Archive for September, 2009

Zone Recipe: Barbeque Chicken Salad (4 Blocks)

Ingredients:
4 ounces chicken tenderloin, diced (or skinless chicken breast)
2 cups bell pepper strips
1 1/2 cups onions, diced
1/2 cup Zoned Barbecue Sauce (see below for recipe)
3 cups garden salad mix (lettuce and shredded red cabbage)
2 cups shredded cabbage (or coleslaw mix)
1 1/3 teaspoons olive oil
1/8 teaspoon cider vinegar
1/8 teaspoon Worcestershire sauce
1 teaspoon minced garlic
Salt and pepper to taste

Instructions:
In a nonstick saute pan, add oil, chicken tenderloins, pepper, onion, vinegar, Worcestershire sauce and garlic. Cook until chicken is browned and vegetables are tender, then add Zoned Barbecue Sauce. Cover and simmer for five minutes until mixture is hot, stirring occasionally to blend flavors. Blend together garden salad mix and shredded cabbage, then place blended salad-cabbage mixture on a large oval plate. Spoon chicken and vegetable mixture into the center of plate on top of salad-cabbage mixture. Sprinkle with salt and pepper and serve immediately.

Zone Barbeque Sauce
½ cup = 1 carbohydrate block

Ingredients:
4 teaspoons cornstarch
1 cup tomato puree
1/3 cup unsweetened applesauce
1 tablespoon liquid smoke flavoring
4 teaspoons garlic, minced
1 teaspoon Worcestershire sauce
3/4 cup strong chicken stock
3 tablespoons cider vinegar
1/4 teaspoon chili powder

Instructions:
Combine all ingredients in a small saucepan to form a sauce. (Mix cornstarch with a little cold water to dissolve it before adding to saucepan.) Heat sauce to a light simmer, constantly stirring with a whip until mixture thickens. Transfer sauce mixture to a storage container, let cool and refrigerate.

** NOTE: Each 1/2 cup of Zoned Barbecue Sauce contains no protein or fat. This recipe is used as a component of other Zone recipes.

**NOTE: This sauce may be refrigerated for up to 5 days, or if you prefer the sauce may be frozen and defrosted for later use. Although the sauce is freeze-thaw stable, after sauce has been frozen and defrosted it may need to be stirred to reincorporate the small amount of moisture that forms on the sauce during the freezing and thawing process.

Recipe Source: www.zonediet.com

posted: 3 Sep 09   ·   Category: NewslettersNo Comments

Hang Clean

Technical:

Hang Clean

WOD:

Team Workout:
100 Hang Cleans
2000m Row
For time.

posted: 2 Sep 09   ·   Category: PostsNo Comments

PR (Personal Record)

Strength:

Deadlift: 1 rep max (Try for a PR)

WOD:

1 minute thrusters
Rest 1 minute
1 minute pull ups
Rest 1 minute
1 minute burpees
Rest 1 minute
1 minute L-sit

3 rounds

posted: 1 Sep 09   ·   Category: PostsNo Comments