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Dinner Recipes

Almond Chicken

A simple dinner that's quick to put together. 

Almond, Lemon-Crusted Fish with Spinach

Serve warm or at room temperature. 

Antipasto Salad

Contains No-Fat Tasty Dressing - (see recipe in sides and snacks) made ahead of time. 

Apricot-Lemon Chicken on Faux Mashed Potatoes

Faux Mashed Potatoes will become a favorite. 

Asian Chicken Stir Fry

Better than Chinese take-out 

Baked Avocado Chicken and Vegetables

Avocado is a tasty touch. 

Baked Chicken and Broccoli Salad

Add your favorite spices or prepare as is. 

Baked Chicken with Italian Vegetable Packets

Recipe prepared in aluminum foil. 

Baked Cod with Beans and Salad

A taste of New England. 

Baked Scallops

Marinate overnight. 

Baked Sole Fillet with Herbs

Try to purchase fresh fillets of similar size.  

Baked Tilapia with Vegetables

Choose your favorite spices. 

Barbecue Beef with Onions

Healthy barbecue flavors 

Barbecue Turkey Tips with Spinach Salad

Features Zoned Barbecue Sauce 

Beef and Barley Stir Fry

Barley helps carbs add up quickly. 

Beef & Cabbage Stir-Fry with Peanut Sauce

Peanut sauce ties it all together. 

Beef Goulash with Cabbage, Avocado 'Sour Cream'

You may replace cabbage with broccoli and/or cauliflower florets. 

Beef Italiano

Contains Zoned Italian Sauce 

Beef Stew with Red Wine

Just like Mother used to make minus the potatoes. 

Beef Stroganoff

A traditional recipe enters the Zone. 

Beefy Vegetable Stir-fry

Use varying amounts of stock until desired consistency achieved. 

Bell Pepper & Beef Curry

Curry and coconut milk make this meal delicious 

Black Bean Chorizo Chili

A good one-pot meal 

Black Beans and Pork with Broccoli-Cauliflower

Feel free to replace black beans, with small red beans, or navy beans.  

Braised Balsamic Chicken over Spaghetti Squash

Take care cutting the squash. It will be HOT. 

Braised Celery and Apple with Scallops

Ground cardamom adds a special taste. 

Broccoli Casserole

A nice combination of carbs. 

Broccoli Ginger Chicken

Has Oriental flavors 

Broccoli Tuna

Broccoli may be eaten cooked or raw. 

Burger Wraps

Lettuce is used as the wrap. 

Cajun Salmon

A taste of New Orleans without leaving home. 

Caponata on the Fly with Chicken

A grandmother's favorite recipe 

Cheese Steak Omelet and Veggies

Salad may be hot or at room temperature. 

Cheesy Chicken and Barley Bake

Barley and vegetables may be made the day before. 

Cheesy Stuffed Eggplant with Salad

Dish is topped with a pear. 

Chicken and Barley Risotto with Asparagus

Barley makes a great 'risotto'. 

Chicken and Dressing

Includes a tasty dessert. 

Chicken and Green Beans Italian Style

A simple one-pot meal 

Chicken and Summer Squashes with Salad

Features good, all-purpose dressing 

Chicken and Tomatoes

For those who like sauerkraut 

Chicken and Vegetable Medley

Enjoy five different vegetables. 

Chicken and Vegetable Stir Fry

Simple one-pot meal 

Chicken and Vegetables

The dessert is the star of the show. 

Chicken Apple Pie

Yes, it's true. 

Chicken, Artichoke and Green Bean Casserole

Oats thicken the casserole. 

Chicken Cacciatore with Broccoli

A good translation of this typical Italian meal 

Chicken Caponata

This recipe is a spin-off from my grandmother's "caponata" recipe, which didn't contain any meat but was served as a side to roasted lamb and contained other vegetables like peppers and olives. -- Frank 

Chicken, Chickpea and Squash Goulash

Good rendition of this Hungarian favorite 

Chicken Chickpea Loaf with Cheesy Brussel Sprouts

Recipe brings meatloaf into the Zone. 

Chicken Cordon Bleu

Oat bran is used for breading. 

Chicken Diane

Dessert may be made ahead of time. 

Chicken Fajita Stuffed Peppers

You may buy or roast your own peppers. 

Chicken Florentine Casserole

A nice dinner for four 

Chicken Kali

A long-time Zone favorite 

Chicken Marinara with Three-Bean Salad

Use of foil makes cleanup a snap. 

Chicken Marsala

Prepare vegetables to be timed with chicken.  

Chicken Pesto with Veggies

Pesto makes this recipe a hit. 

Chicken Piccata with Squash and Mushrooms

Chicken is dredged in almond meal. 

Chicken Ratatouille with Broccoli and Cauliflower

The addition of ground beef turns this classic into a main dish, and red wine adds a more robust flavor. 

Chicken Salad with Zoned Barbecue Sauce

BBQ sauce serves as the dressing. 

Chicken Satay and Vegetables with Peanut Sauce

Southeast Asian dish is now close to home. 

Chicken Scaloppini Marsala

Serve on heated plates. Impressive! 

Chicken Stir-fry

Simple meal made in a wok 

Chicken Taco

We are using a soft corn tortilla instead of a fried crispy taco. 

Chicken with Avocado Dip

Use avocado as a dressing or on the side. 

Chicken with Radicchio

Radicchio is an Italian variety of chicory with purple leaves streaked with white. 

Chicken with White Balsamic and Garlic

Dressing on asparagus creates a winning side dish. 

Chicken with Zucchini over Spaghetti Squash

Spaghetti squash is a good base for many meals. 

Chickpeas Mexicali with Shrimp

Needs to be refrigerated at least two hours. 

Chinese Chicken Salad

Contains Zoned Country-Style Chicken Gravy - (see recipe in sides and snacks) made ahead of time 

Chinese Egg Foo Yong

Frozen vegetables are a time saver. 

Chorizo and Green Beans

Everyday dinner spiced up 

Citrus Tofu Salad

Tofu is certainly not bland in this lively dish. 

Coconut Shrimp

Uses coconut milk. 

Concetta's Leftover Quickie

A good way to use vegetables you have on hand. 

Cornish Game Hens with Jicama Salad

Experiment with different flavored salsas---mild or spicy, savory or fruity.  

Crab Bisque

Salmon may also be used. 

Crispy Flounder and Roasted Tomatoes

Almond meal used for crispiness.  

Curried Eggplant Stew

Curry paste adds variety to a traditional stew. 

Curried Squash Bisque with Salmon Burgers

Salmon burgers are a great convenience food. 

Dijon Mustard and Tarragon Chicken

Favorite meal of a new Zoner 

Dill Lime Salmon

Salmon poached in sparkling water 

Disguised Chicken with Green Beans

Salad is so good it doesn't need dressing. 

Easy Awesome Chicken

Ginger makes chicken taste awesome. 

Easy Barbecue Tempeh and Vegetables

Flavorful vegan recipe 

Easy Broccoli Chicken Casserole

Great recipe for a dinner party. 

Easy Spicy Creamy Chicken Stew

May be made as soup or stew. 

Eclectic Cabbage Soup

Simmer awhile to let flavors blend. 

Eggplant Chicken Parmagiana Casserole

Uses only a small amount of breadcrumbs. 

Eggplant Gratin

Wonderful blending of cheeses 

Eggplant Parm

A quick, satisfying dinner 

Eggplant Salad

Choose a coarse or smooth texture. 

End your Cravings for Pasta

Salad features crabmeat. 

Fifteen-Minute Fish Dish

Quick dinner for people on the go 

Fish in Green Olive Sauce

Recipe uses cod or haddock. 

Fish with Sautéed Vegetables

Fish served on bed of vegetables 

Fish with Sautéed Vegetables

Fish served on bed of vegetables 

Foil-Baked Haddock and Mushrooms

Using foil makes cleanup a snap. 

Garden Salad with Sautéed Scallops and Bacon

Canadian bacon is a Zone-friendly choice. 

Garden Salad with Sautéed Scallops and Bacon

Canadian bacon is a Zone-friendly choice. 

Ginger Chicken

A good-tasting stirfry 

Ginger-Grilled Fish

Zone dressing tastes great over vegetables. 

Ginger-Grilled Shrimp and Salad with Vegetables

A full meal that includes vegetables and salad 

Good Zone Soup

This is excellent soup and also surprisingly good for breakfast. 

Greek Moussaka

This recipe comes from our Zone partner in Greece. 

Green Pork Chili

Make sure pork is very lean. 

Grilled Bluefish

Jalapeno pepper adds some spice. 

Grilled Cedar-Planked Salmon

Cedar imparts a wonderful distinct smoky flavor and is a simple and easy way to impress your family 

Grilled Chicken Breast with Relish

Make sure to marinate the chicken. 

Grilled Fish with Tomato Tarragon Sauce

Great for summer, quick week-night dinner or a dinner party for friends. 

Grilled Five-Spice Chicken Dinner

Features Chinese five-spice powder. 

Grilled Ginger-Garlic Chicken and Veggies

Msy also be prepared in the oven. 

Grilled Salmon with Stir-Fried Vegetables

Canned lentils are a good addition. 

Grilled Shrimp Lettuce

Cook on grill or broil in the oven. 

Grilled Sole with Leeks

Creative way to use leeks 

Grilled Turkey Salad with Mandarin Oranges

Turkey is the crowning glory of Thanksgiving Day. The day after that it’s fun to feast on leftovers. After that, you need some imagination. 

Grilled Yogurt Chicken

Add your favorite spices. 

Halibut Asian-Style in Pouch

Be careful of steam when opening foil. 

Halibut with Summer's End Vegetables

A good way to use your garden's bounty. 

Home-style Beef Vegetable Soup

Long simmer will blend the flavors. 

Hot'n Sour Stir-Fry Pork and Cabbage

Pork is a good substitute for corned beef. 

Indian Curried Chicken and Yogurt Salad

Uses canned lentils to save time. 

Indian Shrimp with Apples and Yogurt

Served on a bed of romaine 

Individual Eggplant Casserole

Features feta and cottage cheeses 

Italian Beef with Lentils

Try to find ground beef that is less than 10 percent fat. 

Italian Cornish Hen on Barley with Cauliflower

Barley makes a good substitute for rice. 

Kale and Bean Soup with Turkey Sausage

A nice way to use kale 


Leave the pasta behind. 

Len's Chicken

Really quick if precooked chicken is used 

Marinated Beef with Vegetables

Marinade creates good flavors. 

Maryland-Style Seafood Chowder

Shrimp and scallops are used in this recipe. 

Meatloaf with Cheesy Vegetables

Steel-cut oats replace breadcrumbs. 

Mediterranean Fish

Brings a taste of Greece 

Mexican Chicken and Fruit Salad

It's the spices that count in this recipe. 

Moist Chicken

Extra carbohydrate and fat blocks are necessary to complete this meal. 

Mushroom Chicken with Vegetables

Zone comfort food 

Mushroom Tenderloin with Artichoke Hearts

This Zoned Mushroom Sauce is sure to become a staple. 

Near Eastern-Inspired Chicken

Nut butter may be substituted for tahini. 

New Orleans Gumbo Casserole

Gumbo brought into the Zone 

No Bean Turkey Chili

Other vegetables are used instead of beans. 

Orange Cashew Chicken

Dinner has Oriental flavors. 

Orange Herbed Chicken Stew

Here is a Zone stew recipe, perfect for those days when the weather outside is frightful.  

Orange Sole with Summer Squash & Asparagus

To toast chopped nuts or seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. 

Oriental Turkey with Snow Peas

Dinner introduces Zoned Espagnol Sauce. 

Oscar's Easy Delicious Chicken

Chicken is a snap to make. 

Oven-Wrapped Codfish

Vegetables may also be served with another source of protein. 

Overstuffed Portobello Mushroom Bake

You may substitute chickpeas for lentils. 

Pan Seared Scallops in a Dill Sauce and Peach

Peach is the star of the show. 

Papered Fish

This recipe comes from Daniel Cortes Romo, a Mexican television star, who loves to cook in the Zone. 

Peanut-Ginger Thai Tofu with Dessert

Thai food brought into the Zone 

Peanut-Ginger Thai Tofu with Dessert

Thai food brought into the Zone 

Peking Shrimp

Simple dinner with no chopping. 

Peppers and Onions with Beef over Faux Mashed

A Zone take on an old favorite. 

Pesto Sole with Vegetables

Use store-bought pesto. 

Poached Flounder

Features spinach drizzled with olive oil. 

Pork and Veggie Stir-Fry with Squash

Vegetables have great sauce. 

Pork Cutlets Tuscany Style

Recipe takes you to Italy. 

Pork Fillet with Fennel

This recipe is direct from our Zone Partners in Italy. 

Pork Medallion with Pears and Blueberries

Has a minty, fruity taste. 

Pork Tenderloin a' la DiBart

Favorite recipe of a long-time Zoner 

Pork Tenderloin and Apple Compote

Pork and apple are a winning combination. 

Quick Chicken Parmesan with Spaghetti Squash

No breading in this traditional dish 

Quick Delicious Salmon Patty

Get EPA from salmon and GLA from the oatmeal. 

Quick Lentil Soup with Chicken Sausage

Use canned soup or make your own. 

Rosemary Chicken a la Lisa

Rosemary brings added flavor. 

Rosemary Chicken, Broccoli and Carrots

Allow time for chicken to marinate. 

Saffron Cod and Apple Crisp

This recipe is from Dr. Daniela Morandi author of Il Bello Della ZONA, a Zone Italian cookbook. 

Salmon and Fruit Salsa with Salad and Asparagus

Agave nectar is a good sweetener for the Zone. 

Salmon and Spinach with Balsamic Sauce

Don't overcook the spinach. 

Salmon Burgers with Mango Sauce and Asparagus

May be cooked on grill, broiler or pan. 

Salmon, Salad and Spaghetti Squash

Use your favorite spices. 

Salmon Teriyaki with Vegetable Medley

This quick meal makes a great lunch or dinner. 

Salmon with Asian Fruity Salsa

Both sweet and spicy 

Salmon with Broiled Curried Eggplant

The eggplant becomes soft and very creamy.  

Salmon with Sweet Salsa

Fruit is the base for the salsa. 

Salmon'd Peppers

Quick meal 

Salsa chicken

Chicken is topped with guacamole. 

Sautéed Scallops with Dressing

Features Zone French dressing. 

Sautéed Scallops with Dressing

Features Zone French dressing. 

Scallops and Bacon with Asparagus Artichoke Salad

Using turkey bacon keeps this recipe in the Zone. 

Scallops with Braised Celery and Apple

Takes less than 30 minutes to prepare 

Sea Bass Delight

Quite a substantial salad 

Seafood Pizza

Pizza in the Zone 

Shrimp and Broccoli with Peanut Sauce

Shrimp and pepper are threaded on skewer. 

Shrimp, Asparagus and Tomato Salad with White Bean

Serve immediately or cover and chill. 

Shrimp in Garlic Wine Sauce

A simple one-pot meal 

Shrimp Scampi over Spaghetti Squash

Squash replaces pasta. 

Slow-Cooker Chicken Cacciatore

Slow cooking but quick preparation 

Slow-Cooker Salsa Chicken

Tastes like tacos without the shells. 

Spaghetti Squash Supreme

Serve in the shell or scoop out. 

Spaghetti with mushroom cheese sauce

Great blending of flavors 

Spanish Seafood Stew

Choose clam juice or chicken stock. 

Stir-Fry Salmon with Snow Peas

Nice mix of vegetables 

Striped Bass and Asparagus with Soy Ginger

Cook on grill or in the oven. 

Stuffed Curry Peppers

Made with tofu 

Stuffed Peppers with Cauliflower, Artichoke Hearts

Steel-cut oatmeal used in this recipe instead of rice. 

Stuffed Peppers

The tiny bit of rice won't hurt. 

Stuffed Zucchini

Chicken sausage is part of the stuffing. 

Sue's Seafood Stew

This recipe was created by Zone consultant Sue Knorr  

Summer Chicken BBQ with Grilled Vegetables

Perfect for a summer barbecue. 

Sweet and Sour Shrimp Salad

Grapefruit-lover's meal 

Swordfish with Peach-Cucumber Salsa

Choose your salsa strength. 

Taco Seasoned Lime Chicken with Fruit

Make sure to soak the apples in lemon juice. 

Tangy Baked Fish with Veggies

Cooking wine and herbs make this dish memorable. 

Teriyaki Chicken and Vegetables

To save time, precook vegetables. 

Teriyaki Halibut

Served on a bed of bok choy 

Teriyaki Salmon with Oranges, Tomatoes and Beans

You can save the second portion for a great lunch. 

Tex/Mex Bean and Meat Loaf with Guacamole

A well Zone stocked refrigerator, freezer, and pantry will make assembling this meal a breeze.  

Thai Chicken Endive Cups

Uses ground chicken. 

Thai Grilled Beef Salad with Asparagus Artichokes

You can grill the asparagus with the beef. 

Thick Old-Fashioned Cabbage Soup

Throw everything in a pot, and you have dinner. 

Tofu and Veggies Marinara

Good vegan meal 

Turkey Blue Cheese Burgers

Be sure not to overcook burgers. 

Turkey Loaf with Vegetables and Strawberries

Steel-cut oats give this meat loaf its ballast. 

Turkey Meatloaf

Always buy canned Italian tomatoes - they are picked ripe from the vine. 

Turkey Scaloppini with Mushrooms

Quick, one-pan dinner 

Turkey Tetrazzini

Nice dinner for company 

Turkey with Green Beans and Tomato Sauce

A quick week-night meal. 

Turkey-Eggplant Casserole

Also contains tomatoes, peppers and black beans 

Unstuffed Cabbage

Recipe brings this Zoner back to her grandmother's kitchen. 

Vanessa's Zone Chili

Contains a great variety of spices 

Veggie Casserole

Meal for 1 or side dish for 3 

Zone Frittata

A tasty way to work tofu into your diet.