili powder to taste
1 cup blueberries
Peel and pierce the eggplant a few times. Wrap in a wet paper towel, then cover with plastic wrap. Cook for 8 minutes in the microwave on high heat. While the eggplant cooks, coat the bottom of a skillet with olive oil spray and 1 teaspoon of the olive oil and place over medium heat. Sauté the leeks with salt for 10 minutes, adding stock as needed. Spray a second skillet with olive oil spray. Season the lamb loin with salt, thyme, and marjoram, and cook over medium heat, 6 minutes per side.
Cut the cooled eggplant into cubes and add to the sautéed leeks, and season with chili powder.
Put the eggplant and leek salad in a serving dish. Cut the lamb into slices and place on top of the eggplant and leek salad. Drizzle with the remaining 1 teaspoon extra-virgin olive oil and serve.
Serve ½ cup of blueberries per serving for dessert.
Per serving:
Calories 364 g, protein 28 g, fat 11 g, carbohydrate 40 g, and fiber 12 g
Late Evening Snack: Turkey-Apple Crunch for Two
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
Day 4
Breakfast: Salty Mousse
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
Lunch: Roasted Vegetables with Melted Mozzarella
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
Late Afternoon Snack: Pear and Parmesan Cheese Snack
Yield: 2 servings
Total time: 5 minutes
Ingredients:
3 ounces grated Parmesan
1 pear, cored and sliced
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