Prepare a grill or griddle for cooking a steak.
Preheat your oven to 425 degrees.
Prepare the marinade by mixing the following ingredients in a plastic bag or medium bowl:
a. 1 tbsp. maple syrup
b. 2 tsp. soy sauce
c. 1 tsp. garlic powder
d. 1 tsp. grain mustard
e. 1/2 cup of beer (or water)
f. Salt and pepper to taste
Place the steak on a hard surface and slightly tenderize it with your hand or meat mallet. Add the steak to the marinade and make sure it is complete covered.
Prepare the following ingredients:
a. Cut the carrots into ½ inch slices.
b. Cut the tips off of the green beans.
c. Cut the onion into long strips.
In a medium bowl mix the string beans, carrots, 1 tbsp. EV olive oil, 1 tsp. of garlic powder, and salt and pepper to taste. Place the vegetables on a nonstick baking sheet and place them in the oven for 15 minutes or until golden brown.
While the vegetables are cooking place a small sauce pan on medium heat and add 1 tbsp. of EV olive oil and all of the onions. Stir as much as you can until the onions lose all their structure. This should take 15-20 minutes. Remove the onions from the heat and set aside when they are done.
Prepare the following ingredients for the salad:
a. Dry (with a paper towel) and cut the mozzarella ball into ½ inch cubes
b. Cut both tomatoes into ½ inch cubes
c. Cut the cucumber into ½ inch medallions and then quarter.
d. Roll and finely chop the basil leaves
Remove the vegetables from the oven when they are done.
On a grill or griddle place the steak on medium to high heat. Cook on each side for 4-6 minutes depending on your desired doneness. Take the steak off the heat and let it sit for 5 minutes. Cut the steak into one third of the steak into ½ inch strips once it cools.
While the steak cools, mix in a small bowl 2/3’s of the cooked onions with the roasted vegetables.
Prepare the salad by mixing the following ingredients:
a. All but one handful of arugula
b. Half of the mozzarella cubes
c. Half of the tomato cubes
d. All the cucumber cubes
e. Salt and pepper to taste
Add EV Olive Oil and Balsamic to Taste (save the dressing until the day of eating).
In a small bowl mix the following to prepare the caprese salad
a. The rest of the tomato
b. The rest of the mozzarella
c. The basil leaves
d. Salt and pepper to taste
e. Add EV olive oil and balsamic to taste
Caprese Salad with Bread (550 calories):
Store the caprese salad from step 13 in a container in the refrigerator. When ready to eat lunch toast cut one of the sandwich rolls into long strips and toast till crispy. Serve the caprese with the toasted pieces of the roll.
Arugula Salad Wrap (450 calories):
Store the whole salad in a container until the day of eating. When ready to eat take 1/3 of the salad and add the dressing to taste. Take the tortilla and make a salad wrap.
Steak and Veggies (375 calories):
You should store the uncut steak, 1/3 of the roasted vegetables, and and 1/3 of the onion mixture in the refrigerator. This portion can be served warm or chilled.
Arugula Salad (325 calories):
There should be 2/3 of the remaining salad in the refrigerator. Add the dressing when ready to eat.
Steak Sandwich (670 calories):
Store the remaining 2/3’s of cooked onions and the remaining slices of steak in the refrigerator with one slice of cheese. When ready to eat cut the second sandwich roll in half. Spread your favorite mustard on the bottom half. Place the onions and cooked steak on top of that and then top the whole thing with one slice of cheese. The sandwich should be toasted or microwaved until the cheese starts to melt.
Vegetables with Arugula (500 calories):
Store the remaining 2/3 of vegetables, the remaining handful of arugula, and the 2 cheese slices in the refrigerator. When you are ready to eat take the remaining 2/3’s of vegetables and serve over the remaining handful of arugula. Roll up the cheese and cut small rings and place them on top of the mixture. Balsamic vinegar can be added if desired.