PUMPKIN PIE

Pumpkin Pie

Description
Nothing completes Thanksgiving like pumpkin pie. Redolent with spices, this warm, creamy treat is enhanced with a delightfully crispy, light crust that tastes deceivingly buttery, though no butter is used. Whipped topping and chocolate shavings make a gorgeous and irresistible garnish, if desired.

Tip : Pie filling can be made up to 1 day in advance and refrigerated in a covered container until needed. Whisk well before filling pie shell.

Makes 8 servings

Prep time: 20 minutes
Cook time:1 hour

Ingredients
6 (9"x14") sheets whole-wheat phyllo dough, thawed
1/3 cup granular sugar substitute
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon freshly grated nutmeg
1 (15-ounce) can pumpkin puree
4 large egg whites
1 large egg yolk
1 (12-ounce) can 2% evaporated milk
2 tablespoons sugar-free maple syrup
2 teaspoons vanilla extract
Light or fat-free whipped topping (optional)
Bittersweet chocolate for shavings (optional)

Instructions
Position rack in middle of oven and heat oven to 350°F. Stack phyllo sheets on plastic wrap or wax paper; cover with a barely damp towel to prevent sheets from drying out.

Lightly coat a 9" pie plate with cooking spray. Lay 1 phyllo sheet in the pie plate. Coat sheet with cooking spray, making sure to spray edges. Repeat with remaining sheets, rotating each slightly in the pan to form a circle. Fold and crimp edges.

Place a piece of parchment or wax paper on top of crust. Weigh crust down with pie weights or dried beans and bake until edges are lightly golden, about 10 minutes. While crust is baking, combine sugar substitute, cinnamon, ginger, salt, cloves, and nutmeg in a medium bowl.

In a large bowl, with an electric mixer at medium speed, beat pumpkin puree, egg whites, and egg yolk until well blended. Slowly add milk, maple syrup, and vanilla, beating until blended. Add spice mixture and blend well.

Remove crust from oven, and remove pie weights. Pour filling into crust and bake until tester inserted in the center comes out clean, 45–50 minutes. Remove pie from oven and cool at room temperature to set. Just before serving, top each slice of pie with 1–2 tablespoons whipped topping and chocolate shavings, if desired.

Nutritional information
130 calories
2.5 total fat (1 g sat)
19 g carbohydrate
7 g protein
2 g fiber
300 mg sodium

ZONE REUBEN

Zone Reuben
Ingredients:
2 ounces lean corned beef [2P]
2 pieces of whole rye bread [3C](check label)
1 ounce low fat Swiss cheese [1P]
Sauerkraut to taste
1 Tablespoon of Thousand Island dressing [3F]

Directions:
Coat pan with spray butter.
Grill sandwich on both sides until cheese melts.

ZONE LASAGNA

Zone Lasagna
Ingredients:
1 bread loaf pan
2 medium zucchini
5-6 mushrooms, sliced
1/2 cup chopped Spanish onion (10g C)
1 cup low-fat spaghetti sauce (i.e. Healthy Choice) (24 g C)
2 tablespoons tomato paste
Sweet basil, oregano, garlic to taste
1/2 cup veggie ground round or 5 tablespoons TVP (15g P, 6g C)
2 tsp. canola or olive oil (9g F)
1/4 cup egg beaters (5g P)
1/3 cup 1% cottage cheese (10g P, 4g C)
1/2 cup shredded 3-blend cheese or mozzarella cheese (18g P, 10g F)
2 tablespoons light parmesan cheese (6g P, 2g F)

Directions:
Slice zucchini lengthwise into 6 even slices and brush or spray with olive oil.
Broil for about 5 minutes or until desired tenderness is reached.
(Note: The zucchini will not soften when baking in lasagna).
Sauté mushrooms and onions in oil.
Add veggie ground round last 2 minutes of cooking.
Add spaghetti sauce, tomato paste and spices and heat thoroughly.
Mix cottage cheese with egg beaters.
Put some sauce mixture in bottom of bread loaf pan.
Layer 2 slices of zucchini.
Top with 1/3 of sauce mixture,
then 1/3 of cottage cheese mixture and 1/3 of shredded cheese.
Repeat layers 2 more times ending with shredded cheese.
Sprinkle parmesan cheese on top.
Cover with foil and bake @ 350 degrees for 30 minutes.

Remove foil and bake for another 20 minutes.
Uncover and let stand for 10 minutes covered with foil.
Cut in half.
Serve with salad to round out carbs with each serving.
Remark: Makes 2 servings (4 blocks each).Total = 54P (8 blocks), 21F (7 blocks), 54 C (6 blocks).

ONE BOWL LUNCH TO GO

One Bowl Lunch to Go
Ingredients:
3 oz. cooked chicken breast, diced (leftover from dinner the night before)[3P]
2 c. mixed salad greens--(freebie)
1 whole Granny Smith apple, diced [2C]
2 tbsp. Ken's Light Raspberry Walnut Vinaigrette Dressing (it's a guilty pleasure)[2F, 1C]
1 1/2 tsp. slivered almonds [1F]
Directions:
Place salad greens, chicken, apple, and almonds in a sealable bowl (like Zip lock or Tupperware).
Keep dressing separate until ready to mix (I use the Tupperware Midgets containers.
They look like little cups with lids, and they hold only 2 oz. of dressing!)
Pour dressing over salad mix, re-seal, and shake to mix dressing.

EASY AWESOME CHICKEN

Easy Awesome Chicken
Ingredients:
3 oz chicken breast (3 Blocks Protein)
1 tsp olive oil (3 Blocks Fat)
3/4 cup pineapple, cubed (1 1/2 Blocks Carb)
1 1/2 cups frozen broccoli (1 1/2 Blocks Carb)
Garlic powder
Salt
Pepper
Ginger

Directions:
Heat olive oil in non-stick frying pan.
Cut chicken into bite-size pieces, add to olive oil and brown. Stir often.
Add salt, pepper, and garlic to taste.
While chicken is cooking, prepare broccoli according to package directions (microwave is easiest!)
Add pineapple to chicken mixture.
Sprinkle with ginger.
Cook chicken mix until chicken is cooked through, pineapple has softened, and juice has thickened slightly (about 5 minutes).
Create broccoli bed on serving plate, pour chicken mixture on top and serve immediately.
Variations: Cut olive oil in half and sprinkle final product with almond slivers.
Add broccoli to chicken mix for more of a stir fry.

CHICKEN & ASPARAGUS BUNDLES

Chicken and Asparagus Bundles
Ingredients:
4 boneless skinless chicken breast halves (1 pound)
20 fresh asparagus spears (about 1 pound), trimmed
4-1/2 teaspoons olive oil
2 teaspoons lemon juice
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon pepper
1/8 teaspoon salt
1/4 cup chopped green onions
2 teaspoons cornstarch
1 cup fat free chicken broth

Directions:
Flatten chicken breasts slightly.
Wrap each around 5 asparagus spears; secure with toothpick.
Place in a 13-in.by 9 by 2 in. baking dish coated with nonstick spray.
Combine the oil, lemon juice and seasonings; pour over bundles.
Cover asparagus tips with foil.
Cover and bake at 350 degrees for 15 min.
Uncover and sprinkle with onions.
Bake 12 - 15 min. longer or until the chicken juices are clear and the asparagus is crisp tender.
Remove bundles to a serving platter and keep warm.
In a saucepan, combine cornstarch and broth until smooth; stir in pan juices.
Bring to a boil; cook and stir for 2 minutes or until thickened.
Remove toothpicks from bundles; top with sauce.

CHICKEN AND DRESSING

Chicken and Dressing
Ingredients:
4 c. cauliflower (cooked) (1 block carb)
2 c. chopped celery (1 block carb)
2 c. chopped mushrooms (1/2 block carb)
1 c. chopped green pepper (1/2 block carb)
1 tsp. slivered almonds (2 blocks of fat)
2 tblsp. poultry seasoning
2 tsp. dry onion flakes
Salt/pepper to taste
3 oz. of boneless chicken (3 blocks protein)
2/3 tsp. olive oil (2 blocks fat)

Directions:
Mix vegetables, seasonings, and almonds all together.
Place into a casserole dish.
Arrange boneless chicken on top of dressing.
Drizzle olive oil over chicken mixture.
Bake 350 degree for 30 minutes.

Remark: Serve one 3-block meal