Lunch: Mediterranean Salad

I was struck with a desire to do something this week that had mozzarella in it. So I did a little research and came upon this recipe for a Mediterranean Orzo Salad with mozzarella, cannellini beans, and all sorts of other good-for-you components, tossed together with a lovely dressing. I had to restrain myself from devouring the entire bowl so that I'd have enough for 4 servings to take to lunch this week.

Mediterranean Orzo Salad with Mozzarella and Cannellini Beans
(makes 4 - 5 servings)

1 cup orzo
1 1/4 cup grape tomatoes, halved
1 cucumber, peeled, halved and sliced
4 scallions, finely sliced
20 Kalamata olives, pitted and halved
10 - 15 mozzarella balls, quartered
1 jar (6.5 oz.) artichoke hearts, drained and halved
1 can (15 oz.) cannellini beans, rinsed and drained

Dressing

1/4 cup lemon juice
1 tbsp. olive oil
1 tbsp. red wine (or sherry vinegar)
1 tbsp. parsley
1 tbsp. basil (I left this out and just used oil from the mozzarella balls that was loaded with basil instead)
1 tsp. dried marjoram
salt and pepper to taste


Prepare orzo by bring a pot of water to a boil. Add the orzo slowly, stir, and bring back to a boil. Cook for 10 minutes, drain, and cool.

In a large bowl, combine cucumber, tomato, scallions, olives, mozzarella, artichokes and cannellini. Combine, then add orzo once cooled. Prepare dressing and toss thoroughly to coat.


Costs

Cucumber $.99
Tomatoes $2.50 (I used about 3/4 of the package, so I have some for another meal)
Cannellini beans $.79
Mozzarella $5.99 (I used all but 5 balls, so I can use those in future salads or meals)
Scallions $.89
Lemon $.50
Parsley $.99
Orzo $7.99 (for a huge tub of it, I have enough now to make this recipe like 5 more times)

Total cost: $5.16

Lunch: Lentil Salad with Bell Pepper and Goat Cheese

Inspired to use up some dried lentils I've had on my shelf for quite a few months, I looked up some lentil salad recipes and put this together for lunch, adding some chicken so it will be as filled with protein as it is with fiber. It's quite tasty already and I think the ingredients will meld together nicely over the next few days in the fridge.

Lentil Salad with Bell Pepper and Goat Cheese
makes 3 - 4 servings

Lentils

1 cup lentils, rinsed
1/2 carrot, fined diced
2 stalks celery, finely diced
1 clove garlic, minced
1/2 chicken bouillon cube

Salad

1 red bell pepper, seeded and diced
1/2 red onion, diced
1 tomato, seeded and diced
4 thin chicken cutlets, cooked, cooled and cubed
3 oz. goat cheese

Dressing

1 tbsp. olive oil
1 tbsp. sherry or red wine vinegar
1 tsp. dijon mustard
1 clove garlic, minced


In a pot, combine rinsed lentils, celery, carrot, garlic, bouillon cube and enough water to cover by about a 1/2 inch. Bring to a boil, then cover and simmer for 35 minutes. Check halfway and add more water to cover if necessary. Around 35 minutes, remove cover and continue simmering for about 10 minutes, til most of the water has evaporated. Cool and drain excess water through a sieve.

In a big bowl, combine remaining ingredients, add lentils and dressing and toss well. If you've got parsley on hand (I didn't), it would be a nice herb to add, along with freshly cracked black pepper and a dash of salt. Otherwise you could add a little oregano.

Costs

Red onion $.43
Dijon mustard $3.19
Red bell pepper $.46 (the girl at the supermarket accidentally rang it up as a red onion! Yay!)
Tomato $.86
Goat cheese $3.49
Chicken cutlets $2.90
Carrot $.76

Total: $12.09
Cost per lunch: $3.02

Nutritional Information: 364 calories per serving, 10g fat, 4g saturated, 46mg cholesterol, 552mg sodium, 37g carbohydrate, 14g dietary fiber, 7g sugars, 32g protein, 56% vitamin A, 83% vitamin C, 11% calcium, 36% iron. Also a very good source of vitamin K (48%), niacin (42%), vitamin B6 (39%), phosphorus (46%), manganese (47%), and folate (78%).

Lunch: Mexican Chopped Salad with Honey Lime Vinaigrette

I made this salad last summer and I remember it being so delicious! So delicious in fact that I have been eagerly anticipating summer just so I could make it.

Mexican Chopped Salad with Honey Lime Vinaigrette
makes 4 servings
adapted from Self

Romaine lettuce (about 8 leaves)
2 chicken breasts
1 can (15.5 oz.) black beans, rinsed and well-drained
2 tomatoes, seeded and diced
3/4 cup canned corn
2 small radishes, thinly sliced
1 red bell pepper, diced
4 oz. feta cheese (the original recipe calls for fat-free, but I opt for the cheapest option at the supermarket which is full-fat)
1/2 red onion (the prettiest way to go, but I improvised and used up what I had in the fridge -- 1/4 white onion and 2 scallions)
Avocado

Dressing

2 limes (1/4 cup juice)
1 tbsp. olive oil
2 tbsp. honey
2 tbsp. fresh cilantro, chopped
1 garlic clove, minced
1 - 2 tsp. finely chopped jalapeño (I used a little less than half)

Cook chicken breast for about 10 minutes in a small amount of oil, until cooked through. Set aside and cool.

In a large bowl, mix all ingredients for salad except the lettuce and avocado. Mix a few times to bring the ingredients together. Prepare the dressing and pour about half over the salad mixture. Divide into containers for lunch. Chop the romaine and add on top of the divided salad mixture. Pour the remaining dressing equally over the four salads. Each day, add 1/4 of the avocado to the salad before eating.

Costs

Red bell pepper $2.79
Jalapeño pepper $.18
Romaine lettuce $2.15
Corn $1.69
Black beans $1.09
Cilantro $1.39
Feta cheese $2.60
Tomatoes $3.19 (for three)
Avocado $1.99
Chicken breast $5.39 (for two)

Total: $22.46
Cost per meal: $5.62

Nutritional info: 536 calories, 19g fat, 6g saturated, 98mg cholesterol, 52g carbohydrate, 14g fiber, 14g sugar, 43g protein, 86% vitamin A, 99% vitamin C, 22% calcium, 26% iron. Also a good source of vitamin K (101%), niacin (72%) and folate (65%).

Lunch: Steak Salad

I have been wanting to make a steak salad for a long time now, and when I had delicious flank steak at my parents' a few weeks ago while visiting them in Marin, I decided to finally go for it. At the very least, I'd learn my mom's recipe for the marinade (see above). After eating a couple slices tonight for dinner, I sliced the rest of the meat and combined the following ingredients.

Steak Salad with Lemon Vinaigrette
makes 4 lunches

cold, cooked steak, thinly sliced (about .75 lbs)
red leaf lettuce
2 tomatoes, quartered
1 cucumber, thinly sliced
1/4 red onion, thinly sliced
1 hard-boiled egg, chopped (optional - I had one in the fridge I wanted to use up)
4 oz. parmesan cheese
1 tbsp. walnuts, toasted

Lemon Vinaigrette

juice from 1/2 lemon
1 tbsp. and 1 tsp. olive oil
1 tbsp. sherry vinegar
1/4 tsp. dijon mustard
1 tsp. honey
1 clove garlic, grated
1/8 tsp. lemon zest

Combine tomatoes, cucumber, red onion, egg, walnuts and cheese. Divide into 4 containers, and top with some torn lettuce. Divide the sliced steak evenly between the containers, then place remaining lettuce on top. To prepare dressing, combine lemon juice, olive oil, sherry vinegar, mustard, honey and garlic, whisk well, then strain. On the day you're taking it to work, drizzle about a tablespoon of dressing into the container or over the dish if it's being plated.

Costs

Beef Flank Steak $9.44 (for .83 lb)
2 Tomatoes $2.49
Red Onion $.43
Cucumber $.99
Lemons $1.49

Cost per meal: $3.71 (this is slightly inflated since I ate part of the steak for dinner the first night, but it doesn't take into account the cost of the marinade)

Nutritional information per serving: 348 calories, 19g fat, 6g saturated fat, 13% sodium, 9g carbohydrate, 2g dietary fiber, 5g sugar, 35g protein, 90% vitamin A, 25% vitamin C, 23% calcium, 16% iron. Also a good source of Niacin (38%), Vitamin B6 (38%), Zinc (38%), and Selenium (52%).

Cobb Salad

This week for dinner, I've been having Cobb Salad, which I threw together on kind of whim when I noticed that I had all the ingredients for it in my fridge after my weekly shopping trip (and particularly wanted to use up some bacon I had on hand). As I was preparing the first serving, I put the remaining amount of what I'd chopped into a tupperware container so that I'd have two more servings that could easily be added to lettuce, then adding freshly chopped tomato, avocado and blue cheese. There is a bit of prep work that goes into this, which is why it's nice to reserve two more servings to have on hand for two easy dinners without a lot of clean-up during the week. Also I had prepared the chicken for the Three Bean Salad as well, so I didn't deal with that part of the recipe.

As a side note, the chicken breasts I bought this week were huge (and a little frightening), so if you're finding very tiny chicken breasts, firstly good for you, and secondly you might increase how many you use for this recipe.

Cobb Salad with Balsamic Vinaigrette
makes three servings

Red leaf lettuce (at least 12 large leafs)
1 large chicken breast, seasoned
2 tomatoes
2 eggs
1/2 red onion
1 avocado
3 oz. blue cheese
2 slices bacon

Balsamic Vinaigrette

3 tsp. balsamic vinegar
3 tsp. olive oil
1/2 tsp. grainy dijon mustard
1/2 tsp. yellow french mustard
1 clove garlic, grated
salt
pepper

In a sauté pan or skillet, cook seasoned chicken breast on both sides over medium heat until cooked through (approx 15 minutes). Remove from heat and allow to cool.

Put 2 eggs in a small saucepan and cover with cold water. Place uncovered over high heat until water comes to a boil. When the water comes to a boil, cover with a lid, reduce to low heat, and cook for 12 minutes. After 12 minutes, immediately drain and put in cold water.

While eggs are cooking, you can begin preparing the bacon. As bacon and eggs are cooking, chop onions, 1/2 tomato, and 1/4 avocado. Place lettuce on a plate and add ingredients. Remaining onions go into a tupperware container. When the chicken had cooled, chop and place about 1/3 on plate; remaining goes with onions in tupperware. When bacon is finished and has drained for about a minute on paper towels, chop, adding 1/3 to plate and remaining to tupperware. Once eggs have cooled entirely, peel, chop and add about 1/3 of chopped eggs to plate, and remaining to tupperware. (When preparing the salad the following nights, chop tomato and avocado then.) Add about 1 oz. of blue cheese, or less depending on preferences.

To make dressing, combine ingredients in a small glass bowl or measuring glass. Use about 1/3 on tonight's salad, the rest can be reserved in fridge for two following nights.


Costs
Chicken $1.66
Blue cheese $7.99 (for a glass container with blue cheese cubes marinated in peppercorns and olive oil)
Tomato $4.11 (for 3 total)
Red onion $.60
Eggs $1.89 (for 6)
Avocado $1.99

Total: $18.24

Cost per meal $6.08

Nutritional information per serving: 432 calories (246 fat calories), 28g total fat, 10g saturated fat, 11g carbohydrate, 4g dietary fiber, 4g sugars, 35g protein, 125% vitamin A, 29% vitamin C, 21% calcium, 14% iron. Also a very good source of niacin (54%) and selenium (55%), and a good source of protein, vitamin A and vitamin K (141%).

Lunch: Three Bean Salad with Chicken

In order to really like this meal, you've got to already have an inclination for traditional three bean salad. This is a simple, light meal that gets better as the week goes on and the marinade has time to deepen. This recipe is a combination/alteration of various ones I saw doing research on this typical summer picnic dish.

Three Bean Salad with Chicken
makes 4 lunches

1/2 lb. fresh green beans, trimmed and cut into 1 inch pieces
1 can (15 oz.) red kidney beans, well-rinsed
1 can (15 oz.) garbanzo beans, well-rinsed
2 radishes, thinly diced
1/2 green bell pepper, diced
1/2 red onion, diced
1 chicken breast, seasoned with salt and pepper
1 tbsp. fresh parsley
1 1/2 tbsp olive oil
2 tbsp Sherry vinegar (or red wine)
2 tsps. dijon mustard (I used a tsp each of a smooth yellow dijon and a grainy one)
1 1/2 tsps. sugar
salt
pepper

Heat about 1/2 tbsp olive oil in a sauté pan. When the oil has become heated, add the chicken. Cook through, approximately 10 minutes. Let cool for a long time, at least 1/2 hour.

Bring a saucepan of water to a boil. Add green beans and cook for about 7 minutes. After 7 minutes, immediately drain and wash in cold water to stop cooking.

In a mixing bowl, combine kidney beans, garbanzo beans, radishes, bell pepper, onion and parsley. Combine, then add cooled green beans. Combine again.

Make the vinaigrette by combining 1 tbsp olive oil with 2 tbsp Sherry vinegar, the two different mustards, and sugar. Whisk, then pour over salad and mix. Dice chicken and add, stirring again.

Costs
Green Beans $1.12
Garbanzo beans $.79
Red kidney beans $.79
Radishes $.79
Sherry vinegar $6.15
Red onion $.60 (I only used half)
Green pepper $1.13 (again, only used half)
Chicken breast $1.66

Total: $13.03

Cost per lunch: $3.26


Nutritional information per serving: 348 calories (59 fat calories), 7g total fat, 1g saturated fat, 46g total carbohydrate, 13g dietary fiber, 5g sugar, 25g protein, vitamin a (10%), vitamin c (40%), calcium (10%), iron (21%). Also a good source of vitamin B6 (46%) and Manganese (50%).