Sun-Dried Tomato and Warm Goat Cheese Steak Salad

I love using steak in salads.  It is really easy to use leftover chopped steak for a lunch salad.  I just pack the steak and goat cheese in one container, the veggies in another, and i put oil and vinegar in a small dressing container. Steak goes well with sun-dried tomatoes and goat cheese, so this meal is quite yummy!  You can use sun-dried tomatoes canned in olive oil, or dried ones in a bag.  I used dry tomatoes, then soaked them in olive oil, garlic, and basil.

What you'll need:
- 2 petite sirloin steaks, grilled
- 1/4 cup chopped sun-dried tomatoes
- 2 tbsp chopped fresh basil, divided
- 1 tbsp oil
- 1 tsp garlic, divided
- 1/4 cup plain bread crumbs
- 1/8 tsp freshly ground pepper
- 4 oz soft goat cheese
- 2 cups romaine lettuce
- 2 cups spinach
- 1/4 cup chopped red onion
- 1/4 cup sliced white button mushroom (raw)
- 2 tbsp balsamic vinegar
- pinch freshly ground pepper to taste

What to do:
1. In a small bowl, mix together the sun-dried tomatoes, 1 tbsp fresh basil, 1 tbsp olive oil, 1/2 tsp minced garlic.  Let marinate 15 - 30 minutes.

2.  In a bowl, mix together the goat cheese, 1 tbsp fresh basil, 1/2 tsp garlic, 1/8 tsp freshly ground pepper.  Using your hands mold goat cheese mixture into 4 small discs.

3.  Pour bread crumbs in a shallow bowl.  Coat goat cheese discs with bread crumbs. Lay on parchment paper-cover baking sheet.  Set oven to a LOW broil and cook 3 to 4 minutes each side.  Breadcrumbs should start to brown, but cheese should not lose shape.

4.  Toss lettuce and spinach with onion, mushrooms, sun-dried tomatoes (with oil), and balsamic vinegar.  Top with goat cheese and freshly ground pepper.  Recipes makes 2 entree salads.


ina's vinaigrette:
2 tbsp champagne vinegar
2 tbsp apple cider vinegar
salt
pepper
sugar
raw egg yolk or mustard or mayo
1 cup olive oil- added to food processor slowly

Cereal for Lunch

The first step to following a healthy meal plan is to actually have a meal plan.  The next step is to follow it.   I usually plan out meals once or twice per week.  This helps limit my trips to the grocery store.  And when I get home from work, I know what I am going to start cooking.

But this ideal habit does not always work out.  Sometimes you are busy, or are forgetful.  The bad part about not having a plan is that when people are hungry and don't know what to eat, they are likely to make  bad choices.

This cereal mix is a good back up if you don't have something else planned.  Cereal can often be high in simple carbohydrates.  This cereal mix focuses on using high-fiber carbs and getting plenty of protein.  Fiber and protein help to fill you up and keep you full.  You can make bags of the dry mix ahead of time, and then make a to-go cup of milk and a bag of fruit in the morning.

What you'll need:
- 1/4 cup wheat chex original cereal
- 1/4 cup Special K Protein Plus
- 2 tbsp chopped walnuts
- 2 tbsp sliced almonds
- 1/2 packet instant maple and brown sugar oatmeal
- 1/3 cup blueberries
- 1/2 cup unsweetened almond milk
- 3 tbsp nonfat milk

Mix all ingredients together and enjoy!

Nutrition Info:
Per recipe: 440 calories, 22g total fat, 3g saturated fat, 45g CHO, 10g fiber, 14g protein

Cranberry Walnut Turkey Wrap

This is a very good sweet and savory lunch dish.  The cranberry sauce is sweet and tart, the turkey, celery, and mayo mixture add the savory touch.  This is pretty low calorie and high-fiber too.  It's very simple and easy to make.  I used my Cranberry Sauce from a previous recipe, which is also easy to make.

Cranberry Walnut Turkey Wrap

What you'll need:
- 2 oz low-sodium seasoned deli turkey
- 2 tbsp Cranberry Sauce
- 1 tbsp low-fat mayo
- 2 tbsp plain Greek yogurt
- 2 tbsp chopped celery
- 2 tbsp chopped red onion
- 1/2 tsp pepper
- 1/3 cup spinach
- 2 tbsp crushed walnuts
- 1 whole wheat wrap

Mix all ingredients together and combine in a wrap.

Southwest Salad Packable Lunch

Whenever I make salad for dinner, I always chop up a little extra of whatever veggies I am cutting and put it in my salad lunch box.  If there is extra meet, then I will throw that in a baggie and bring it to work with the salad.  This makes it super easy to make a healthy lunch for the office.

On this particular evening,  I did not have any meat to put on the salad.  But  I have eggs at all times; and I had also just bought an avocado. So I hardboiled an egg.  Below in the "What to do" is what I describe to be the perfect way to hard boil an egg.  It is important not to overcook the egg, otherwise you get that grey/green ring around the yolk.  It is also important not to add a cold egg to hot water, otherwise it is likely to crack open.

I also cut the avocado open in half lengthwise and took out the pit.  I stuck some slices of lime on top of one half to prevent browning.  Then I held them together with a rubber band.  This makes it easy to take to work and cut up some avocado without any hassle or brown spots.  I pack salsa and plain Greek yogurt in two individual small containers and put those in my salad lunch box.  It's super easy and really low in calories.   You could also add on some rinsed black beans for some added fiber and protein.

Packable Southwest Salad Lunch

What you'll need:
- 1.5 cups salad greens
- 3 tbsp chopped green peppers
- 2 tbsp sliced red onion
- 2 tbsp salsa
- 2 tbsp 2% plain Greek yogurt
- 1 hardboiled egg
- 1/2 an avocado, chopped
- 1/4 tomato, chopped
- 1/2 lime

What to do:
1. Take an egg out of the fridge 10 minutes prior to starting to allow it to come to room temperature.  Put a small pot of water on the the stove and set to medium high heat.  After the water is warm, about 2-3 minutes, add the egg gently.  Let it stay on a low boil for 10 minutes.  Remove egg and place in cold water.

2. Cut 2-3 thin slices from the lime and place on the avocado.  Wrap in rubber bands to keep together.  Keep the rest of the lime for the salad.

3.  In a sealable container, place the salad greens, green pepper, and red onion,  Sprinkle with juice from the lime. Put the salsa and greek yogurt in two separate small containers.  Put a paper towel around the egg and place in a plastic bag; separately bag the tomato.  Refrigerate overnight or during the morning and enjoy an easy low-calorie lunch. Recipe makes one serving.  I do recommend having some fruit with it for a full balanced meal.  

Nutrition Information
299 calories, 19g carbs, 9g fiber, 14g protein, 21g total fat, 4g saturated fat, 348mg sodium