Drop 10 for 10 Challenge (10410)
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Yesterday I headed over to the indoor track for my usual walk at lunch. The president of our college decided to do her walk at the same time and place. So of course, we start out together and I am doing all I can to keep up--and not sweat like a pig! She has been athletic all her life; me--not so much. So out of vanity, I did get in a great workout yesterday. But today, I think I'll try to avoid her--my calves still ache
. Creamy Chicken and Potato Soup
Servings = 4 | Serving size =2 cups
This recipe can be multiplied by 2, 3, 4.
As with almost all soups this recipe is better the next day. As it has milk though, you need to be slow in the reheating.
| 2 tsp | grapeseed or olive oil |
| 1 large | red onion (diced) |
| 2 large | carrots (peeled and diced) |
| 1 cloves | garlic (minced) |
| 2 cups | low sodium chicken or vegetable stock |
| 1/2 cup | water |
| 1/4 tsp | salt |
| 1 lb | Yukon Gold potatoes (cut into 1 inch cubes) |
| 0 N/A | fresh ground black pepper (to taste) |
| 1 lb | boneless skinless chicken breast (cut into 1/2 inch cubes) |
| 1/2 cup | 2% evaporated milk |
| 1/2 cup | skim milk |
Place the grapeseed oil in a large stock pot over medium heat. Add the red onion and cook for about 3 minutes.
Add the carrots and garlic and cook for another 5 minutes until the onions begin to turn translucent.
Add the chicken stock, water, salt and potatoes. Season with pepper and reduce the heat to low.
Simmer for about 50 minutes. Stir occasionally. Coo****il the potatoes are soft and beginning to fall apart.
Add the chicken breast. Stir and then slowly add the two milks. Cook for another ten minutes.
Nutrition Facts
Serving size = 2 cups
Servings = 4
Calories 327; Total carbs 35g; Protein 34g
Spicy Black Bean Burgers
These burgers are spiced to perfection. To make them even spicier, you could melt jalapeno soy cheese on each patty and serve topped with salsa.
INGREDIENTS
1/2 cup flour
1 small onion, diced
2 cloves garlic, minced
1/2 tsp dried oregano
1 small hot or jalapeno pepper, minced (or try banana peppers, minced for less spice)
1 tbsp olive oil
1/2 medium red pepper, diced
2 cups cooked or canned black beans, mashed
1/2 cup corn niblets
1/4 cup bread crumbs
1/4 tsp cumin
1/2 tsp salt
2 tsp chili powder
2 tbsp parsley, minced (optional)
DIRECTIONS
1. On a small plate, set aside flour for coating. In a medium saucepan, sauté the onion, garlic, oregano, and hot peppers in oil on medium-high heat until the onions are translucent. Add the peppers and sauté another 2 minutes, until pepper is tender. Set aside.
2. In a large bowl, mash the black beans with a potato masher or fork. Stir in the vegetables (including the corn), breadcrumbs, cumin, salt, chili powder, and parsley. Mix well. Divide and shape into 6 patties.
3. Lay down each patty in flour, coating each side. Cook on a lightly oiled frying pan on medium-high heat for 5-10 minutes or until browned on both sides. Serve wrapped in romaine lettuce as the bun!
Makes 6 patties.
| Amount Per Serving: | |
| Calories: 189.9 | |
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| Total Fat: | 3.5g |
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| Total Carbs: | 32.6g |
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| Dietary Fiber: | 6.7mg |
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| Protein: | 8.1g |
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Keep it up and thanks for inspiring us! 
As a former ( pre-surg ) junkie, I can really relate to how difficult it can be to kick that soda demon to the curb
...And it looks like that choice and the other good life style choices you are making in your life are really paying off...Keep up the good work...Keep us posted on your progress, we have an accountability post to show your goals and progress if want to join us there...
Alesia : start 249 / surgeon's goal 138 / current 142
I'm feeling good about my progress too
, since pulling on my big girl boots again on Sunday I have "just said NO" to grazing...Monday I started to graze on cashews, when I realized I really did want them I modified my eating plan for the day and made a serving part of my lunch... Its getting easier to look past the M&M's, Mary Janes, & Hersheys kisses that are scattered around my office space 
...Did 2 miles on the tread & made good food choices yesterday and best of all said NO to temptation...
Alesia : start 249 / surgeon's goal 138 / current 142
"A day will never be anymore than what you make of it." – Josh S. Hinds
Make your day count tomorrow!!!! Cheers,
Lisa
Hey Sexy,
Honestly, I don't know which i the best plan...Personally I've always done heavy on the cardio side ( water aerobics & tread ), only time I do anything that resembles weights is when we use noodles for resistance in the water & wall work in the water ( push-ups & leg lift ) again really more about resistance than actual weight lifting...
As for the number on the scale, I can relate to the obsession on seeing the number go down, was wrapped to tight around that thought for the 1st year and I still have a figure on the scale that I am hoping to attain this year...However, it is important to know and remember that while muscle weighs more than fat and can reflect a higher number on the scale, muscle is actually much healthier for you since it boosts your metabolism and burns more calories so in the long run, more muscle and fewer calories will translate into great loss & easier maintenance...
Good luck, keep it real...
Alesia : start 249 / surgeon's goal 138 / current 142
You are very welcome...Make sure to come back let me know how it is working out in the long run...I'm working it hard myself, results are slower at this point in the game for me, so just sticking with it & giving it a chance...
Alesia : start 249 / surgeon's goal 138 / current 142
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