Read Online The Mediterranean Zone by Dr. Barry Sears - Free Book Online Page B
Authors: Dr. Barry Sears
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pear slices with the grated cheese.
Per serving:
Calories 103, protein 5 g, fat 4 g, carbohydrate 13 g, and fiber 3 g
Dinner: Chicken with Mushrooms and Peppers
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
Late Night Snack: Red Wine and Cheese Snack
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
Day 5
Breakfast: Spinach Omelet with Fruit Bowl
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 Parmesanand 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
Lunch: Orange Grilled Salmon with Fennel Tomato Salad
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
Late Afternoon Snack: Berries and Yogurt
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,
Per serving:
Calories 103, protein 5 g, fat 4 g, carbohydrate 13 g, and fiber 3 g
Dinner: Chicken with Mushrooms and Peppers
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
Late Night Snack: Red Wine and Cheese Snack
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
Day 5
Breakfast: Spinach Omelet with Fruit Bowl
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 Parmesanand 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
Lunch: Orange Grilled Salmon with Fennel Tomato Salad
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
Late Afternoon Snack: Berries and Yogurt
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,
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