Belly Off! 2008: 5 More Lunches: 

Steak Salad (makes 4 servings):

Marinade and steak:

.25 cup olive oil

Juice of ½ lemon

2 tsp. Dijon mustard

1 tsp. dried oregano

1 tsp. dried basil

1 tsp. chopped garlic

Salt and black pepper

1 flank steak

 

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Salad:

½ cup pine nuts

1 head Boston or Bibb lettuce, torn into bite-size pieces

1 bunch frisee, torn into bite-size pieces

1 pint grape tomatoes

2 jarred roasted red peppers, sliced

1 package (4 ounces) crumbled blue cheese

 

Dressing:

2/3 cup olive oil

½ cup balsamic or red wine vinegar

1 tablespoon Dijon mustard

Salt and pepper

 

1. For the steak: Combine the olive oil, lemon juice, mustard, oregano, basil, garlic, and salt and pepper in a small bowl. In a large bowl, pour the marinade over the beef; marinate for 20 or 30 minutes.

 

2. Heat a grill or grill pan over medium-high heat. Grill the steak 8 to 10 minutes on each side or to desired doneness. Let rest for 5 to 10 minutes. Cut into thin slices.

 

3. Meanwhile, make the salad and dressing: Place the pine nuts in a small sauté pan and heat to medium-high. Cook, tossing frequently, until evenly browned, being careful not to burn.

 

4. In a large salad bowl, combine the lettuce, frisee, tomatoes, red pepper slices, cheese, and toasted pine nuts and toss.

 

5. In a small bowl, combine the olive oil, vinegar, mustard, and salt and pepper and whisk well.

 

6. Divide the salad among dinner plates, place the sliced beef on top, and drizzle with the dressing.

 

Total Calories for recipe: 3092; Protein: 100 g; Carbs: 50 g; Fat: 286 g;  Saturated fat: 62 g

 

Guilt-free BLT (serves 1)

¾ tablespoon fat-free mayonnaise

1 whole wheat tortilla

2 slices turkey bacon, cooked

2 ounces roasted turkey breast, diced

2 slices tomatoes

2 leaves lettuce

 

1. Smear the mayo on the tortilla.

 

2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce.

 

3. Roll it tightly into a tube.

 

Calories per serving: 206; Protein: 17 g; Carbs: 26 g; Fat: 7 g;  Saturated fat: 2 g; Sodium: 1,270 mg; Fiber: 3 g

 

Nice-to-Meat-You Sandwich (serves 1)

2 slices whole-wheat bread

2 ounces sliced roast beef

2 inner leaves romaine lettuce

1 tsp. low-fat mayonnaise

1 ounce fat-free American cheese

 

Calories per serving: 380; Protein: 28 g; Carbs: 32 g; Fat: 17 g;  Saturated fat: 6 g; Sodium: 811 mg; Fiber: 4 g

 

The I-Am-Not-Eating-Salad Salad (serves 1)

2 ounces grilled chicken

1 cup romaine lettuce

1 tomato, chopped

1 small green bell pepper, chopped

1 medium carrot, chopped

1 tsp. olive oil

1 tablespoon grated Parmesan cheese

1 tablespoon ground flaxseed

Optional: Whole grain bread or tortilla

 

1. Chop the chicken into small pieces

 

2. Mix all the ingredients together, and store in the fridge. Eat on bread, tortilla, or by itself.

 

Calories per serving: 248; Protein: 16 g; Carbs: 33 g; Fat: 8 g;  Saturated fat: 2 g; Sodium: 875 mg; Fiber: 10 g

 

The CowTipper (serves 1)

3 slices roast beef

1 whole-wheat tortilla

3⁄4 cup mixed greens

1⁄4 cup chopped tomato

1 tablespoon Dijon mustard

1 tablespoon blue cheese crumbles

 

Arrange beef slices down center of tortilla, then add remaining ingredients. Fold outside edges in, then roll.

 

Per serving: 208 calories, 22 g protein, 26 g carbohydrates, 5 g fat

(2.5 g saturated), 3 g fiber, 1038 mg sodium

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