Black Bean and Pepper Salad

I found this recipe over on OWOA which in turn was found over at Kalyn's Kitchen and I fixed it tonight and it was SOOOOOOO good! I had seconds and I'll definitely be making this again.

1 can black beans, rinsed well and drained
1 red pepper, chopped
1 yellow pepper, chopped(could use any combination of colors for the pepper, or use 2 red peppers)
1/2 red onion, chopped (i chose to leave this out)
1 bunch cilantro, chopped

Dressing
2 T lime juice (fresh lime juice recommended)
2 T extra virgin olive oil
1/4 tsp. ground Chipotle pepper (I used the green Tabasco)
1/2 tsp. mild chile powder
1/2 tsp. ground cumin
1/2 tsp. onion powder
zest of one lime (optional, but recommended)

Put black beans in a colander placed in the sink and rinse with cold water until no more foam appears. Let beans drain, preferably 30 minutes or so, until beans are no longer wet. (If you're rushed for time, you could blot them dry with paper towels.)

Mix dressing ingredients. Put beans and dressing into a plastic bowl with a snap-on lid, put lid on, and turn bowl over a few times until the beans are well coated with the dressing. Let the beans marinate in the dressing for an hour or so if you have time, or at least while you chop the other ingredients.

Chop peppers and onion into pieces about 1/2 inch square. Wash cilantro and dry well then chop coarsely.

In large bowl, gently combine beans, peppers, and onion. (If mixture seems dry you can add a tiny bit more olive oil and lime juice at this point.) Season to taste with Vege-sal or salt and fresh ground pepper. Stir in cilantro and serve.

This will keep for a day or two in the refrigerator, although it's best when the cilantro is still crisp.

Monday, June 30

Breakfast
1 cup kashi with 1 cup skim milk

Snack
apple with 1T peanut butter

Lunch
South Beach Meal
Orange

Snack
South Beach snack bar
1/2 gnu bar

Dinner
Taco-less taco salad (extra lean ground meat with lettuce and tomatoe)
black bean and pepper salad with cilantro and lime

Snack
1 skinny cow ice cream sandwich

Water
100oz

Exercise
weights - lower body
abs
1 hour spin

Sunday, June 29

Breakfast
1 cup kashi cereal with 1 cup skim milk

Snack
south beach protein bar

Lunch
texican lasagna

Snack
south beach snack bar

Dinner
We went out to Chili's and I had some margarita chicken (grilled) with some shrimp and brocoli and loaded mashed potatoes.

Exercise
1 hour cardio
weights - upper body

Water
didn't keep track

Saturday, June 28

My day started out good and I had good intentions but it went downhill as the day went on.

Breakfast
1 cup kashi with 1 cup skim milk

Lunch
We went to the Cheesecake Factory but I tried to eat healthy...I had 2 slices of bread and I ordered the mahi-mahi with brocoli and instead of french fries, I got the mashed potatoes.

Snack
Here's where it goes downhill...we went to get ice cream and I got some gooooood stuff at Cold Stone Creamery.

Dinner/Dessert
Then for dinner I had a BBQ sandwich and after dinner we went BACK to Coldstone Creamery to celebrate my brother's girlfriends birthday and again, I got something gooooood.

Water
didn't keep track

Exercise
none

Friday, June 27 2008

I thought I'd better post this and call it a day. :) I'm stuffed! I snacked too much before dinner and probably had too much dinner, so no more for today.

Breakfast
1 cup kashi cereal with 1 cup skim milk
16oz hills bros cappucino (1/2 sugar free, 1/2 regular)

Snack
2 plums

Lunch
South Beach meal
2 kiwis

Snack
Baby bel light cheese
south beach snack bar

Snack - not on plan
2 light laughing cow cheese wedges
peanut butter
kashi crackers

Dinner
taco meat made with low sodium taco seasoning and extra lean ground meat
low sodium corn
no fat refried beans
1 tomatoe

Water
100oz

Exercise
1 hour spin class
weights - lower body
Until tomorrow...

Thursday, June 26 2008

Breakfast
1 cup fresh fruit with 1/2 cup lowfat cottage cheese
16oz hills bros cappucino (1/2 sugar free, 1/2 regular)

Snack, Lunch, Snack
fruit cup
peanut butter sandwich on whole wheat
fat free pudding
skinny cow ice cream sandwich
weight watchers single serving ice cream cup
2 fiber one bars

Dinner
protein shake with fresh fruit

Water
70oz

Exercise
1 hour cardio
weights - upper body

Wednesday, June 25 2008

Breakfast
1 cup fresh fruit with 1/2 cup lowfat cottage cheese
16oz hills bros cappucino (1/2 sugar free, 1/2 regular)

Lunch
1 serving texican lasagna
2 Tbs peanut butter
south beach dark chocolate covered soynuts

Snack
peach
south beach snack bar

Dinner
1 sering texican lasagna
frozen green beans

Snack
tall mocha mint choc chip lite frappucino (i think that's what it was called)

Water
110oz

Exercise
1 hour weight class

Tuesday, June 24 2008

Breakfast
1 cup kashi cereal with 1 cup skim milk
16 oz hill bros cappucino (1/2 sugar free, 1/2 regular)

Snack
banana
apple

Lunch
south beach meal
plum

Snack
7 kashi crackers with wedge of laughing cow lite cheese
orange
fiber one bar

Dinner
myoplex lite protein shake with fresh fruit

Water
100oz

Exercise
1 hour weights
1 hour spin class

Texican Lasagne

This is the Texican Lasagna that I've been eating. It's very yummy!

6 corn tortillas (i've been using 8 so that it covers the bottom and middle layer)
1 1/2 cups shredded light cheese (i've been using the reduced fat mexican shredded cheese)
2 skinless boneless chicken breasts, boiled and sliced (the package i've been buying comes with 3, so i use all 3)
3 cups marinara sauce
1 can black beans, drained and rinsed
1 tsp. chili powder
1 tsp. cumin
1 tsp. crushed red pepper

Mix spices with marinara sauce. Spray 9x13 pan with cooking spray and place a layer of corn tortillas in pan. Next add a layer of marinara sauce. Add the chicken and black beans on top of this. Next add layer of cheese. Add another layer of tortillas, sauce and remaining cheese. Bake at 350 for 40 minutes or until cheese begins to brown.
Cut into 6 servings.

Each serving contains
307 calories
5.4 g fat
9g fiber
25g protein

The nutritional info does not include the 2 extra tortillas or the extra chicken breast.

I got this recipe from my nutritionist.

Marinara Sauce

2-48oz cans crushed tomatoes in puree
1-15oz can diced tomatoes
2-3 cloves minced garlic (i bought a jar of already minced garlic)
1 cup red wine
1 package fresh pre-sliced mushrooms (i left out because i don't like)
1 chopped green bell pepper
1 tsp dried basil
1 tsp dried oregano
1/2 tsp ground thyme
1/2 tsp dried rosemary
Place all ingredients in a crock-pot on low and simmer for 6-8 hours. If you need faster just put on high or do on stove.
Makes about 16 (1/2 cup servings)
Each serving contains:
57 calories
.5g fat
2 g protein
30mg sodium
4g fiber
5g sugar

I must give credit where credit is due; I got this recipe from a nutritionist at the gym.

I love this sauce. I'm going to post 2 recipes that I got from the nutritionist that use this Marinara Sauce.

Monday, June 23 2008

Breakfast
1 cup kashi cereal with 1 cup skim milk

Snack
apple

Lunch
4oz lean steak
frozen green beans
1 serving no fat refried beans

Snack
orange
fiber one bar

Dinner
texican lasagna
frozen vegetables

Snack
1 skinny cow ice cream sandwich

Water
100oz

Exercise
1 hour weights
1 hour spin class

I'm posting this now because I'm not eating anymore! :)

Sunday, June 22 2008

Breakfast
2 blueberry waffles with sugar free syrup
bowl of fresh strawberries and blueberries

Lunch
myoplex lite protein shake with fresh fruit

Dinner
applebee's boneless buffalo wings with ranch
oriental fried chicken salad :)
dessert shooter :)

Snacks
peanut butter, pudding, south beach snack bar, fiber one snack bar, 3 skinny cow ice cream sandwiches

Exercise
none

Water
Didn't track but drank water throughout the day

I need to work on binges.

Saturday, June 21 2008

Breakfast
2 muffins made from package
bowl of strawberries/blueberries

Lunch
whole wheat sandwich with turkey, cheese, mustard, lettuce, tomatoe
~7 fritos scoops

Dinner
1 serving frozen meat lasagna
2 slices wheat bread

Snacks
I was away at a crop for the weekend and I snacked on the following during the day:
reduced calorie popcorn, fat free pudding, kashi crackers with laughing cow lite cheese, south beach snack bar, muffins

Exercise
none

Water
drank water throughout day but didn't keep track of how much

Friday, June 20 2008

Breakfast
1 cup fresh strawberry/blackberry with 1/2 cup lowfat cottage cheese
banana
160z hills bros cappucino (1/2 sugar free and 1/2 regular)

Snack
apple
south beach dark chocolate covered soy nuts

Lunch
south beach meal kit

Snack
south beach snack bar
baby bel lite cheese

Dinner
smoothie king pineapple protein smoothie with energy enhancer

...and then I headed out of town.

When I got there, they had fixed dinner...I had a small serving of ground meat and shredded cheese on lettuce and black olives.

Then I proceeded to snack on kashi whole grain crackers and fat free pudding.

I think that's all I had....

Exercise
1 hour spin
leg press
15 min elliptical

Water
I'm pretty sure I got in my 100oz.

I'm outta here...

I'm heading out of town for the weekend, so I won't be able to post my food journals for today and Saturday until I get back.

I'll do my best to track what I'm eating while I'm gone. :)

Have a good weekend!

Thursday, June 19 2008

Breakfast
1 cup fresh strawberries/blackberries with 1/2 cup lowfat cottage cheese
16oz Hills Bros cappucino (1/2 sugar free, 1/2 regular)

Snack
apple

Lunch
South Beach Meal Kit
Edamame

Snack
Peach
1 serving kashi crackers with baby bel lite cheese

Dinner
1 serving lean steak
black beans with tomatoe
asparagus with almonds

Snack
1 skinny cow ice cream sandwich

Water
100oz

Exercise
1 hour walk on treadmill
1 hour weights class

KITCHEN CLOSED!

Wednesday, June 18 2008 *UPDATED

Today was aweful!
Breakfast
1 cup Kashi cereal with 1 cup milk
16oz Hills Bros cappucino (1/2 sugar free, 1/2 regular)

Snack
Fat free yogurt
Banana

Lunch
South Beach Meal Kit
Cucumber with lime

And then it all goes down hill...I was hungry...

Snack
South Beach Snack Bar
South Beach Dark Chocolate Covered Soynuts
Kashi crackers (6) with Babybel lite cheese
South Beach Snack Bar

and I still thought I was hungry....
more Kashi crackers and way too much peanut butter
Fat free pudding

Dinner
Texican Lasagna
frozen green beans with almonds
1 serving of weight watchers ice cream

...and I was stuffed....but still ate....

Mike and Ike candy!!!

I need to stop the madness!
The rest of the week will be better!

*Updated
I forgot to mention that I drank 80oz of water and did a 1 hour weights class.

Tuesday, June 17 2008

Breakfast
1 cup Kashi cereal
1 cup skim milk
16oz hills bros cappucino (1/2 sugar free and 1/2 regular)

Snack
banana

Lunch
South Beach meal kit
2 kiwis

Snack
South Beach Dark Chocolate covered Soynuts
5 Kashi Crackers with Peanut Butter (not on plan and over did it on peanut butter)

Dinner
myoplex lite protein shake with frozen fruit

Water
100oz water

Exercise
30 minutes weights upper/lower body
spin class

Monday, June 16 2008

Breakfast
1 cup fresh strawberry/blackberry
1/2 cup lowfat cottage cheese

Snack
8oz Diet V8 Splash
nonfat yogurt

Lunch
South Beach Meal Kit

Snack
Fat free pudding

Dinner
Texican Lasagna (recipe by nutritionist)
frozen green beans with almonds

Snack
skinny cow ice cream sandwich

Water
100oz

Exercise
upper body weights
spin class