Chef’s Salad

Last week was difficult.  I’ve been having trouble sticking to Nutrisystem lately, but it’s starting to look like the reason behind my difficulty is actually positive, so I’m motivated to get back on track!

I’ve been having trouble sleeping; waking up in the middle of the night and not being able to get back to sleep for hours.  Being so tired, it’s been hard not to grab for sweets and starches to help myself feel more awake, so I’ve been pretty much stuck at the same weight for a month.

Following a sleep study, bloodwork and a check-up, I may have finally found out the reason why!

It would appear that my blood sugar has been crashing at night, and apparently, that’s why I’ve been waking up and having so much trouble getting to sleep.  Following some discussions with medical professionals, I’ve been keeping a closer eye on my bedtime blood sugars, and making sure to eat a bit of protein and carbohydrates if they’re low. I’ve also been able to lower the doses on my meds!  Things are looking up and I’m hopeful that I’ll be able to get back on track this week!

So,  here’s a look at today’s lunch –  my take on Chef’s Salad:

Ingredients (for 2 servings*)

110 g Salad Mix (Dole), about 2 cups
2 c Spinach leaves, stems removed
2/3 c cherry tomatoes, halved (or grape tomatoes)
2 ozs deli-style fat free ham slices
15 g fresh gourmet Tortilla Strips – Lightly Salted, about 1/4 cup
60 g cheddar cheese (I used Cracker Barrel Herb & Garlic Cheddar) – about 2 1.25 inch cubes

1/4 cup Fat Free Honey Mustard Dressing (recipe follows)

Salad with Fat Free Honey Mustard Dressing


1. Tear the spinach leaves into bite-sized pieces.

2. Combine lettuce mix and spinach in large bowl.

3. Toss with 1/4 cup Fat Free Honey Mustard Dressing.

4. Divide into 2 soup bowls.

5. Roll the ham and slice (as in a chiffonade).  Toss to loosen.

6. Grate the cheese or cut into matchsticks.

7. Cover roughly a quarter of each with half of each of the remaining ingredients.

Meat and Cheese

Fat Free Honey Mustard Dressing (makes about 1 cup / 8 servings)

3/4 c plain nonfat yogurt
1 tbsp lemon juice
2 tbsps honey
1 1/2 tsps mustard
1/16 tsp salt
1 pinch fresh ground black pepper

Put all in bowl and mix well.

Matchstick Cheese & Shredded Ham

Nutrition Per Serving (based on MasterCook)

Salad: 214 Calories; 12g Fat (51.0% calories from fat); 15g Protein; 11g Carbohydrate; 3g Dietary Fiber; 47mg Cholesterol; 628mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat.

Dressing:  29 Calories; trace Fat (2.3% calories from fat); 1g Protein; 6g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 45mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates.

Serving Ideas: Serve with a 70 calorie ‘Snacking Round’ to fill out the SmartCarb.

Categories: 30 Minute Meals, Cheese, Milk & Yoghurt, Cold Meats (Deli Meats), Husband-Approved, Light Meals, Luncheon, Meals for 1 or 2, Pork, Ham & Bacon, Salads & Dressings, Vegetables

By my calculations, when served with a 70 calorie Snacking Round, this works out to 1 PowerFuel (meat and cheese), 1 SmartCarb (tortilla strips and snacking round), 2 Vegetables and 1 Limited Extra (dressing. 

*Pictures are all 1 serving


Northern Sunset



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