Fish n' Salsa

An easy dish combining white fish and green tomatillo salsa.

Time: 5 min prep, 10-12 min cooking

• 1 lb cod, catfish, orange roughy, or other white fish
• 7 oz can of salsa verde (I like the Herdez brand)
• 1/2 tsp dried cilantro
• 2 tsp lime juice
• 1/4 tsp coriander

Mix salsa, cilantro, lime juice, and coriander in a bowl. Place the fish into a baking dish, cover with the salsa mix. Bake at 350 degrees for 10-12 minutes, until the fish flakes easily.

Zone info: 4 servings at 4 blocks protein, ~ 1/4 block carbs


Shredded Chicken and Pesto

This one makes a great fat/protein meal. Scale this recipe to match how much leftover chicken you have available, or increase the amount of chicken for less fat per serving.

Time: 10-12 minutes

• 2/3 plus 1/4 C olive oil
• 1/2 C pine nuts
• 1 C pecans
• 4 cloves garlic
• 2 shallots
• 1 oz portabella mushrooms
• 2 C fresh cilantro
• 1 Tbsp dried basil
• 1 lb shredded leftover chicken

Place the nuts, garlic, shallots, and shrooms into the blender. Add 2/3 cups of olive oil, blend for 3 minutes. Add the cilantro, basil, and the remaining 1/4 cup of olive oil. Continue blending. Add the pesto to the shredded chicken, mix well. Serve and enjoy!

Zone info: 4 servings at 4 blocks protein, 51 blocks fat (77 grams)


Quick Chicken Curry

Pressed for time, I sometimes make use of curry sauce. Look in better markets for curry sauce that is made from decent ingredients. An alternative is to use coconut milk and a teaspoon of yellow curry paste.

You can either use fresh or leftover chicken with this recipe.

Time - 10 minutes

• Diced chicken
• 1/2 C chopped onion
• 1/4 C cashews
• 1/4 C curry sauce
• 1 Tbsp olive oil
• 2 C chopped spinach

Saute the onion in the olive oil until translucent. Add chicken, heat until cooked through. Add the curry sauce and cashews, continue heating for 3-4 minutes. Remove from heat, stir in the spinach.

Zone info: Tweak the recipe to match your nutritional requirements. You'll have to check your curry sauce label for its info. 1 oz chicken = 1 block protein. This recipe using Sable and Rosenfeld coconut curry came out to 2.5 carb blocks, 24 fat blocks. (37 g fat)




Root Vegetable Hash

Here is a good post training carb/protein meal. Make a large batch and refrigerate it, so you have it on hand when you need it.

Time: 10 min prep, 45 min cooking

• 1 1/2 C chopped turnips
• 1 1/4 C chopped parsnips
• 1 3/4 C chopped yams
• 1/2 C chopped onions
• 2 tsp olive oil
• Rosemary
• garlic powder
• Leftover turkey, shredded

Combine all ingredients except the turkey into a baking casserole dish. Toss to coat with the oil, bake covered at 350 degrees for 35 minutes. Stir occasionally. Add the turkey, bake for 10 minutes longer. If you are preparing this to eat later, you can skip this step and just add the meat when you are ready to eat.

Zone info: 2 servings at 6.5 carb blocks, 3 fat blocks. 1 oz turkey = 1 protein block