What I Eat

Flank Steak with Corn, Caesar Salad, and Watermelon

Serves: 3

Ingredients:
1.25 lbs. flank steak
1/2 cup vegetable oil
0.7 oz. packet of Italian salad dressing mix
3 ears of corn on the cob
3 tablespoons unsalted butter, melted
3 cups cubed seedless watermelon
1 Caesar salad kit without the croutons (The brand I buy has 2 g sugar per serving.) Or, Romaine lettuce, bottled Caesar dressing, and grated Parmesan cheese.

Directions:
The night before eating the steak, place it in a container and pour the vegetable oil over the top of it. Sprinkle half of the Italian salad dressing mix on one side of the steak. Turn and sprinkle the other side with the rest of the dressing mix. Turn a few more times to coat thoroughly. Cover and put in the refrigerator to marinate. When you are ready to cook the steak, place it on a broiler pan and broil on high. Turn it over a few times while broiling. I like my meat well done, which took approximately 45 minutes. Peel corn and put it in a pan of water. Cover and bring water to a boil. Boil corn for 10 minutes or until tender. Drain. Pour butter over corn and turn cobs to coat. Lightly drizzle salad with Caesar dressing and sprinkle with Parmesan cheese. Serve with watermelon. Have with a glass of water.

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Quick Mozzarella Chicken and Caesar Salad

Serves: 3

Ingredients:
8 oz. frozen gluten free breaded chicken tenders
1 3/4 cup jarred pizza sauce (The brand I buy has 3 g sugar in 1/4 cup.)
1 cup shredded mozzarella cheese
1 Caesar salad kit without the croutons (the brand I buy has 2 g sugar per serving.) Or, Romaine lettuce, bottled Caesar dressing, and grated Parmesan cheese.

Directions:
Place frozen chicken tenders on a baking sheet covered with aluminum foil. Top with sauce and mozzarella cheese. Bake according to chicken tenders package directions. Serve with a side salad lightly drizzled with dressing and sprinkled with Parmesan cheese. Have with a glass of water.

Taco Pizza

Serves: 4

Ingredients:
4-10 inch organic tortilla shells that are not made with an enriched flour
extra virgin olive oil
1 lb. lean ground beef (I buy 93% lean/7% fat)
0.78 oz. packet taco seasoning mix* and the ingredients to make it, such as water
16 oz. can refried beans, to taste
8 oz. Mexican shredded cheese blend, such as: Monterey Jack, Cheddar, Asadero, and Queso Quesadilla cheese, to taste
4 plum tomatoes, diced

*I like to buy a popular restaurant brand of dry seasoning mix. If I buy one that makes a sauce, the tortilla shells get soggy. I also take 1 teaspoon of seasoning out of the packet before mixing it into the meat with 1/2 cup water so it is not too spicy.

Directions:
Preheat oven to 350 degrees. Brush both sides of tortilla shells with extra virgin oil. Place tortillas on baking sheets and bake for 10 to 15 minutes or until golden brown and crispy, checking frequently to make sure the shells don’t burn. Crumble ground beef while browning it until it is no longer pink in a large skillet over medium-high heat. Follow the directions on the packet to add the seasoning. Microwave refried beans in a microwave-safe bowl for 1 to 2 minutes or until heated through. Spread refried beans on baked tortilla shells. Top with meat and cheese. Broil for three to four minutes or until cheese is melted. Top with tomatoes Have with a glass of water.

Healthy Tortilla Chips

Serves: 1 shell per person

Ingredients:
10 inch organic tortilla shells that are not made with an enriched flour
extra virgin olive oil
salt

Directions:
Preheat oven to 350 degrees. Brush both sides of tortilla shells with extra virgin oil. Using a pizza cutter, slice each shell into eight triangles. Place on a baking sheet and lightly sprinkle with salt. Bake for 10 to 15 minutes or until golden brown, checking frequently to make sure they don’t burn. Have with a good source of protein and fat, such as: refried beans, cheese, or a glass of whole milk. These light and crispy shells are addicting. Remember that 8 chips equal one serving.

Waffle with Maple Butter

Serves: 1

Ingredients:
1 gluten free frozen waffle. (The brand I buy has 2 g sugar in 1 waffle.)
1/2 tablespoon unsalted butter
1/2 tablespoon 100% pure maple syrup

Directions:
Toast frozen waffle until golden brown. Microwave butter for 20 to 30 seconds or until melted. Stir in maple syrup. Pour maple butter mixture over waffle. Have with a good source of protein that does not have sugar, such as: a hard boiled egg, a handful of nuts, a lean piece of meat, one serving of cheese, or one serving of cottage cheese. Have with a glass of water.