Free The Mediterranean Zone by Dr. Barry Sears Page A

chocolate.)
    Blend the chocolate with the yogurt to obtain a mousse-like consistency. Add the almonds and stir to combine.
    Per serving:
Calories 107, protein 7 g, fat 3 g, carbohydrate 13 g, and fiber 3 g
Dinner: Veal in Mediterranean Sauce
    Yield: 2 servings
    Total time: 45 minutes
    Ingredients:
    1 medium spaghetti squash
    7 ounces veal, filleted and sliced
    3½ teaspoons extra-virgin olive oil, divided
    Pinch fresh thyme leaves
    Pinch ground marjoram
    1 clove garlic
    3 tablespoons chopped fresh basil
    2 tablespoons unsalted vegetable stock (or more as needed)
    3 pounds tomatoes, peeled and diced
    Salt and pepper to taste
    1 teaspoon dried oregano
    1 tablespoon chopped fresh parsley
    1 medium apricot
    Carefully pierce the squash six or seven times with a fork. In a microwave-safe bowl, cook the spaghetti squash in the microwave on high for 10 to12 minutes, turning halfway. Cook until a fork inserts easily through the skin and into the flesh of the squash. Repeat in 2-minute increments until you can insert the fork. Let stand at least 5 minutes. (The squash will be HOT.) Holding the squash with a towel or gloves, cut it in half lengthwise. Scoop out the seeds and fibers with alarge spoon and discard. Use a fork to separate the strands and scrape the flesh out of the shell. Set aside.
    Marinate the sliced veal fillet for at least 10 minutes in a mixture prepared with the extra-virgin olive oil, thyme, and marjoram.
    Make the Mediterranean sauce: In a skillet over medium heat, sauté the garlic and basil for 1 minute with the vegetable stock. Add the diced tomatoes and cook for 15 minutes.
    While the Mediterranean sauce is cooking, preheat a skillet and sauté the veal slices 1 minute per side, or until lightly browned. Add the Mediterranean sauce to the veal and cook for 2 minutes. Season with the salt, pepper, and oregano. Sprinkle with the chopped parsley and serve over the spaghetti squash.
    Share an apricot for dessert.
    Per serving:
Calories 351, protein 27 g, fat 12 g, carbohydrate 40 g, and fiber 11 g
Late Evening Snack: Strawberry Cottage Cheese Snack
    Yield: 1 serving
    Total time: 5 minutes
    Ingredients:
    ¾ cup strawberries
    ¼ cup low-fat cottage cheese
    3 almonds
    Add sliced strawberries to cottage cheese in a bowl. Sprinkle with the almonds.
    Per serving:
Calories 104, protein 8 g, fat 3 g, carbohydrate 11 g, and fiber 3 g
    Total for Day 6: Calories 1,257, protein 97 g, fat 41 g, carbohydrate 134 g, and fiber 28 g
    Day 7
Breakfast: Ham and Strawberry Cream Cheese Crackers
    Yield: 2 servings
    Total time: 10 minutes
    Ingredients:
    6 ounces fat-free cream cheese
    4 macadamia nuts, chopped small
    4 ounces lean ham, chopped
    1 pint strawberries, divided
    4 Wasa fiber crackers
    In a medium bowl, mix the cream cheese with the chopped macadamia nuts, ham, and ⅓ of the strawberries. Spread the mixture on the crackers and have the rest of the strawberries on the side.
    Per serving:
Calories 367, protein 28 g, fat 12 g, carbohydrate 39 g, and fiber 10 g
Lunch: Orange-Vanilla Halibut with Onions and Artichoke Hearts
    Yield: 2 servings
    Total time: 20 minutes
    Ingredients:
    2 medium sweet onions, coarsely chopped
    14 ounces canned artichoke hearts, rinsed and drained
    1 vanilla bean, cut lengthwise
    ½ cup unsalted vegetable stock
    2 3½-ounce halibut fillets
    Zest of 2 oranges
    4 teaspoons extra-virgin olive oil
    Salt and pepper to taste
    2 oranges
    In a skillet over medium heat, combine the onions and artichoke hearts with the vanilla bean and vegetable stock, and cook just until onions start to soften. Remove the vanilla bean.
    Steam the fish with the zest of 1 orange for about 8 minutes.
    Plate the artichoke heart/onion mixture. Top each plate with the fish. Drizzle with the extra-virgin olive oil, and sprinkle with salt and pepper.
    Enjoy an orange per serving for dessert.
    Per serving:
Calories 399, protein 29 g, fat 12 g, carbohydrate 50 g, and fiber 22 g
Late Afternoon Snack: Whey Blueberry Snack
    Yield: 1