What's for Dinner, December 30, 2009

Wow, the last class of the year! What a great year it's been for Step. A want to give a big shout out to all of our Wednesday morning Steppers. Thanks for making the class so much fun to teach. You guys are the best!

No recipe this week, since all the recipes were given out last week in our book! I have a few more, so ask if you need one.

Only one block today:

L-Step (4)
Mambo or pivot (4)
Cross the top no tap or 2 basics on the end (8)
Side leg x 2 on the end (8)
3 repeater side leg, turning to face front, and exit home (8)

What's for Dinner? December 16, 2009

Christmas party next week! I'll be bringing muffins, but if anyone wants to bring something feel free.

Block 1 (changes leads)

V-Step x 3 (hop the 2nd one) (12)
Alt Knee (4)
Curtsy, alt knee, curtsy, alt knee (modification of knees around the world) (16)

Block 2 (doesn't change leads)

Shuffle Turn x 2 (8)
Ricochet x 2 (8)
Option to do one of each
Straddle, basic face back, straddle, basic face front (like a revolving door but with 4 basics) (16)

Orange-Pecan Tea Bread


A small amount of salt in a quick bread or cake batter balances its sweetness.


1 3/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1/2 cup granulated sugar
1/2 cup low-fat buttermilk
1/4 cup chopped pecans, toasted
3 tablespoons 1% low-fat milk
3 tablespoons vegetable oil
3 tablespoons orange marmalade
2 teaspoons grated orange rind
2 large eggs
Cooking spray
1/2 cup powdered sugar
2 teaspoons fresh orange juice
1 1/2 teaspoons chopped pecans, toasted


Preheat oven to 350°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and the next 5 ingredients (flour through allspice) in a large bowl, stirring with a whisk; make a well in center of mixture. Combine granulated sugar and the next 7 ingredients (sugar through eggs), stirring with a whisk; add to flour mixture, stirring just until moist.

Spoon batter into an 8 x 4-inch loaf pan coated with cooking spray. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on a wire rack.

Combine powdered sugar and juice, stirring until smooth. Drizzle glaze over bread, and sprinkle with 1 1/2 teaspoons pecans.



Yield: 14 servings (serving size: 1 slice)

CALORIES 171 (29% from fat); FAT 5.6g (sat 0.9g,mono 2g,poly 2.4g); IRON 1mg; CHOLESTEROL 31mg; CALCIUM 44mg; CARBOHYDRATE 27.4g; SODIUM 144mg; PROTEIN 3.2g; FIBER 0.7g

What's for Dinner? December 2, 2009

For today's choreography, I thought I would go with a sports theme, after getting inspired in Pam's Monday class. It's not really organized into traditional 32 count blocks.

L-Step off the end. (1-4)
Front Karate Kick (5-8)
Side Karate Kick (9-12)
Knee back home (13-16)
Repeat on other side for 32 counts

Jump shot x 2 (8)
Safe at the plate x 2 (8)
Soccer kick x 2 (8)
Football run (like safe at the plate but with 3 quick runs instead of tap) (8)

4 quick squats (8) I call these slalom, because you feel like you're skiing
3 Repeater knee (8)
Repeat on the other side



Belgian Beef and Beer Stew

Yield: 8 servings (serving size: 1 cup)


Ingredients
3 center-cut bacon slices, cut into 1/2-inch pieces
2 1/2 pounds boneless chuck roast, trimmed and cut into 1 1/2-inch cubes
2 cups chopped onion (about 2 medium)
1 package sliced baby bella mushrooms
2 garlic cloves, minced
3 tablespoons all-purpose flour
1 (12-ounce) bottle amber beer
2 cups (1/2-inch-thick) slices carrot (about 1/2 pound)
1 3/4 cups (1/2-inch-thick) slices parsnip (about 1/2 pound)
1 cup fat-free, less-sodium beef broth
2 tablespoons country-style Dijon mustard
2 teaspoon salt
1 teaspoon dried thyme
2 sprigs fresh rosemary
1/2 teaspoon freshly ground black pepper
1 bay leaf
Preparation
1. Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan, place in slow cooker. Add beef and onions to drippings in pan; cook 5 minutes, browning on all sides. Remove beef from pan and add to slow cooker.



2. Add remaining ingredients except for flour to slow cooker. Cook on low for 6 hours, or high for 3 hours. Mix flour with enough water to make a paste and add to stew in slow cooker. Stir until thickened.



Nutritional Information:

Calories: 373 Fat: 12.2g (sat 5g,mono 3.2g,poly 0.4g) Protein: 40.4gCarbohydrate: 18.4gFiber: 3.9gCholesterol: 118mgIron: 5.1mgSodium: 780mgCalcium: 56mg



Cranberry Liqueur


Yield: 4 1/2 cups (serving size: 1/4 cup)


Ingredients
2 cups sugar
1 cup water
1 (12-ounce) package fresh cranberries
3 cups vodka
Preparation
Combine sugar and water in a medium saucepan; cook over medium heat 5 minutes or until sugar dissolves, stirring constantly. Remove from heat, and cool completely.

Place cranberries in a food processor; process 2 minutes or until finely chopped. Combine sugar mixture and cranberries in a large bowl; stir in vodka.

Pour the vodka mixture into clean jars; secure with lids. Let stand 3 weeks in a cool, dark place, shaking every other day.

Strain the cranberry mixture through a cheesecloth-lined sieve into a bowl, and discard solids. Carefully pour liqueur into clean bottles or jars.

Note: Liqueur can be stored refrigerated or at room temperature for up to a year.

Nutritional Information
Calories: 193 (0.0% from fat)Fat: 0.0g (sat 0.0g,mono 0.0g,poly 0.0g) Protein: 0.1gCarbohydrate: 25gFiber: 0.8gCholesterol: 0.0mgIron: 0.1mgSodium: 1.2mgCalcium: 1.8mg

What's for Dinner? November 25, 2009

Here's our choreography for today:

Block 1

Revolving door (1-8)
Straddle (8-12)
2 stomps (13 - 16)
Pivot on floor (17 - 20)
Alt. kicks x 3 (21 - 32)

Block 2

Lunges x 6, exit to front (1 - 16)
Straddle (17 - 20)
Cut the corner (21 - 24)
L-Step (25 - 32)

Sweet Potato Casserole

Yield: 12 servings (serving size: about 2/3 cup)


Ingredients
Potatoes:
2 pounds sweet potatoes, peeled and chopped
3/4 cup granulated sugar
1/4 cup evaporated low-fat milk
3 tablespoons butter, melted
1/2 teaspoon salt
1 teaspoon vanilla extract
2 large eggs
Cooking spray

Topping:
1.5 ounces all-purpose flour (about 1/3 cup)
2/3 cup packed brown sugar
1/8 teaspoon salt
2 tablespoons melted butter
1/2 cup chopped pecans
Preparation
1. Preheat oven to 350°.

2. To prepare potatoes, place potatoes in a Dutch oven; cover with water. Bring to a boil. Reduce heat, and simmer 20 minutes or until tender; drain. Cool 5 minutes.

3. Place potatoes in a large bowl; add granulated sugar, evaporated milk, 3 tablespoons melted butter, 1/2 teaspoon salt, and vanilla. Beat with a mixer at medium speed until smooth. Add eggs; beat well. Pour potato mixture into a 13 x 9–inch baking pan coated with cooking spray.

4. To prepare topping, weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, brown sugar, and 1/8 teaspoon salt; stir with a whisk. Stir in 2 tablespoons melted butter. Sprinkle flour mixture evenly over potato mixture; arrange pecans evenly over top. Bake at 350° for 25 minutes or just until golden.

5. Preheat broiler (remove casserole from oven).

6. Broil casserole 45 seconds or until topping is bubbly. Let stand 10 minutes before serving.

Nutritional Information
Calories: 258 (32% from fat)Fat: 9.2g (sat 3.6g,mono 3.6g,poly 1.5g) Protein: 3.3gCarbohydrate: 42gFiber: 2.5gCholesterol: 43mgIron: 1.2mgSodium: 199mgCalcium: 54mg

What's for Dinner? November 18, 2009

I'm going to do something I don't usually do, that is, to do a block I did week before last. This block had a few challenging spots (stomp and pivot, up and double lunge). Last week I saw a few people practicing before class, so I though it would be nice to give this class another do over!

Walk the Dog (8)
Stomp and pivot (4)
Shuffle straddle x 3 (12)
Jump shot x 2 (8)
Curtsy x 2 (8)
2 repeater box step (8)
Up and double lunge (8)
Side leg x 2 (8)


Ricotta Cheese Ravioli with Butternut Squash Sauce


2 teaspoons olive oil
1 small onion, chopped
1 clove garlic, chopped
2 cups fresh or thawed frozen butternut squash chunks
1 (14 1/2 ) can chicken broth
1 1/2 teaspoons chopped fresh sage
1/2 teaspoon ground pepper
1/4 teaspoon salt
1/8 teaspoon + pinch nutmeg
5 tablespoons grated Parmesan Cheese
1 egg white
1 (12 ounce) package wonton wrappers (24 wrappers)
Sage leaves

1. Heat the oil in a large nonstick skillet set over medium heat. Add the onion and garlic, cook until fragrant, about 1 minute. Add the squash, broth, chopped sage, 1/4 teaspoon of the pepper, salt and 1/8 teaspoon nutmeg; cook, stirring until the squash is very tender and the liquid is evaporated, about 15 minutes. Remove the skillet from the heat; let cool 15 minutes.

2. Meanwhile, to make the ravioli, combine the ricotta, 3 tablespoons of the Parmesan, the egg white, and the remaining 1/4 teaspoon of pepper in a small bowl. Lightly dust a work surface with flour. Place 12 wonton wrappers on the surface and put 1 1/2 teaspoons of the cheese mixture in the center of each wrapper. With a pastry brush that has been dipped in water, dampen the edges of the wrappers, then place another wrapper on top, pressing out the air as you pinch the edges together to seal. Cover lightly with a damp towel, set aside.

3. Puree the squash mixture in a food processor. If too thick add water, 1 tablespoon at a time, until the mixture has a saucelike consistency. Pour into a medium saucepan and set over medium heat. Bring to a gentle simmer, stirring frequently; keep warm.

4. Meanwhile, bring a large pot of water to a boil. Reduce the heat to a gentle boil, slip half of the ravioli into the water and cook until they float, about 4 minutes. With a slotted spoon, transfer the ravioli to a colander. Drain well, then transfer to a bowl and keep warm. Cook and drain the remaining ravioli. Spoon the sauce evenly into each of 4 shallow bowls and top with the ravioli. Sprinkle with remaining 2 tablespoons of Parmesan and a pinch of nutmeg. Garnish with sage leaves.

Per serving: (6 ravioli and 1/4 cup sauce) 289 calories, 8 grams fat, 3 grams sat. fat, 42 grams carbs, 4 grams fiber, 14 grams protein.

What's For Dinner? November 11, 2009

Another Wednesday! Here's my choreography for today:

1/2 revolve, 1 kick (8)
1/2 revolve, 1 kick (8)
L-Step (4)
Across the top and back, no tap (8)
Knee home (4)
Side leg around the world (16)
Tap out x 2 opt to hop (8)
1 knee, mambo cha cha (8)

Jumbo Crab Cakes


Ingredients:
Two 6-oz. cans lump crabmeat, drained (about 1 cup drained crabmeat)
2 1/2 slices light white bread (40 - 45 calories each with around 2g fiber per slice), lightly toasted
One wedge The Laughing Cow Light Original Swiss cheese, room temperature
3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. finely diced onion
2 tbsp. finely diced celery
1 tbsp. fat-free mayonnaise
1/2 tbsp. Best Foods/Hellmann's Dijonnaise
1/2 tbsp. finely chopped fresh curly parsley
1 tsp. minced garlic
1/2 tsp. lemon juice
1/2 tsp. whipped light butter or light buttery spread (like Brummel & Brown), melted
1/4 tsp. Worcestershire sauce
dash hot pepper sauce (like Tabasco)
dash salt, or more to taste
dash black pepper, or more to taste
Butter-flavored nonstick spray
Optional: additional Dijonnaise (for dipping), lemon wedges



Directions:
Preheat oven to 450 degrees.

Tear lightly toasted bread into pieces and place in a food processor or blender. Pulse until reduced to breadcrumbs, and then transfer to a medium bowl.

Add crabmeat, parsley, garlic, salt, and black pepper to the bowl, and gently mix until combined. Add onion and celery, lightly mix again, and set aside.

Break cheese wedge into pieces and place in a small bowl. Add egg substitute, mayo, Dijonnaise, lemon juice, melted butter, Worcestershire sauce, and hot pepper sauce. Whisk until smooth, and pour over the crabmeat mixture. Using a rubber spatula, gently fold the liquid mixture into the crabmeat mixture. If you like, add additional salt and black pepper to taste.

Prepare a medium-large baking dish by spraying with butter-flavored nonstick spray. Take one-third of the crab cake mixture (about 3/4 cup) from the bowl. Gently form it into a ball, place it in the baking dish, and flatten it into a cake about 1-inch thick -- repeat twice with remaining crab mixture so that you have 3 cakes in the baking dish.

Bake in the oven for 14 - 15 minutes, until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional Dijonnaise for dipping and/or lemon wedges for squirting!

MAKES 3 SERVINGS

Serving Size: 1 (very large!) crab cake
Calories: 117
Fat: 2g
Sodium: 799mg
Carbs: 11.5g
Fiber: 2.25g
Sugars: 2.5g
Protein: 14g

POINTS® value 2*

What's for Dinner? November 4, 2009

Can you believe it's November already?

Here's a block from Step Junkie:

Walk the Dog (8)
Stomp and pivot (4)
Shuffle straddle x 3 (12)
Jump shot x 2 (8)
Curtsy x 2 (8)
2 repeater box step (8)
Up and double lunge (8)
Side leg x 2 (8)

Crispy Chicken Fingers with Honey-Mustard Sauce

1 1/4 pounds boneless, skinless checken breast halves, cut across into 1/2 inch thick slices
1/2 cup lowfat buttermilk
Cooking Spray
4 cups whole-grain corn cereal, such as Corn Chex
1/4 tsp salt
Pinch of black pepper
Honey-Mustard Sauce (see recipe below)

Preheat the oven to 400.
Combine chicken and buttermilk in a shallow dish, turning the chicken to coat it with the buttermilk. Cover and chill for 15 minutes. Coat two baking sheets with cooking spray.
Put the cereal in a plastic bag and crush with a rolling pin. Transfer the crumbs to a shallow dish and season them with the salt and pepper. Dip each piece of chicken in the cereal to fully coat and arrange on the baking sheets. Bake until cooked through, about 8 minutes. Leave the chicken on the baking sheets to cool slightly. It will become crisper.
Serve with honey-mustard on the side.

Serves 4: 262 claories, 2 grams fat, 35 grams protein, 23 grams carbs.


Honey Mustard Sauce

1/3 cup Dijon mustard
2 teaspoons mayonnaise
2 tablespoons honey

In a small bowl, stir together the mustard and mayo until smooth. Stir in the honey.

Serves 5, 2 tablespoons is one serving: 97 calories, 3 grams fat, 1 gram protein, 19 g carbs





Baked Macaroni and Cheese

12 oz uncooked macaroni, elbow-type
1/2 cup fat free sour cream
12 oz. fat-free evaporated milk
8 oz. low-fat cheddar or colby cheese, shredded
1 Tbsp Dijon mustard
1/4 tsp table salt
1/4 tsp pepper
1/8 tsp nutmeg
2 Tbsp dried bread crumbs
2 Tbsp grated Parmesan Cheese



Preheat oven to 350ºF.

Cook pasta according to package directions without added fat or salt; drain and transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.

Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes; remove from heat and stir in mustard, salt, pepper and nutmeg.

Add cheese mixture to pasta; mix well. Transfer to a 3-quart casserole dish.

Combine bread crumbs and Parmesan cheese; sprinkle over pasta.

Bake until top is golden, about 30 minutes. Yields about 1 cup per serving.

Serves 8, 5 WW points, 240 calories per serving

Sub For Pachi, Friday 10/30/09

Here are the blocks I used when I subbed Pachi's class. VERY HARD (heartrate wise)

Block 1
Mambo off the end (4)
Stall across (4)
Stutter down, up, down (8)
Kick revolve (8)
Over toes (8)

Block 2
2 pete take a seat (8)
Shuffle turn (4)
Rock-a-bye knee (4)
Straddle down, turn to the back, straddle down and up (8)
Pony home (4)
Reverse turn (4)

Block 3
Tic tock shuffle around the end (8)
Up and lunge x2 (syncopate) exit (8)
4 jump squats (8)
3 repeater knee (8)

What's for Dinner? October 28, 2009

Choreography for today:

Double Stomp, single stomp (8)
L-Step (8)
Straddle, Curtsy x 2 (16)
4 quick squats ending on top of board (8)
3 repeater knee exit (8)
Mambo off end (4)
Across the top x 2 (8)
Knee home (4)

What's for Dinner?

Mediterranean Roast Turkey

Yield
8 servings (serving size: about 4 ounces turkey and about 1/3 cup onion mixture)

Ingredients
2 cups chopped onion (about 1 large)
1/2 cup pitted kalamata olives
1/2 cup julienne-cut drained oil-packed sun-dried tomato halves
2 tablespoons fresh lemon juice
1 1/2 teaspoons bottled minced garlic
1 teaspoon Greek seasoning mix (such as McCormick's)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (4-pound) boneless turkey breast, trimmed
1/2 cup fat-free, less-sodium chicken broth, divided
3 tablespoons all-purpose flour
Preparation
Combine first 9 ingredients in an electric slow cooker. Add 1/4 cup chicken broth. Cover and cook on low for 7 hours.

Combine remaining 1/4 cup broth and flour in a small bowl; stir with a whisk until smooth. Add broth mixture to slow cooker. Cover and cook on low for 30 minutes. Cut turkey into slices.

Nutritional Information
Calories: 368 (26% from fat)Fat: 10.7g (sat 2.2g,mono 5.6g,poly 2g) Protein: 55.3gCarbohydrate: 9.8gFiber: 1.2gCholesterol: 159mgIron: 3.2mgSodium: 527mgCalcium: 44mg

What's For Dinner? October 21, 2009

Choreography for today:

2-repeater knee, walk around the board (8)
Walk the dog (8)
Knee straddle knee exit (8)
Alt side leg x 2 (8)
V-step, mambo cha-cha (8)
Basic up and jack on top (4)
Basic down and jack on top (4)
V-step, mambo cha-cha (8)
Basic up and jack on top (4)
Basic down and jack on top (4)

Weight Watchers Muffuletta


1 (16 oz.) package frozen broccoli, cauliflower, and carrots, thawed and chopped
3 tablespoons white wine vinegar
1/2 cup chopped roasted red bell peppers
3 tablespoons light vinaigrette
3 tablespoons chopped parsley
3 garlic cloves, chopped
2 tablespoons chopped pitted green olives
2 tablespoons chopped black olives
1/2 teaspoon black pepper
1 (18 ounce) loaf Italian bread (round if you can find it)
1 (5.5 ounce) package turkey salami
4 (3/4 ounce) slices light Havarti cheese
4 (3/4 ounce) slices part skim mozzarella cheese

1. Combine chopped broccoli mixture and vinegar; toss well. Set aside.
2. Combine bell peppers and next 6 ingredients in a large bowl; toss well.
3. Hollow out top and bottom of loaf, leaving a 1-inch thick shell.
4. Add bell pepper mixture to broccoli mixture. Spoon 1/2 of veggie mix in bottom of loaf. Arrange salami and cheeses on top, and top with remaining veggies and top half of loaf. Press down firmly with hands. Wrap with plastic wrap and refrigerateuntil ready to serve. Cut sandwich into 4 pieces.

Per 1/4 sandwich: 330 calories, 12 grams fat, 27 grams protein

What's For Dinner, October 14, 2009

I sliced off the tip of my finger while using my new mandoline slicer for the first time, so I will be teaching class with a giant bandage on my hand! Cooking is dangerous, so be careful out there!

Choreography for today:

2 Basic steps (opt to run up) (8)
Split Basic (8)
Split Basics around the world (16)
Alt kick with soccer kick option (8)
3 repeater jump shot (8)
*2 repeater (on step) step knee step knee (on floor) (8)
*2 repeater (on step) step knee step knee (on floor) (8)

*option to change the step knees to front karate kicks


What's for Dinner?

Roasted Banana Bars with Browned Butter–Pecan Frosting

Bars:
2 cups sliced ripe banana (about 3 medium)
1/3 cup packed dark brown sugar
1 tablespoon butter, chilled and cut into small pieces
9 ounces cake flour (about 2 1/4 cups)
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 cup nonfat buttermilk
1 teaspoon vanilla extract
1/2 cup butter, softened
1 1/4 cups granulated sugar
2 large eggs
Baking spray with flour

Frosting:
1/4 cup butter
2 cups powdered sugar
1/3 cup (3 ounces) 1/3-less-fat cream cheese, softened
1 teaspoon vanilla extract
1/4 cup chopped pecans, toasted


1. Preheat oven to 400°.

2. To prepare bars, combine banana, brown sugar, and 1 tablespoon butter in an 8-inch square baking dish. Bake at 400° for 35 minutes, stirring after 17 minutes. Cool slightly.

3. Reduce the oven temperature to 375°.

4. Weigh or lightly spoon cake flour into dry measuring cups; level with a knife. Combine 9 ounces (about 2 1/4 cups) flour, soda, and baking powder in a medium bowl. Combine banana mixture, buttermilk, and 1 teaspoon vanilla in another medium bowl. Place 1/2 cup butter and granulated sugar in a large bowl; beat with a mixer at medium speed until well blended. Add eggs to granulated sugar mixture; mix well. Add flour mixture to sugar mixture alternating with banana mixture, beginning and ending with flour mixture.

5. Pour batter into a 13 x 9–inch baking pan coated with baking spray. Bake at 375° for 20 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on a wire rack.

6. To prepare frosting, melt 1/4 cup butter in a small saucepan over medium heat; cook 4 minutes or until lightly browned. Cool slightly. Combine browned butter, powdered sugar, cream cheese, and 1 teaspoon vanilla in a medium bowl; beat with a mixer until smooth. Spread frosting over cooled bars. Sprinkle with pecans.



Yield: 2 dozen (serving size: 1 bar)

CALORIES 221 (0.0% from fat); FAT 8.4g (sat 4.7g,mono 2.3g,poly 0.6g); IRON 1mg; CHOLESTEROL 39mg; CALCIUM 23mg; CARBOHYDRATE 35.1g; SODIUM 117mg; PROTEIN 2.3g; FIBER 0.6g

Cooking Light, JANUARY 2009

What's for Dinner, 10/7/2009

Here is our big block of the day:

1/2 L-Step (4)
Across the top x 2 (8)
Knee back home (4)
Curtsy (4), Mambo Cha Cha (4)
Curtsy (4), Mambo Cha Cha (4)
Alt. kick (8)
Over the top x 2 OR Chasse over x 2 (8)
Knee Straddle x 2 (8)
Shuffle turn x 2 (8)

What's for Dinner?

Broccoli and Cheese Soup

Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light)


Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.

Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.

Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 203 (28% from fat); FAT 6.3g (sat 4g,mono 1.8g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 24mg; CALCIUM 385mg; CARBOHYDRATE 21.7g; SODIUM 897mg; PROTEIN 15.6g; FIBER 2.9g

Cooking Light, JANUARY 2002

What's for Dinner, September 30, 2009

Great news! Stephanie is bringing over 5 more steps to Pontchartrain, so we shouldn't have to turn anyone away!

I am still going with the longer block format with more repitition. Here's what's up for today:

Repeater side leg (8)
Revolving door (8)
Alt. kickbacks x 4 (16)
Rocking horse into straddle x 2 (16)
2 repeater walk back x 2 (16)
L-Step x 2 (8)
3 quick squats rock back (8)
Jump shot x 2 (8)


I would like to thank Wanda Barron for our recipe of the day! Remember, if you have a family favorite bring it in!

Taco Skillet

1 pound extra lean ground beef
1 cup wheat penne pasta
1 packet taco seasoning
1 can corn
1 can black beans
3 cups water
4 oz. FF cream cheese
1/4 cup 2% shredded cheese (we like colby, monterey jack blend)
1 cup of salsa

Brown ground beef, drain. Add seasoning, water, pasta, beans, corn, salsa, cook till pasta is done add cheeses till melted.

5 Weight Watchers points for 1 cup.



For back recipes, go to my blog at alisongalvan.blogspot.com.

What's for Dinner September 23, 2009

Wow, another Wednesday! Here's what's on the menu for today:

One block, but it's a long one

V-STep x 4 (opt to hop the second and fourth) (1-16)
Rocking horse (opt to hop turn over then curtsy home) (17-24)
Charleston kick (25-32)
L-Step (33-36)
Over the top x 3 (37-48)
Knee home, alt knee (49-56)
Step up, jack on top, step down, jack on floor (57-64)

What's for Dinner?

Cincinnati Turkey Chili

Ladle bowlfuls of inspired Midwestern chili for your next casual dinner party or football gathering.

4 ounces uncooked spaghetti
Cooking spray
8 ounces lean ground turkey
1 1/2 cups prechopped onion, divided
1 cup chopped green bell pepper
1 tablespoon bottled minced garlic
1 tablespoon chili powder
2 tablespoons tomato paste
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1/2 cup fat-free, less-sodium chicken broth
1 (15-ounce) can kidney beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
2 1/2 tablespoons chopped semisweet chocolate
1/4 teaspoon salt
3/4 cup (3 ounces) shredded sharp cheddar cheese


1. Cook pasta according to package directions, omitting salt and fat. Drain; set aside.

2. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add turkey; cook 3 minutes, stirring to crumble. Add 1 cup onion, bell pepper, and garlic; sauté 3 minutes. Stir in chili powder and next 5 ingredients (through allspice); cook 1 minute. Add broth, beans, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes, stirring occasionally. Remove from heat; stir in chocolate and salt. Serve chili over spaghetti; top with remaining 1/2 cup onion and cheese.

Yield: 4 servings (serving size: about 1/2 cup spaghetti, 1 1/2 cups chili, 2 tablespoons onion, and 3 tablespoons cheese)

CALORIES 408 ; FAT 13.8g (sat 6.6g,mono 4.3g,poly 1.7g); CHOLESTEROL 67mg; CALCIUM 237mg; CARBOHYDRATE 47.4g; SODIUM 765mg; PROTEIN 24.5g; FIBER 7.9g; IRON 3.7mg

Cooking Light, SEPTEMBER 2009

What's for Dinner September 16, 2009

I'm going to stick with 1 block again this week, because it seemed that everyone really enjoyed last week! It was a great workout.

Revolving door (1-8)
Straddle (8-12)
2 stomps (13 - 16)
Pivot on floor (17 - 20)
Alt. kicks x 3 (21 - 32)

Chicken Cordon Bleu


This lightened version of Chicken Cordon Bleu remains tres dé licieuse despite a modest amount of butter. Fix mashed potatoes and a side of green beans while the chicken bakes.


1/4 cup fat-free, less-sodium chicken broth
5 teaspoons butter, melted
1 large garlic clove, minced
1/2 cup dry breadcrumbs
1 tablespoon grated fresh Parmigiano-Reggiano cheese
1 teaspoon paprika
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
4 thin slices prosciutto (about 2 ounces)
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
Cooking spray


Preheat oven to 350°.

Place broth in a small microwave-safe bowl; microwave at high 15 seconds or until warm. Stir in butter and garlic. Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl; set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound each to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with salt, oregano, and pepper. Top each breast half with 1 slice of prosciutto and 1 tablespoon mozzarella. Roll up each breast half jelly-roll fashion. Dip each roll in chicken broth mixture; dredge in breadcrumb mixture. Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray. Pour remaining broth mixture over chicken. Bake at 350° for 28 minutes or until juices run clear and tops are golden.



Yield: 4 servings (serving size: 1 rolled chicken breast half)

CALORIES 297 (30% from fat); FAT 9.9g (sat 4.4g,mono 3.6g,poly 1g); IRON 1.9mg; CHOLESTEROL 125mg; CALCIUM 94mg; CARBOHYDRATE 3.8g; SODIUM 619mg; PROTEIN 45.5g; FIBER 0.5g

Cooking Light, DECEMBER 2005

What's for Dinner, September 9, 2009

Today, I think I'm just going to do one block. I'm going to stretch it out with lots of interval work and bring out the bands!

Side leg alternate 1/2 way around the world (1-8)
Up and lunge x 2, exit (9-16)
L-Step (17-24)
Boomerang (25-32)

Shrimp Calzones
1 (1 pound) loaf frozen bread dough
1 1/3 cups (8 ounces) chopped cooked shrimp
1 cup chopped romaine lettuce
1/2 cup (2 ounces) shredded Muenster cheese
1/3 cup chopped red onion
1 tablespoon Chablis or other dry white wine
2 teaspoons olive oil
1/8 teaspoon dried whole thyme
1/8 teaspoon pepper
3 cloves garlic, minced
Vegetable cooking spray

Thaw bread dough.

Combine shrimp and next 3 ingredients in a bowl; toss well. Combine wine and next 4 ingredients; stir well. Add to shrimp mixture; toss well.

Divide dough into 8 equal portions. Working with 1 portion at a time,roll each portion to a 1/8 inch thickness. Place on a large baking sheet coated with cooking spray, and pat each portion into a 6-0inch circle with floured fingertips. Spoon 1/3 cup shrimp mixture onto half of each circle; moisten edges of dough with water. Fold dough over filling; press edges together with a fork to seal. Lightly coat with cooking spray.

Bake at 375 degrees for 20 minutes or until golden. Remove from oven, and lightly coat again with cooking spray. Serve warm.

Yield: 8 servings

Calories: 224, Protein 12.9, Fat 5.8, carbs 29.6, cholesterol 63, sodium 389


Go to alisongalvan.blogspot.com for back recipes and choreography notes, or to leave comments.

What's For Dinner September 2, 2009

Choreography for class today: (Will I be able to remember it?)
Both blocks change lead legs.

Block 1
L-step (1-4)
Front kicks off end (5-8)
Alt side leg on end, facing length of board (8-16)
Split basic from end, straddle down (17-24)
2 repeater knee, walk back (25-32)

Block 2
Turn step x 2 (1-8)
Turn straddle x 2 (8-16)
Double stomp x 2 (17-26)
2 repeater knee

And what's for dinner? Dessert!

Blueberry Chiffon Cheesecake

1 cup graham cracker crumbs
3 tablespoons low cal margarine, melted
3 eggs, separated
1 cup skim milk
2 envelopes gelatin
Equal or Splenda to taste
1/8 teaspoon salt
1 8 ounce container light cream cheese
1 16 ounce carton fat free ricotta cheese
1 8 ounce carton fat free yogurt
2 tablespoons grated lemon rind
2 tablespoons lemon juice
1 teaspoon vanilla
1/4 teaspoon cream of tartar
1 tablespoon cornstarch
1 tablespoon lemon juice
1/4 cup sugar
1/2 cup water
2 cups blueberries

Combine cracker crumbs with margarine. Spray a 9 inch springform pan with Pam. Press crumbs into bottom. Bake at 350 for 5 minutes. Cool.

Combine egg yolks, milk, gelatin, and salt in small saucepan. Cook over medium heat, stirring constantly, until gelatin dissolves and mixture thickens. Remove from heat and add Equal or Splenda and let cool.

Combine cream cheese, ricotta, yogurt, lemon rind and juice and vanilla in a large bowl - beat at medium speed until smooth. Stir in gelatin mixture. Beat egg whites and cream of tartar until stiff peaks form. Fold into cheese mixture. Pour into crust. Cover and refrigerate 8 hours.

Combine cornstarch, juice, 1/4 cup sugar, water and 1/2 cup blueberries in small saucepan. Cook over medium heat until it boils. Cook one minute longer. Stir in remaining blueberries when cooled. Remove sides of springform and spread blueberries on top.

Serves 8: 1/2 bread, 1/2 fat/ 1 protein, 1/2 fruit, 1/4 milk


Check out my blog for back recipes and choreography at alisongalvan.blogspot.com

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What's for Dinner, August 26, 2009

On the step:

Block 1
Half hop turn (1-4)
Curtsy back home (5-8)
V-step x 2 (9-16)
Tap Out x 2 (17-24)
3 quick squats and rock back (25-32)

Block 2 (doesn't change lead legs)
Walk the dog (1-8)
Boomerang x 2 (9-16)
L-Step x 2 (16-32)

Summer Stew

Serves 4


1 17 ounce package refrigerated cooked beef roast au jus
1 8 ounce package peeled fresh baby carrots, sliced
3 1/2 cups water
1/2 package refrigerated rosemary and roasted garlic seasoned diced potatoes (about 2 cups)
1 14.5 ounce can diced fire-roasted tomatoes with garlic
1 teaspoon oregano
Salt and pepper

Pour juices from beef roast into large saucepan, set meat aside. Add carrots and 1 cup water to saucepan, bring to boil. Reduce heat ans simmer, covered, 3 minutes. Add remaining water, potatoes, tomatoes, and oregano. Return to boiling, cover and simmer 3 minutes until vegetables are tender. Break beef into bite-size pieces and add to stew, heat through. Season with salt and pepper.

Per serving: 253 cal, 9 grams fat, 64 mg cholesterol, 20 grams carbs, 3 grams fiber, 25 grams protein.

What's For Dinner, August 12, 2009

Sorry about posting this so late, but it's been a crazy week. I had to miss class last week to attend a funeral out of town.

Block 1:
L-Step (1-4)
Across the top, no taps (5-8)
Knee Straddle x 2 (9-16)
3 repeater exit (17-24)
Revolving door (25-32)

Block 2:
Up and lunge x 6 (1-16)
Side leg straddle, side leg exit (17-24)
Curtsy Curtsy (25-32)

Sautéed Sole with Browned Butter and Capers

Yield
4 servings (serving size: 1 fillet and about 1 tablespoon sauce)

Ingredients
4 (6-ounce) sole fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper, divided
Cooking spray
3 tablespoons butter
2 tablespoons minced shallots
1 tablespoon drained capers
2 teaspoons fresh lemon juice


Preparation
1. Sprinkle fish evenly with salt and 1/8 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 fillets to pan; sauté 1 1/2 minutes or until browned. Carefully turn fillets; sauté 1 1/2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fillets on a plate; keep warm. Repeat procedure with cooking spray and remaining fillets.

2. Melt butter in pan; cook 2 minutes or just until lightly browned. Add shallots to butter; sauté 45 seconds, stirring frequently. Remove from heat; stir in remaining 1/8 teaspoon pepper, capers, and fresh lemon juice. Serve with fish.



Nutritional Information
Calories:279 Fat:11.2g (sat 6g,mono 2.7g,poly 1.4g) Protein:41.4g Carbohydrate:1.3g Fiber:0.2g Cholesterol:138mg Iron:0.7mg Sodium:451mg Calcium:37mg

What's for Dinner, August 5, 2009

Choreography for today's class comes from www.Turnstep.com. I haven't gone there in a while, and I found this right on the front page. Also, in abs class I'm using some new stuff from a new DVD I just got on Abs and Push ups.

Combo 1
•2 Shuffle turns (8)
•Hamstring curls around the world * (16)
•Over the top and back (8)
(Repeat left lead)

Combo 2
•1 Turnstep (4)
•Over the top (4)
•1 Turnstep (4)
•Over the top (4)
•L-step (8)
•Up-jack-down jack (8)
(Repeat left lead)


What's For Dinner

Fettuccine with Spinach and Feta


Ingredients

8 cups Spinach leaves, loosely packed
1 green onion, thinly sliced
2/3 cup feta cheese, crumbled
1 tablespoon olive oil
1 tablespoon lemon juice
1/2 teaspoon dried dill weed
Pepper to taste
4 ounces fettuccine

Pick over and stem the spinach, discarding any withered or yellowed leaves. Wash the spinach well, drain and set aside

Mix sliced green onion, feta, oil, and lemon, dill, and pepper in a small bowl. Set aside.

Cook the fettuccine according to the package directions. For the last 30 seconds of cooking, stir the spinach into the water with the fettuccine and push it under the water to wilt it. Drain.

Add the fettuccine and spinach to the bowl and toss with the cheese mixture.

Makes 2 servings, per serving: 449 calories, 20.1 grams fat, 9.6 grams saturated fat, 18.7 grams protein, 49.8 grams carbohydrates, 3.1 grams fiber.


Want to donate to my Avon Walk for Breast Cancer? Go to www.avonwalk.org/goto/alison.galvan

What's for Dinner July 29, 2009

Choreography for Today:

This first block could easily transition to a Step Challenge Block. Theresa and I came up with it in Pachi's challenge class, and she's going to use it on Friday. I think my class will do fine with it.

4 Knee Repeater off end (option, hop on 2 and 4)(1-8)
Box on the floor (9-12)
Alt. Knee (14-16)
2 repeater walk back (17-24)
Up and lunge 2, exit (25-32)

Block 2 is from Step Junkie, and it does NOT change lead legs. So when I add Block one and two together, we get one long 64 count combo.

Shuffle straddle x 2 (1-8)
3 squats, rock back (9-16)
Alt. side leg x 2 (17-24)
Revolving door (25-32)

What's for Dinner July 29, 2009


Have you seen the new Frosty at Wendy's, the Coffee Toffee Twisted Frosty? OMG, it looks awesome! Problem -- One of these puppies has 540 calories and 20g of fat! Not in my calorie budget. But, Hungry Girl has come out with a substitute that sounds pretty darned good!

Hungry Girl Toffee Crush Coffe Shake

1/2 cup Breyers Double Churn Free Creamy Vanilla fat-free ice cream
1/3 cup light vanilla soymilk
1/4 cup Cool Whip Free, thawed
One-third of a 1.4-oz. toffee chocolate bar
(like Heath or Skor), finely crushed into bits
1 tsp. Hershey's Lite chocolate syrup
1 tsp. Coffee-mate Sugar Free French Vanilla powdered creamer
3/4 tsp. instant coffee granules
1 no-calorie sweetener packet (like Splenda or Truvia)
3/4 cup crushed ice or 4 - 6 ice cubes
Optional: Fat Free Reddi-wip

Directions:
Place powdered creamer, instant coffee granules, and sweetener in a glass. Add 2 tbsp. hot water and stir until ingredients have dissolved. Transfer to a blender.
Add ice cream, soymilk, and ice to the blender. Blend briefly, until smooth, and then pour into a glass. Stir in the Cool Whip, until uniform. Add chocolate syrup and toffee-chocolate bits (if you plan to top your drink with Reddi-wip, set a few candy bits aside), and stir gently to swirl them in.

If you like, top with Reddi-wip and sprinkle with remaining candy bits. Now dig in!


Serving Size: entire shake
Calories: 237
Fat: 5.5g
Sodium: 145mg
Carbs: 41g
Fiber: 3.5g
Sugars: 25g
Protein: 5g

Check out my Blog: alisongalvan.blogspot.com for an archive of all of our recipes and choreography.

Help me raise money for breast cancer at the Avon Walk for Cancer: www.avonwalk.or/goto/alison.galvan

What's for Dinner July 22, 2009

Choreography for today's class:

OK, I'm going back to my first class in January

Block 1
L-Step (1-4)
Karate Kick (5-8)
Knee Home (9-12)
Basic (13-16)
Split Basic (17-24)
Revolve (25-32)

Block 2
Alt. side leg (1-8)
Side leg straddle (9-16)
Curtsy x 2 (17-24)
3 repeater side leg (25-32)

What's for Dinner?

Pasta Jambalaya
serves 8


1/2 cup onion, chopped
1/2 cup red bell pepper, chopped
1 clove garlic, minced
1 teaspoon cajun seasoning
1 can black beans, rinsed and drained
1 can rotel tomatoes, undrained
3 ounces turkey kielbasa -- halved and thinly sliced
7 cups penne pasta, uncooked
1/2 cup four-cheese Mexican style shredded cheese

Place a large nonstick skillet coated with cooking spray over medium-high heat until
hot.
Add onion, bell pepper, and garlic; sauté 5 minutes. Add seasoning; sauté 1 minute.
Add beans, tomatoes, and kielbasa; bring to a boil.
Reduce heat; simmer 10 minutes or until thick.
Combine bean mixture and pasta in a large bowl. Top with cheese. Per serving: 444

Calories (kcal); 3g Total Fat; (6% calories from fat); 19g Protein;
82g Carbohydrate; 16mg Cholesterol; 468mg Sodium
Food Exchanges: 5 Grain Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat;
0 Other CarbohydratesNOTES : Serving Size: 1 cup


Want to help me in my efforts to raise money for breast cancer? Sponsor my Avon Walk for Breast Cancer at www.avonwalk.org/goto/alison.galvan

Friday, July 17 Sub for Pachi

Whoo, another Step Challenge subbing opportunity! I've got 3 blocks planned, so I'm going to just post the blocks first, then post the breakdown for each. This is for you Theresa, so you can see how I will attack it.

Block 1
Stomp and switch, drag over (1-5)
Rock on Top (6-10)
Single stomps home (11-16)
Shuffle and spin (17-21), stomp (22-24)
3 repeater with kick kick option (25-32) (Step kick kick,ball-change straddle, stomp)

Block 2
3 repeater off the end (1-6)
Tic toc (7-8)
Box step (9-12)
Reverse turn (13-16)
Quick quick over and back (17-20)
Cut the Corner (21-24)
Curtsy (25-28)
Alt kick (29-32)

Block 3
3 ct turn x 2 (1-6)
Up and lunge x 3, exit (7-16)
Shuffle straddle x 2 (17-24)
Alt tap straddle (25-32)

Block 1 is the most complicated, so before I start the music I'm going to walk through Stomp and switch drag over, and then 3 repeater kick kick. I think this will help, as the last time I taught this these were very hard to some people to catch on to.

Now for the warm up. I'm going to use some of moves from block 1 in the warm up to get people's feet going in the right direction.
Warm up:
Alt stomp x 4, 1 basic
then move alt stomps to stomps around the world, 1 basic
Double stomp x 2, 2 repeater knee
Change double stomps to rock on top, 2 repeater knee
I will cycle through this a few times, then it's on to block 1!

Block 1:
3 Basic, 1 Knee
Tap the board right and left, 2 basics, 1 knee
Tap the board just once (ie right), 2 basics, tap the board once (ie left), 1 knee
Tap once, 2 basics, Alt stomps
Tap once, single stomp, double stomp, alt. stomps
Stomp and switch, double stomp, alt stomps
Stomp and switch drag over, double stomp, alt stomps come home
Stomp and switch drag over, rock on top, alt stomps come home
5 count basic(up and hold 1 and 2, finish 3,4, 5) 1 stomp
Counts 1 and 2 become a cha cha up, finish 3,4,5; 1 stomp
Counts 1 and 2 become a full shuffle , 3,4,5 become a reverse turn, 1 stomp -- This is the full Shuffle and Spin
Add the Shuffle Spin on the Stomp and Switch, throw in a 3 count repeater at the end
Repeat, then teach the 3 repeater option:
2 repeater, stomp
Step kick kick hold, stomp
Step kick kick ball change straddle, stomp

Block 2:
5 Repeater knee, 1 basic
4 repeater, 4 marches, 1 basic
4 repeater, box on the floor, 1 basic
Take the 4 repeater off the end of the step, box off the end , 1 basic
3 repeater off the end, tic toc, box off the end, 1 basic
3 repeater off the end, tic toc, box off the end, reverse turn
Add in:
Straddle x 2, Alt knee
Straddle once, cut the corner, curtsy home, alt kick
Quick Quick, cut the corner, curtsy home, alt kick

Block 3:
3 count basic x 2, up and lunges facing front x 3 and exit
Then, turn the 3 count basic into 3 count turnsteps, and turn the lunges off the sides
Shuffle turn x 2, alt tap out x 2
Shuffle straddle x 2, alt tap straddles x 2
add it together.

What's for Dinner, July 15, 2009

Choreography for today:

Block 1:

5 Knee Repeater, 1 Basic (1-16)
2 regular straddles (17-24)
Alt. knee x 2 (25-32)
(note, this is the basic for the combo I'm going to teach when I sub for Pachi on friday)

Block 2:

V-Step x 2 (opt to hop the second) (1-8)
Alt tap out (9-16)
Up and lunge 3 (17-24)
From the top, 3 repeater knee and exit(25-32)

Zucchini-Pineapple Quick Bread

2 loaves, 14 servings per loaf (serving size: 1 slice)

3 cups sifted all-purpose flour (about 13 1/2 ounces) 1 teaspoon salt 1 teaspoon baking soda 1/2 teaspoon baking powder 1 1/2 teaspoons ground cinnamon 2 large eggs 2 cups sugar 2 cups grated zucchini (about 1 1/2 medium zucchini) 2/3 cup canola oil 1/2 cup egg substitute 2 teaspoons vanilla extract 2 (8-ounce) cans crushed pineapple in juice, drained Baking spray with flour

1. Preheat oven to 325°.

2. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, salt, and next 3 ingredients (through ground cinnamon) in a large bowl, stirring well with a whisk.

3. Beat eggs with a mixer at medium speed until foamy. Add sugar, zucchini, oil, egg substitute, and vanilla, beating until well blended. Add zucchini mixture to flour mixture, stirring just until moist. Fold in pineapple. Spoon batter into 2 (9 x 5–inch) loaf pans coated with baking spray. Bake at 325° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.

Calories: 167 (32% from fat), Fat:5.9g (sat 0.5g,mono 3.3g,poly 1.7g), Protein:2.4g, Carbohydrate: 26.5g, Fiber:0.7g, Cholesterol:15mg, Iron:0.9mg, Sodium:151mg, Calcium:16mg


Zucchini-Orange Bread

2 loaves, 12 slices each (serving size: 1 slice)

Bread: 3 cups all-purpose flour (about 13 1/2 ounces) 1 teaspoon salt 1 teaspoon baking powder 1/4 teaspoon baking soda 1 cup granulated sugar 1/2 cup egg substitute 1/3 cup canola oil 1 tablespoon grated orange rind 1 tablespoon fresh orange juice 2 cups shredded zucchini (about 1 large) 1/2 cup coarsely chopped walnuts Cooking spray
Glaze: 1/2 cup powdered sugar 2 tablespoons fresh orange juice

1. Preheat oven to 350°.

2. To prepare bread, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 3 ingredients (through baking soda) in a large bowl, stirring with a whisk; make a well in center of mixture. Combine granulated sugar and next 4 ingredients (through 1 tablespoon juice). Add sugar mixture to flour mixture, stirring just until moist. Fold in zucchini and walnuts. Divide batter between 2 (8 x 4–inch) loaf pans coated with cooking spray. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans.

3. To prepare glaze, combine powdered sugar and 2 tablespoons juice, stirring with a whisk. Drizzle evenly over warm loaves. Cool completely on wire rack.

Calories: 145 (32% from fat), Fat:5.1g (sat 0.4g,mono 2.1g,poly 2.3g), Protein:2.8g, Carbohydrate: 22.5g, Fiber:0.7g, Cholesterol:0.0mg, Iron:1mg, Sodium:142mg, Calcium:21mg

What's for Dinner, July 8, 2009

Choreography for today:

Block 1
Revolving door (1-8)
Curtsy (9-12)
Basic over (13-16)
Walk the dog (17-24)
Knee straddle x 2 (25-32)

Block 2
Up and lunge 1x (1-6)
Up and lunge 1x (6-12)
Basic (13-16)
Side leg straddle x 2 (17-24)
3 repeater side leg, moving around the end of the board (25-32)

What's for Dinner?


Greek-Style Scampi

6 ounces uncooked angel hair pasta
1 teaspoon olive oil
1/2 cup chopped green bell pepper
2 teaspoons bottled minced garlic
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
1/8 teaspoon black pepper
1 pound peeled and deveined medium shrimp
1/8 teaspoon ground red pepper
6 tablespoons (about 1 1/2 ounces) crumbled feta cheese


1. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.

2. Heat oil in a large nonstick skillet over medium-high heat. Add green bell pepper to pan; sauté 1 minute. Add garlic and tomatoes; cook 1 minute. Add black pepper and shrimp; cover and cook 3 minutes or until shrimp are done. Stir in red pepper; remove from heat. Place 1 cup pasta on each of 4 plates. Top each serving with 1 cup shrimp mixture and 1 1/2 tablespoons cheese.



Yield: 4 servings

CALORIES 379 (20% from fat); FAT 8.5g (sat 3g,mono 2.8g,poly 1.7g); IRON 4.1mg; CHOLESTEROL 185mg; CALCIUM 656mg; CARBOHYDRATE 43.3g; SODIUM 139mg; PROTEIN 31.7g; FIBER 2.6g



It feels great to donate!

Please support me as I attempt to walk 40 miles for breast cancer at the Avon Walk for Breast Cancer on October 24-25 in Charlotte, North Carolina. Your donations go to the Avon Foundation, which in addition to funding breast cancer research helps to provide treatment to women with breast cancer who don't have health insurance.

Visit my website www.avonwalk.org/goto/alison.galvan to donate online, or I can accept checks, cash, or credit cards in class.

What's for Dinner July 1, 2009

Step choreography for today:

Block 1
Kick straddle around the world (1-16)
Walk the dog (17-24)
L-Step (25-32)

Block 2
Chasse over, walk around the board (1-8)
Chasse over, walk around the board (9-16)
Curtsy x 2 (17-24)
3 repeater knee (25-32)

What's for Dinner?

Chicken Thighs with Olives and Tomato Sauce
6 servings (serving size: 2 chicken thighs and about 1/3 cup sauce)

Ingredients
12 chicken thighs (about 4 pounds), skinned
1 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 teaspoon olive oil
1 1/2 tablespoons minced garlic
1/4 cup dry white wine
3 tablespoons tomato paste
2 to 3 teaspoons crushed red pepper
1 (28-ounce) can diced tomatoes, drained
1/4 cup sliced pitted kalamata olives
2 tablespoons chopped fresh flat-leaf parsley

Preparation
1. Sprinkle chicken with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Heat oil in a large skillet over medium-high heat. Add chicken to pan; cook 2 minutes on each side or until browned. Place chicken in an electric slow cooker. Add garlic to pan, and sauté 30 seconds, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 30 seconds. Place wine mixture in cooker. Add tomato paste, crushed red pepper, and tomatoes to cooker. Cover and cook on HIGH 4 hours. Stir in remaining 1/2 teaspoon salt, remaining 1/8 teaspoon pepper, olives, and parsley

Nutritional Information
Calories:270, Fat:12.9g (sat 3.3g,mono 5.6g,poly 2.8g) Protein:29.1g, Carbohydrate:8.7g, Fiber:2.2g, Cholesterol:99mg, Iron:2.4mg, Sodium:658mg, Calcium:44mg

What's For Dinner, 6/24/09

Choreography for Class today:

Block 1, 32 count A (switches leads)
Split Basic (1-8)
Rocking Horse (9-16)
V-Slide, mambo cha cha (17-24)
3 repeater knee (25-32)

Block 2, 32 count B (does not switch leads)
Shuffle turn x2 (1-8)
3 squats and rock back (9-16)
Side leg x 2 (17-24)
Revolving door (25-32)



Szechuan Pork

Yield
4 servings (serving size: 1 cup pork mixture and 1/2 cup noodles)

Ingredients
6 ounces soba (buckwheat) noodles, uncooked (can use spaghetti if you can't find)
2 teaspoons dark sesame oil
1 (1-pound) pork tenderloin, trimmed and cut into 2-inch strips
1 tablespoon chili garlic sauce (such as Lee Kum Kee)
1 teaspoon bottled ground fresh ginger (such as Spice World)
3/4 cup red bell pepper strips (about 1 small pepper)
1/4 cup fat-free, less-sodium chicken broth
1 1/2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
3/4 cup (2-inch) diagonally cut green onions (about 4 green onions)

Preparation
1. Cook noodles according to package directions. Drain and rinse with cold water; drain.
2. Heat oil in a large nonstick skillet over medium-high heat. Add pork, chili garlic sauce, and ginger to pan; stir-fry for2 minutes. Add bell pepper to pan; stir-fry 2 minutes. Add broth, soy sauce, and peanut butter to pan. Reduce heat to low; cook for 1 minute or until sauce is slightly thick. Stir in onions. Serve over noodles.

Nutritional Information
Calories: 338 (23% from fat) Fat: 8.6g (sat 2.2g,mono 3.5g,poly 1.9g) Protein: 30.4g Carbohydrate: 36.8g Fiber: 1.7g Cholesterol: 63mg Iron: 2.9mg Sodium: 693mg Calcium: 40mg

What's for Dinner, June 10, 2009

Blocks for today:

Block 1
Rockinghorse (opt to hop turn) (1-8)
V-step x 2 (opt to hop up) (9-16)
Curtsy, step touch around x 2 (17-24)
Curtsy, step touch around x 2 (25-32)

Block 2 *
Over the top (1-4)
Turn step (5-8)
Over the top (9-12)
Turn step (13-16)
Alt knee x 2 (17-24)
3 repeater knee (opt squat 3 rock back) (25-32)
* An option, if I can get to it, is to convert the over the tops to chasse's over, and the turn steps to shuffle turns

Recipe for today:
Santa Fe Shrimp Supreme

For Salad:
3 cups chopped romaine lettuce
3 ounces cooked shrimp
1 small corn tortilla
1/2 cup grape tomatoes, halved
1/2 cup chopped bell peppers
1/4 cup canned black beans, rinsed and drained
1/4 cup canned sweet corn, drained
1 tablespoon white wine vinegar
1 tablespoon lime juice
1 packet 0 calorie sweetener
1/4 teaspoon taco seasoning mix, dry
1 tablespoon chopped cilantro

For Dressing:
3 tablespoons fat-free ranch dressing
1 1/2 teaspoons tomato paste
1/4 teaspoon taco seasoning mix, dry

Directions:
Preheat oven to 400 degrees

Cut tortilla into matchstick-sized strips. Lightly spray a small baking pan with nonstick spray, and place strips in the center of the pan. Sprinkle 1/4 teaspoon of taco seasoning over tortilla strips, and carefully toss them to distribute seasoning. Spread strips out on the pan, place in the oven, and cook for 5-7 minutes, until strips look crispy. Remove strips, set aside.

In a small dish, combine 2 tablespoons of water with vinegar, lime juice, and sweetener, as well as cilantro. Place peppers and onions in a small microwave bowl and pour vinegar mixture over veggies. Cover and heat in the microwave for 2 minutes.

Add black beans and corn to the veggies. Stir well and then drain. Place dish in the fridge until chilled.

Once ready to serve, place lettuce in a large bowl and top with veggie/bean mixture. Add shrimp, tomatoes, and tortilla strips.

Mix dressing ingredients together in a small dish and serve alongside salad.

Makes 1 serving: 380 calories, 4 g fat, 62g carbs, 11.5 grams fiber, 16g sugars, 28g protein

I've missed more than 9,000 shots in my career. I've lost more than 300 games. Twenty-six times I've been trusted to take the game-winning shot and missed. I've failed over and over and over again in my life... and that is why I succeed.Michael Jordan

Bonus Recipe! Rocky Road Fudge

ROCKY ROAD FUDGE

Ingredients:
1 box Betty Crocker Fudge Brownies Mix (the 18.3-oz. Family Size box)
2 cups canned pure pumpkin
2 cups mini marshmallows
1/4 cup slivered almonds, lightly crushed
2 tbsp. Hershey's Lite chocolate syrup

Directions:
Preheat oven to 350 degrees.
Combine brownie mix, pumpkin, and chocolate syrup in a large bowl, and stir until completely mixed and smooth. (Batter will be thick!) Spray a mid-sized baking pan (8" X 8" works best) with nonstick spray and pour in the mixture. Smooth the top of the batter with a spatula.
Bake in the oven for 25 minutes. Remove pan from the oven, and evenly distribute mini marshmallows across the top of the batter. Sprinkle almonds over the marshmallows. Using a spatula, press down on the marshmallow-nut layer to help it adhere to the batter.
Return pan to the oven, and bake for 10 additional minutes. Remove pan from the oven, and let cool slightly. Refrigerate, uncovered, for several hours, until completely chilled. (Important! Do not cover pan while initially chilling it in the fridge.) Cut into 36 squares and serve!
MAKES 36 SERVINGS



Serving Size: 1 square
Calories: 73
Fat: 1g
Sodium: 52mg
Carbs: 15.5g
Fiber: 1g
Sugars: 10g
Protein: 1g
POINTS® value 1*

What's for Dinner, June 3, 2009

Happy Birthday to my BFF, Pammie!!!!

Can you believe it's already June? The summer schedule is really in full swing, and classes have been a blast at both clubs. Thanks so much to everyone for coming! Pam's class was packed on Monday morning, and I hear Theresa had 27 in her first Step class! Awesome!

Block 1
2 repeater, walk back (1-8)
Up and lunge twice, exit (9-16)
Shuffle straddle twice (17-24)
Tap out straddle x 2 (25-32)

Block 2
Ham string hangover (1-4)
Mambo/pivot (5-8)
Revolve across the top no taps (9-16)
Knee straddle x 2 (option to hop turn these) (17-24)
3 Repeater knee (25-32)

Skinny Fried Rice

Ingredients:2 cups cooked brown rice, fridge temperature2 cups frozen diced carrots and peas1 cup chopped bean sprouts1 cup chopped mushrooms3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)1/4 cup chopped scallionsOne packet (about 1 oz.) fried rice seasoning mix (like the kind by Kikkoman or Sun-Bird)1 tbsp. light or low-sodium soy sauce1/8 tsp. garlic powder1/8 tsp. ground gingersalt and pepper, to tasteDirections:In a small dish, combine seasoning mix, garlic powder, and ground ginger with soy sauce and 3 tbsp. warm water. Using a fork or whisk, stir until seasoning mix has dissolved. Set aside.
Spray a wok or very large pan with nonstick spray, and bring it to medium heat on the stove. Add egg substitute and scramble until cooked, using a spatula to break it up into bite-sized pieces. Remove scrambled bits from the wok or pan and set aside.

Add mushrooms and frozen vegetables to the wok or pan, and cook and stir until mushrooms have softened and all veggies are hot. Remove veggies and set aside with the egg-y bits.

Remove your wok or pan from heat, re-spray with nonstick spray, and bring to high heat on the stove. Add rice and seasoning mixture, and stir to combine. Add bean sprouts, scallions and the previously cooked veggies and scrambled eggs, and mix thoroughly to integrate. Cook and stir until entire mixture is hot, there is no liquid left in the pan, and rice is just beginning to crisp. Season to taste with salt and pepper.
Scoop into bowls and serve! (Chopsticks not required.)MAKES 5 SERVINGS
Serving Size: 1 cup, Calories: 167, Fat: 0.5g, Sodium: 630mg, Carbs: 30g, Fiber: 4g, Sugars: 4g, Protein: 8.5gPOINTS® value 3*

"A Native American Elder once described his own inner struggles in this manner: Inside of me there are two dogs. One of the dogs is mean and evil. The other dog is good. The mean dog fights the good dog all the time. When asked which dog wins, he reflected for a moment and replied, "the one I feed the most." - George Bernard Shaw

Bonus Recipe, and Choreography for Friday Step Challenge

I haven't made this, but it looks sooo good! It's from the Hungry Girl Website

Carrot Cake Cupcakes

For cupcakes:
1 1/2 cups shredded carrots, roughly chopped if shreds are long
1 cup (1/4th of box) Pillsbury Moist Supreme Reduced Sugar Cake Mix, Classic Yellow
3/4 cup whole-wheat flour
3/4 cup canned pure pumpkin
2/3 cup fat-free liquid egg substitute (like Egg Beaters Original)
2/3 cup canned crushed pineapple in juice (not drained)
2/3 cup Splenda No Calorie Sweetener (granulated)
1/4 cup raisins (not packed)
2 tbsp. brown sugar (not packed)
1 1/2 tsp. pumpkin pie spice
1 1/2 tsp. cinnamon
1 tsp. baking powder
For frosting:
4 oz. fat-free cream cheese, softened
1/3 cup Fage Total 0% Greek Yogurt (or another thick, plain fat-free yogurt)
1/2 cup Splenda No Calorie Sweetener (granulated)
1/2 tsp. vanilla extract
Directions: Preheat oven to 350 degrees. In a medium bowl, combine all dry cupcake ingredients except for the carrots and raisins (in other words -- cake mix, flour, Splenda, brown sugar, pumpkin pie spice, cinnamon, and baking powder). Mix well and set aside. In a large bowl, mix together pumpkin, egg substitute, and 1/4 cup water until blended. Add the contents of the medium bowl to the large bowl. Using a wire whisk or fork, blend until just mixed. Then, stir in the carrots, pineapple, and raisins. Spray a 12-cup muffin pan with nonstick spray. Evenly distribute cake mixture among the cups, and place in the oven to cook for 20 - 25 minutes (until a toothpick poked into the center of one comes out clean). While the cupcakes cook, combine all the frosting ingredients in a small bowl. Using a whisk or fork, blend until smooth. Place frosting in the fridge to chill. Once cupcakes are fully cooked, remove the pan from the oven and allow to cool completely. Then plate cupcakes, and spread frosting evenly over tops. Refrigerate until frosting has set and you're ready to serve. Enjoy!!!
MAKES 12 SERVINGS
Serving Size: 1 frosted cupcake Calories: 130 Fat: 1g Sodium: 205mg Carbs: 26g Fiber: 2.5g Sugars: 10g Protein: 5g POINTS® value 2*

Block 1:
Over 5 (3 count over rock back, chasse back over) (1-8)
Reverse split basic (9-16)
3 repeater (heel variation) (17-24)
Synco Mambo (25-32)

Block 2:
*L-squat tic toc (1-12)
Alt. knee (13-16)
Kick revolve (17-24)
**Drag and Box (25-32)

Block 3:
Up and lunge 6, exit (opt to ski the first 2) (1-16)
Knee straddle, knee exit (17-24)
3 Repeater with hop option (25-32)

*L-squat tic toc
L-step, but squat off end (1-4)
Push up out of squat and tic toc (5-6)
Box on top of step (7)
Step down down (8-9)
Single stomp (10)
Step down down (11-12)

**Drag and Box
Drag over (1-3)
Box back (4-6)
cha cha (7-8)

What's for Dinner May 20, 2009

Back on track for this week! Subbing for Pachi this Friday and the next, so look for that choreography as well.

Today I'm doing one 64 count block, courtesy of Step Junkie:

L-Step, x2 (16)
2 repeater walk back (17-24)
Glutes, x2 (25-32)
Lunges, x6 and exit at Home (1-16)
Mambo & 1 Jump Shot, x2 (17 - 32)

Have a cool intermission, one round lasts 16 counts

Start in a straddle position
Jump up on step (1-2)
Step down off step (3-4)
Bring hands down on step (5-6)
Shoot legs out (like a burpee) (7-8)
Pushup, 2 counts down, 2 counts up (9-12)
Jump feet back in to hands (13-14)
Stand up (15-16)

Grilled Pork with Blackberry-Sage Sauce

Ingredients
Cooking spray
2 tablespoons minced shallots
3 cups fresh blackberries (about 1 pound)
1/2 teaspoon chopped fresh sage
1 (14-ounce) can fat-free, less-sodium chicken broth
2 tablespoons balsamic vinegar
1 1/2 teaspoons sugar
1 tablespoon butter
3/4 teaspoon kosher salt, divided
1 teaspoon black pepper
1 (1 1/2-pound) pork tenderloin, trimmed
Sage sprigs (optional)

Preparation

1. Prepare grill to medium heat.
2. Heat a medium saucepan over medium heat. Coat pan with cooking spray. Add shallots to pan; cook 3 minutes or until tender, stirring occasionally. Add blackberries, sage, and broth; bring to a boil. Reduce heat, and simmer 20 minutes or until blackberries break down. Press blackberry mixture through a fine sieve over a bowl; discard solids. Return liquid to pan. Stir in vinegar and sugar; bring to a boil. Cook until reduced to 3/4 cup (about 9 minutes); remove from heat. Stir in butter and 1/4 teaspoon salt, stirring until butter melts. Keep warm.
3. Sprinkle remaining 1/2 teaspoon salt and pepper over pork. Place pork on grill rack coated with cooking spray; cover and grill 20 minutes or until a thermometer registers 155° (slightly pink), turning pork occasionally. Let stand 10 minutes. Cut crosswise into 1/4-inch-thick slices. Serve with blackberry sauce; garnish with sage sprigs, if desired.

Yield
6 servings (serving size: about 3 ounces pork and 2 tablespoons sauce)

Nutritional Information
Calories: 199 Fat: 6.1g (sat 2.6g,mono 2.3g,poly 0.7g) Protein: 25.3g Carbohydrate: 10g Fiber: 4g Cholesterol: 79mg Iron: 2mg Sodium: 439mg Calcium: 32mg

Enjoy the little things in life, for one day you may look back and realize they were the big things....Inspirational Quotes by (Antonio Smith).

Workout for Wednesday May 20, 2009

Here are the blocks I did last Wednesday. I figured I better post them before I make up tomorrow's class, or I'll forget!

Block 1
Rocking horse (1-8)
Knee straddle 1/2 way around the world (9-16)
Mambo cha cha (17-20)
Knee Straddle 1/2 around the world (21 - 28)
Mambo cha cha (29 - 32)

Block 2
L-step (1-4)
Across the top, no tap! (5-8)
Split basic on the end (9-16)
Knee Straddle (17-20)
Curtsy (21-24)
Alt. side leg x 2 (25-32)

Notice that Block 1 changes lead legs, but Block 2 doesn't. So when you do Block 1 once followed by block 2 once, you end up with 64 counts that does change leads!

What's For Dinner May 13, 2009

Blocks for today:

Block 1
V-Step x3 (hop the second one) (1-12)
Mambo cha cha (13-16)
Box step x 2 around (17-24)
Alt. kick x 2 (25-32)

Block 2
L-step, stay on end (1-4)
Front kicks (5-8)
Side kick tap out (9-12)
Across the top (13-16)
Alt side leg (on end, facing the step) (17-24)
Knee straddle (25-28)
Knee exit (29-32)

What's For Dinner, May 13, 2009

Fully Loaded Baked Potato Soup
Ingredients:For Soup
3 cups fat-free chicken broth
1 cup plain light soymilk
1 large potato (about 14.5 oz.)
1/4 cup all-purpose flour
2 tbsp. chopped onion
2 tbsp. shredded fat-free cheddar cheese
2 tbsp. fat-free sour cream
1 tbsp. real bacon bits (like the kinds by Oscar Mayer and Hormel)
3/4 tsp. garlic powder
3/4 tsp. onion powder
1/2 tsp. minced garlic
1/4 tsp. salt
1/8 tsp. black pepper
For Topping
5 tsp. shredded fat-free cheddar cheese
5 tsp. fat-free sour cream
5 tsp. diced scallions
2 1/2 tsp. real bacon bits
Directions:
Pierce potato with a fork in multiple places, and then place it on a paper towel or microwave-safe plate. Microwave for 8 - 10 minutes, until potato is soft. Once cool enough to handle, remove and discard the skin (either by peeling skin off or cutting potato open and scooping out the insides). Mash the potato pulp with a fork and set aside. Bring a medium pot sprayed with nonstick spray to medium-high heat. Add chopped onion and minced garlic and cook for 1 - 2 minutes, until onion has softened. Add broth and soymilk. Slowly add the flour, continuously stirring until it has completely dissolved. Add mashed potato and stir until fully blended. Add all other ingredients for soup, but not for topping (cheese, sour cream, bacon, garlic powder, onion powder, salt, and pepper). Mix well, reduce heat, and simmer for 2 minutes. Divide soup among five bowls. (Or pour about 1 cup into a bowl now, and refrigerate the rest for another day.) Top each bowl with 1 tsp. each of cheese, sour cream, and scallions. Sprinkle each bowl with 1/2 tsp. bacon bits. Enjoy! PER SERVING (1/5th of recipe, about 1 cup with toppings): 130 calories, 1g fat, 564mg sodium, 22g carbs, 2g fiber, 2.5g sugars, 7.5g protein -- POINTS® value 2*


***There is a bonus recipe out on the blog for Skinny Strawberry Margaritas. Check it out: alisongalvan.blogspot.com
***Also, here is the website for the FitGirl Blog: http://fitgirlguide.blogspot.com/She has links to the Podcast from her blog. Check it out!

"Expecting life to treat you well because you are a good person is like expecting an angry bull not to charge because you are a vegetarian."-- Shari R. Barr

What's For Dinner, May 13, 2009

What's For Dinner, May 13, 2009

Blocks for today's class:

Block 1

V-step x 3 (hop the second) (1-12)

Fully Loaded Baked Potato Soup
Ingredients:For Soup3 cups fat-free chicken broth1 cup plain light soymilk1 large potato (about 14.5 oz.)1/4 cup all-purpose flour2 tbsp. chopped onion2 tbsp. shredded fat-free cheddar cheese2 tbsp. fat-free sour cream1 tbsp. real bacon bits (like the kinds by Oscar Mayer and Hormel)3/4 tsp. garlic powder3/4 tsp. onion powder1/2 tsp. minced garlic1/4 tsp. salt1/8 tsp. black pepperFor Topping5 tsp. shredded fat-free cheddar cheese5 tsp. fat-free sour cream5 tsp. diced scallions2 1/2 tsp. real bacon bits
Directions: Pierce potato with a fork in multiple places, and then place it on a paper towel or microwave-safe plate. Microwave for 8 - 10 minutes, until potato is soft. Once cool enough to handle, remove and discard the skin (either by peeling skin off or cutting potato open and scooping out the insides). Mash the potato pulp with a fork and set aside. Bring a medium pot sprayed with nonstick spray to medium-high heat. Add chopped onion and minced garlic and cook for 1 - 2 minutes, until onion has softened. Add broth and soymilk. Slowly add the flour, continuously stirring until it has completely dissolved. Add mashed potato and stir until fully blended. Add all other ingredients for soup, but not for topping (cheese, sour cream, bacon, garlic powder, onion powder, salt, and pepper). Mix well, reduce heat, and simmer for 2 minutes. Divide soup among five bowls. (Or pour about 1 cup into a bowl now, and refrigerate the rest for another day.) Top each bowl with 1 tsp. each of cheese, sour cream, and scallions. Sprinkle each bowl with 1/2 tsp. bacon bits. Enjoy! PER SERVING (1/5th of recipe, about 1 cup with toppings): 130 calories, 1g fat, 564mg sodium, 22g carbs, 2g fiber, 2.5g sugars, 7.5g protein -- POINTS® value 2*


***There is a bonus recipe out on the blog for Skinny Strawberry Margaritas. Check it out: alisongalvan.blogspot.com
***Also, here is the website for the FitGirl Blog: http://fitgirlguide.blogspot.com/She has links to the Podcast from her blog. Check it out!

"Expecting life to treat you well because you are a good person is like expecting an angry bull not to charge because you are a vegetarian."-- Shari R. Barr

Skinny Frozen Strawberry Margarita

Skinny Frozen Strawberry Margarita

Ingredients:
3/4 cup Sprite Zero (or any diet lemon-lime soda)
One shot (1.5 oz.) tequila
One serving (half a packet or 1/8th of a tub) sugar-free strawberry powdered drink mix (any variety, like Crystal Light Strawberry-Kiwi or Energy Wild Strawberry)
4 frozen unsweetened strawberries
2 tbsp. lime juice
1 cup crushed ice or 5 - 8 ice cubesOptional
Garnish: lime wedge

Directions:
Place all ingredients in a blender. Blend until uniform and slushy.Pour into a nice glass and, if you like, garnish with a wedge of lime.Drink up!

MAKES 1 SERVING

Serving Size: 1 margarita (entire recipe)Calories: 125Fat: 0gSodium: 24mgCarbs: 7gFiber: 1gSugars: 2gProtein: 0gPOINTS® value 2*

Recipes from 4/28/09

I'm not sure what happened (maybe I just forgot to post it)but the recipes from last week didn't make it on the blog, so here they are:

What's For Dinner
4/29/2009


Cilantro-Lime Chicken with Avocado Salsa
Serves 4

Chicken:
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
Cooking spray

Salsa:
1 cup chopped plum tomato (about 2)
2 tablespoons finely chopped onion
2 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled and finely chopped

1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.

2. To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.

Nutritional InformationCalories: 289 Fat: 13.2g (sat 2.4g,mono 7.5g,poly 1.9g) Protein: 35.6g Carbohydrate: 6.6g Fiber: 3.6g Cholesterol: 94mg Iron: 1.6mg Sodium: 383mg Calcium: 29mg
Quote of the Day:

The dictionary is the only place where success comes before work.Mark Twain

What's for Dinner May 6, 2009

This is the block I did today:

Up up, double lunge R, double lunge L, exit north (1-12)
Curtsy back home (13-16)
Tap out x2 (17-24)
Knee hop over x 2 (25-32)

I had a second block just in case:

V-Step (1-4)
V-Step with jump option (5-8)
V-Step (9-12)
Mambo Cha Cha (13-16)
Revolving door, or 2 box steps (17-24)
Alt side leg x 2 (25-32)

I can use that block next week.

Intermission used the bands. We stood up holding the step and worked squats and side leg lifts, then squats and rear leg lifts. Finished off class with "jaws of death"

Cool down song was "Why" from Rascall Flatts new CD. Means a lot to me.

What's For Dinner 5/6/09


Broiled Honey Salmon (Serves 6)

6 tablespoons honey
6 tablespoons soy sauce
2 lbs. salmon fillet, skin on
1/4 teaspoon crushed red pepper flakes
1 tablespoon parsley

Preheat broiler. Line a baking sheet with aluminum foil.

In a small bowl, combine the honey and soy sauce and mix well. lay the salmon, skin side down, o the baking sheet. Drizzle q quarter of the sauce over the salmon. Sprinkle with the red pepper and parsley and broil 2 inches from the heat for 10 to 15 minutes. Drizzle every 2 to 3 minutes with the remaining sauce until the salmon is a deep mahogany color and opaque when pierced with a fork.

Cal 392, Carb 30g, Pro 45g, Chol 114 mg, Fat 7.6g/17%

Herbed Bruschetta

1/4 cup finely chopped parsley
1/4 cup drained capers, chopped
2 teaspoons minced fresh tarragon
Salt and pepper to taste
1 tablespoon olive oil
1 large ripe tomato, chopped
2 tablespoons fresh mint, chopped
12 1/4 inch thick slices Italian bread

In a bowl, combine the parsley, capers, tarragon and salt and pepper. Add the oil and toss.

Put the tomato in another bowl and season with salt and pepper. Add the mint. Let stand at room temp for 1 hour.

Toast or grill the bread slices.

Spread the oil mixture on the warm toast and top with the tomato mixture.

Per slice: 91 cal, 10g carb, 3g pro, 1.8g/18% fat

Thanks to everyone for coming to class and making it a fun place to be!

April 28, 2009

Well, I didn't post last week's routine (sorry, I've been a little lazy) so first let me log my block from last week:

L-Step (1-4)

Cross the top x 3 (5-16)

Up and lunge x 3, exit (17-26)

2-repeater knee (27-32)

I only did this one block, but worked a lot off the ends as intermissions.

For this week, I have 2 potential blocks planned. I'm not sure which one I'll do.

Block 1

Charleston kick x 2 (1-8)

Kick straddle around the world (9-24)

3 repeater kick (25-32)

Block 2

Kick walk around to front (1-6)

Kick walk around back home (7-12)

Boomerang (13-20)

Side leg straddle 3/4 around the world (21-32)

Oh and I ordered bands! I hope they are in for next week's class.

What's For Dinner?

Cilantro-Lime Chicken with Avocado Salsa
Serves 4
Chicken:
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
Cooking spray
Salsa:
1 cup chopped plum tomato (about 2)
2 tablespoons finely chopped onion
2 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled and finely chopped

1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.

2. To prepare salsa, combine tomato and ext 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.

Nutritional Information Calories: 289 Fat: 13.2g (sat 2.4g,mono 7.5g,poly 1.9g) Protein: 35.6g Carbohydrate: 6.6g Fiber: 3.6g Cholesterol: 94mg Iron: 1.6mg Sodium: 383mg Calcium: 29mg

Quote of the Day:

"The dictionary is the only place where success comes before work." Mark Twain

Wednesday 4/8/09

Class consisted of 1 64 count block, a 32 block that switched leads (repeated from last week) and a 32 count block that doesn't switch leads.

Block 1

Shuffle straddle x 2 (1-8)
Walk the dog (9-16)
2 peter walk back to a knee lift, walk up to 2 peter (17-32)

Block 2

Turn Step (1-4)
Turn Straddle (5-8)
Straight leg kick straddle x 2 (9-16)
Kick tap across (17-20)
Kick straddle (21-24)
Kick tap across (25-28)
Kick exit home (29-32)

What's For Dinner 4/8/09

Low Fat Skillet Beef and Vegetables


1 tsp canola oil
1 stick celery, sliced
3/4 cup finely chopped onion
3/4 cup sliced carrots
3/4 cup green beans, trimmed
3/4 cup mushrooms
1 small zucchini, halved lengthwise and sliced
1 tsp oregano
8 ounces extra-lean ground beef
1 15-ounce can chopped tomatoes
1 tbsp Worcestershire sauce

Heat oil in a large skillet over medium heat. Sauté celery, onion, carrots, green beans, mushrooms and zucchini for 2-3minutes. Add oregano. Crumble in beef and cook until no longer pink, about 5-7 minutes. Drain off any excess fat. Add canned tomatoes and Worcestershire sauce. Simmer for 20 minutes.
Serves 4.
Per Serving: Calories 170, Calories from Fat 38, Total Fat 4.3g (sat 1.6g), Cholesterol 35mg, Sodium 259, Carbohydrate 17.4g, Fiber 4.9g, Protein 15.5g

Cherry-Oatmeal Muffins
1 cup quick-cooking oats
1 cup all-purpose flour
3/4 cup brown sugar
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
3/4 cup low fat buttermilk
1 egg, lightly beaten
1/4 cup canola oil
1 tsp almond extract
1 cup fresh or frozen cherries (do not thaw), roughly chopped

Preheat oven to 400 degrees. Line a 12-cup muffin pan with paper cups.
With a wire whisk, combine oats, flour, sugar, baking powder, baking soda, and salt in a large bowl. Combine buttermilk, egg, oil and almond extract in a small bowl. Make a well in the center of the oat and flour mixture. Add liquid ingredients. Stir until just moist. Fold in chopped cherries.
Spoon muffin mixture into muffin pan. Bake for 18-20 minutes.

Per Muffin: Calories 179, Calories from Fat 52, Total Fat 5.6g (sat 0.6g), Cholesterol 19mg, Sodium 261mg, Carbohydrate 28.4g, Fiber 1.2g, Protein 3.3g

What's for Dinner April 1, 2009

Returning to choreography for today's class:

Block 1
L-Step (1-4)
Karate front kicks (left and right) (5-8)
3 Repeater knee home (9-16)
Curtsy, Jump shot (17-24)
Curtsy, Jump shot (25-32)

Block 2
Shuffle straddle x 2 (1-8)
Walk the dog (9-16)
2 peter walk the floor to knee lift (17-24)
Walk up to 2 peter (25-32)

Chicken Cacciatore

4 skinless chicken breast halves on the bone, about 2 pounds
Salt and freshly ground black pepper
2 teaspoons olive oil
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
1/2 pound white mushrooms, thinly sliced
2 garlic cloves, minced
1/2 cup dry white wine
1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
1/2 teaspoon dried oregano
1/8 teaspoon red pepper flakes or more to taste

Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper.
Heat the oil in a saute pan over moderately-high heat. Brown the chicken on both sides, about 8 minutes. Remove the chicken.
Reduce the heat to moderate. Add the onion and pepper, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown. Add the garlic and cook, stirring, for 30 seconds. Add the wine and cook until reduced by half. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt and simmer the mixture covered for 10 minutes.
Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.
4 servings: Calories: 293, Total Fat: 5 grams, Saturated Fat: 1 gram, Protein: 45 grams, Carbohydrates: 11 grams, Fiber: 3 grams

Key Lime Pie

6 ounces reduced fat graham cracker crust
14 ounces fat-free sweetened condensed milk
8 ounces fat free egg substitute
1/2 cup key lime juice
8 ounces fat-free whipped topping, thawed if frozen
Mix condensed milk, egg substitute, and lime juice together with a wire whisk. Pour mixture into crust. Bake in a preheated, 325-degree oven for about 15 minutes, or until center appears to be set but is still slightly"quivery" (like Jell-O). Allow to cool completely on a wire rack before transferring to refrigerator to chill 1-2 hours. Spread whipped topping over pie once it has chilled.
10 Servings:

Calories 81
Calories from Fat 52 (64%)

Inspirational Life Lessons:

"I've learned that heroes are the people who do what has to be done when it needs to be done, regardless of the consequences."

Skinny Girl Mojitos -- YUM!

Daisy Fuentes' Mojito

1/2 lime, cut into 6 wedges
1 1/2 tablespoons lime juice
2 tablespoons torn mint leaves
1/2 teaspoon honey, warmed
2 ounces rum
4 ounces club soda
Fresh mint sprig (optional)
Lime wedge (optional)

1. Fill a martini shaker with 1 cup ice. Add lime wedges, lime juice, and mint. Muddle lime and mint with a pestle or a long spoon until well-bruised and fragrant.
2. Combine honey, rum, and club soda; stir gently to dissolve honey. Add to muddled mixture; stir until mixture is well-chilled. Strain into a rocks glass filled with ice; garnish with mint and lime, if desired.

CALORIES 153
FAT 0.0g (sat 0.0g, mono 0.0g, poly 0.0g)
PROTEIN 0.0g
CARBOHYDRATE 7g
FIBER 0.0g
CHOLESTEROL 0.0mg
IRON 0.0mg
SODIUM 25mg
CALCIUM 12mg

Wednesday 3/25/2009

I have been getting a little fancier in class, and I think today I am going to scale it back a notch. We are going back to January, and will do 6/5/4/3/2/1. Give the brains a rest today!

What's For Dinner
Wednesday March 25, 2009

Roasted Asparagus Salad with Pecorino, Lemon, and Olive Oil

2 lbs asparagus, trimmed
3 tablespoons olive oil, divided
1/2 teaspoon sea salt, divided
1/2 teaspoon ground pepper, divided
6 cups Boston lettuce (about 2 small heads)
2 large hard-cooked eggs, each cut into 6 slices
2 tablespoons fresh lemon juice
1/4 cup shaved fresh pecorino Romano cheese

Preheat oven to 450. Place asparagus on a large jelly-roll pan. Drizzle with 1 tablespoon oil, and sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper; toss well. Arrange asparagus in a single layer on pan. Bake at 450 for 8 minutes. Let cool.

Arrange lettuce on a large platter. Top with asparagus and egg. Combine remaining 2 tablespoons oil, juice, 1/4 teaspoon salt, and 1/4 teaspoon pepper, stirring with a whisk. Drizzle over asparagus and lettuce. Top with cheese.

Serves 6; 150 calories, 10.3 g fat, 7.6 g protein, 8.2 g carbs, 3.9 grams fiber


Soy Citrus Scallops with Soba Noodles

3 tablespoons low-sodium soy sauce
1 tablespoon fresh orange juice
1 tablespoon rice vinegar
1 tablespoon honey
1/2 teaspoon bottled ground fresh ginger
1/4 teaspoon chili garlic sauce
1 teaspoon dark sesame oil, divided
1 pound large sea scallops
6 ounces uncooked buckwheat noodles, cooked
1/8 teaspoon salt
1/4 cup thinly sliced green onions

Combine 1st 6 ingredients and 1 teaspoon oil in a shallow baking dish; add scallops to dish in a single layer. Marinate 4 minutes on each side.

Heat remaining 2 teaspoons oil in a large skillet over medium-high heat. Remove scallops from dish, reserving marinade. Add scallops to pan, saute 1 minute on each side or until almost done. Remove scallops from pan, keep warm. Pace remaining marinade in pan, bring to a boil. Return scallops to pan, cook 1 minute. Toss noodles with salt and green onions. Place 1 cup noodle mixture on each of 4 plates, top with about 3 scallops, and drizzle with 1 tablespoon of sauce.

4 servings: 315 calories, 4.5 g fat, 28 g protein, 42.7 gram carbs, 1.9 g fiber, 37 mg cholesterol

Sub for Pachi on 3/20/09

Pachi called me to sub with only one day's notice! So, I decided to be really brave (or stupid) and come up with 2 new blocks. They were really good, but I kept getting flustered. The more flustered I got, the more I forgot the next move! Finally I gave up and brought my notes right up onto the step!

Block one:
Over and back (1-8) *
Split basic (opt reverse split basic) (8-16)
3 peter ** (17-24)
Cinco de mambo *** (25-32)

Block two:
Knee off end, squat (1-4)
Tic toc, cross over exit, stomp once (5-12)
Alt. ham (13-16)
Revolve with a kick **** (17-24)
Drag, box, cha cha (25-32)

Block three:
Up and lunge 6, exit north (opt. ski the 1st 4) (1-16)
Side leg straddle, side leg exit (17-24)
3 peter (hop around option) (25-32)

*Over the top, no tap, rock back (1-5); chasse back over (6-8)
I taught this as a regular over the top and back over.

**3 peter option : Heel on top: Step knee (1,2) tap down (3) switch on top with a heel dig (4) tap down (5) Knee up (6), down down (7.8)

***Cinco de mambo: base version is one regular mambo (1-4), alt knee lift (5-8)
The syncopation comes on the mambo. Count is one-and-two-and-step knee down down

****Revolve with a kick: Base is revolving door. Step kick, ball change (where the ball is on the board and change is on the floor) down, step kick, ball change, down


Thanks to all of the patient Step Challenge students out there!

Wednesday March 18th Step Class:

Today's class consisted of one 64 count block. The first part was a 32 count block that changed lead legs. The second part was 32 counts that did not change leads.

Part one:

Kick straddle around the world (1-16)
Mambo cha cha (17-20)
Shuffle or walk around the board (21-24)
Up lunge 2 and exit (24 - 32)

Part two:

T-Step (straddle, basic off end) (1-8)
Shuffle turn x 2 (9-16)
Curtsy x 2 (17-24)
Jump shot x 2 (25-32)

Sorry about running out of recipes in class. I will post the recipe to the blog as soon as the internet is up and running on my home computer (Charter is supposed to come out today). Thanks to everyone for coming to class!

2/17/09

Here's the agenda for tomorrow's class. Block 1 is a modification of the third block I taught in Step Challenge last Friday.

Block 1

Revolving door (1-8)
Straddle (8-12)
2 stomps (13 - 16)
Pivot on floor (17 - 20)
Alt. kicks x 3 (21 - 32)

Block 2

Lunges x 6, exit to front (1 - 16)
Straddle (17 - 20)
Cut the corner (21 - 24)
L-Step (25 - 32)

What's for Dinner?

Maple Grilled Salmon

The sweet-sour marinade is cooked down to a syrupy glaze that's brushed on the fish as it cooks. The citrus and maple flavors would also be tasty with pork. Garnish fillets with orange slices, if desired.
1/4 cup rice wine vinegar
3 tablespoons maple syrup
2 tablespoons fresh orange juice
4 (6-ounce) salmon fillets, skinned
Cooking spray
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 3 hours.
2. Preheat grill or grill pan to medium-high heat. (I used my George Foreman grill)
3. Remove fish from bag, reserving the marinade. Pour marinade into a small saucepan; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes).
4. Place fish on grill rack or pan coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness, basting occasionally with marinade. Remove fish from grill; sprinkle with salt and pepper.

Yield: 4 servings (serving size: 1 fillet)
CALORIES 270 (35% from fat); FAT 10.6g (sat 2.5g,mono 4.6g,poly 2.5g); IRON 0.7mg; CHOLESTEROL 80mg; CALCIUM 27mg; CARBOHYDRATE 11g; SODIUM 216mg; PROTEIN 31.1g; FIBER 0.1g
Cooking Light, JULY 2008

Steamed Carrots with Garlic-Ginger Butter

2 garlic cloves, minced
1 pound baby carrots with tops, peeled
1 tablespoon butter
1 teaspoon minced peeled fresh ginger
1 tablespoon chopped fresh cilantro
1/2 teaspoon grated lime rind
1 tablespoon fresh lime juice
1/4 teaspoon salt

1. Prepare garlic; let stand 10 minutes.
2. Steam carrots, covered, 10 minutes or until tender.
3. Heat butter in large nonstick skillet over medium heat. Add garlic and ginger to pan; cook 1 minute, stirring constantly. Remove from heat; stir in carrots, cilantro, and remaining ingredients.

Yield: 4 servings
CALORIES 69 (39% from fat); FAT 3g (sat 1.8g,mono 0.8g,poly 0.2g); IRON 1.1mg; CHOLESTEROL 8mg; CALCIUM 41mg; CARBOHYDRATE 10.3g; SODIUM 257mg; PROTEIN 0.9g; FIBER 3.4g
Cooking Light, JULY 2008

Wednesday, 2/11/09

Last week I did not get to finish my last block, I had to adlib. So the plan for today is to teach all of last week's block.

Block 1

Side leg around the world (1-16)
Walk the dog (17-24)
L-Step (25-32)

Block 2

Over the top, walk around the board (1-8)
Over the top, walk around the board (9-16)
Curtsy Curtsy (17-24)
3 repeater knee (25-32)

No specific intermission, I'm just going to really work the moves throughout each block.

What's for Dinner 2/11/09

Don't forget to check my blog at alisongalvan.blogspot.com for all of our past recipes!

Roasted Chicken with Kalamata Olives
serves 2

3 chicken boneless skinless chicken breast halves
1/4 cup minced garlic 1/4 cup chicken broth
1 tablespoon dried oregano 1/4 teaspoon ground black pepper
2 tablespoon red wine vinegar 1 tablespoon pitted Kalamata olives
2 tablespoons capers 3 bay leaves
3 tablespoons light brown sugar 1/2 cup dry white wine

1. Combine chicken, garlic broth, oregano, pepper, vinegar, olives, capers and bay leaves. Cover, refrigerate and marinate over night, or at least 8 hours.

2. Preheat oven to 350 degrees.

3. Arrange the chicken in a shallow baking dish and cover with marinade. Sprinkle with brown sugar and pour wine around the pieces. Bake for about 40 minutes, basting every 10 minutes, or until chicken is cooked through. Remove and discard bay leaves. Garnish with sauce, olives, and figs and serve.

Per serving: 300 calories, 36g carbs, 23g protein, 55mg cholesterol, 4.5 g/13% fat, 632 mg sodium