What's For Dinner?
This went over great in my household of picky eaters. Hubby says it's his favorite lasagna yet. Finally, no leftovers!
Also, please check out my blog, alisongalvan.blogspot.com. You can get all of our past recipes, and leave comments about our workouts.
Spicy Tomato and Sausage Lasagna
1 pound lean ground turkey
1 onion, chopped
2 tablespoons minced garlic
2 tablespoons beef broth
1 teaspoon paprika
1/4 teaspoon cayenne
1/4 teaspoon crushed red pepper flakes
1 1/2 cups nonfat cottage cheese
1 cup nonfat plain yogurt
1/8 teaspoon ground nutmeg
Salt and pepper to taste
4 cups tomato sauce
3 tablespoons tomato paste
9 cooked lasagna noodles
2 cups chopped fresh spinach
1 teaspoon dried oregano
1 tablespoon dried basil
2 cups grated part-skim mozzarella cheese
1. Preheat oven to 350 degrees. Lightly spray a shallow 9x13 inch baking dish with olive oil spray.
2. In a skillet, cook the turkey, onion, garlic and broth over medium heat for about 5 minutes, until turkey is lightly browned. Season with paprika, cayenne and red pepper flakes. Set aside.
3. Combine cottage cheese and yogurt. Season with nutmeg and salt and pepper. Set aside.
4. In a saucepan, cook tomato sauce and tomato paste over medium heat, uncovered for 15 - 18 minutes, stirring until thick and smooth Add the turkey mixture and stir to blend.
5. Spread about 1/4 cup sauce in the baking dish and top with 3 noodles. Top with a third of the cottage cheese mixture and a third of the spinach, and sprinkle with a third of the herbs, 1/2 cup mozzarella and a third of the remaining sauce. Repeat the layers twice more, ending with mozzarella on top. Bake for 1 hour, until the sauce bubbles and the cheese begins to brown. Cool for 15-20 minutes before serving.
Serves 8: per serving: 324 calories, 34g carbs, 35g protein, 40mg cholesterol, 6g/17% fat, 859 mg sodium
Lessons in Life:
I've learned that you should always leave loved ones with loving words. It may be the last time you see them.
Wednesday, January 28, 2009
January 28, 2009
Tuesday, January 27, 2009
Tuesday, January 27, 2009
I got my MRI results today -- I have a small tear in the lateral meniscus of my left knee, along with a meniscal cyst and a Baker's cyst. That sounds awful, but basically I have to live with it. I can get a knee scope and get it cleaned up if I want, but it's up to me. I'll live with it for now!
Ran 3 miles with a personal best time of 28:26! I was bookin'! It felt great!
Here's the plan for tomorrow's Step class:
Block 1:
V-Step (1-4)
Mambo cha cha (5-8)
Tap out wide x 2 (9-16)
2 peter walk back x 2 (17-32)
Intermission:
Off end of board, do 1 minute knees up, across the top x 7, then 1 minute knees up, across the top x 7
1 minute side legs, across the top, repeat
1 minute inner thigh lifts, across the tops, repeat
Block 2:
Corner to Corner (1-4), Knee up tap down moving back (5-8)
Repeat the above (9-16)
A-Step x 2 (17-24)
T-Step (Knee off the end, knee tap down) (25 - 32)
What's for Dinner Post will follow tomorrow
Ran 3 miles with a personal best time of 28:26! I was bookin'! It felt great!
Here's the plan for tomorrow's Step class:
Block 1:
V-Step (1-4)
Mambo cha cha (5-8)
Tap out wide x 2 (9-16)
2 peter walk back x 2 (17-32)
Intermission:
Off end of board, do 1 minute knees up, across the top x 7, then 1 minute knees up, across the top x 7
1 minute side legs, across the top, repeat
1 minute inner thigh lifts, across the tops, repeat
Block 2:
Corner to Corner (1-4), Knee up tap down moving back (5-8)
Repeat the above (9-16)
A-Step x 2 (17-24)
T-Step (Knee off the end, knee tap down) (25 - 32)
What's for Dinner Post will follow tomorrow
Wednesday, January 21, 2009
Wednesday 1/21/09
Today I'm going to venture away from the traditional 32 count block. I've done this before, and it's gone really well, so I'll try it again. It's called 6/5/4/3/2/1:
Sixes:
Up and lunge 6 times, exit to the north (1-16)
Up and lunge 6 times, exit back home (17-32)
Fives:
5 Basics, moving each one around the board (front, end, back, end, front (1-20)
5 Repeater knee (21-32)
Repeat this on opposite leg
Fours:
4 A-steps (1-16)
4 shuffle turns (17-32)
Threes:
3 Charleston kicks (1-12)
Over the top (13-16)
Repeat with opposite leg, on north side of board (17-32)
Twos:
2 repeater, walk back (1-8)
2 repeater, walk back (9-16)
Ones:
1 alternating kick (1-4)
1 lap around the board (5-12)
1 slow squat on the board (13-16)
Now, repeat the whole thing (6/5/4/3/2/1) on the left leg!
What's For Dinner?
White Lightinin Chicken Chili
Serves 2
1 1/2 cups plus 2 tablespoons chicken broth 1/2 teaspoon ground cumin
3/4 cup chopped onion Pinch of ground cloves
2 teaspoons minced garlic 2 cups canned Great Northern white beans, drained
1 small can chopped green chilies, drained 1 tablespoon lime juice
1/2 teaspoon dried oregano 8 ounces skinless chicken breast, poached, and chopped
Pinch of cayenne into bite size pieces
2 tablespoons chopped cilantro 1 tablespoon grated parmesan cheese
1. In a medium soup pot, heat 2 tablespoons broth over medium-high heat. Add the onion and saute for about 5 minutes, until translucent. Add the garlic, chilies, oregano, cayenne, cumin and cloves. Saute, stirring occasionally, for about 3 minutes.
2. Add the beans, lime juice and remaining 1 1/2 cups broth and bring to a brisk simmer. Reduce the heat and simmer gently, covered, for 30 minutes. Add the chicken, adjust the seasonings and heat through.
3. Add the cilantro and stir gently. Ladle into soup bowls, garnish with parmesan cheese.
Per serving: 455 calories, 50g carbs, 52g protin, 88mg cholesterol, 5.5g fat/11%, 165 mg sodium
Red Berries Fruit Salad
Serves 2
1 1/2 pints strawberries, cleaned and cut into halves 1 talbespoon frozen lemonade concentrate
1 teaspoon frozen orange juice concentrate 1 tablespoon plus 1 teaspoon sugar
1. Place the strawberries in a bowl, setting aside 1/4 cup of strawberries.
2. In a blender, blend the lemonade and orange juice concentrates, sugar and the reserved 1/4 cup strawberries until smooth. Pour the strawberries in the bowl, top with sauce.
Per serving: 116 calories, 28g carbs, 1.4g protein, 0mg cholesterol, 0.8g/6% fat, 3 mg sodium
Sixes:
Up and lunge 6 times, exit to the north (1-16)
Up and lunge 6 times, exit back home (17-32)
Fives:
5 Basics, moving each one around the board (front, end, back, end, front (1-20)
5 Repeater knee (21-32)
Repeat this on opposite leg
Fours:
4 A-steps (1-16)
4 shuffle turns (17-32)
Threes:
3 Charleston kicks (1-12)
Over the top (13-16)
Repeat with opposite leg, on north side of board (17-32)
Twos:
2 repeater, walk back (1-8)
2 repeater, walk back (9-16)
Ones:
1 alternating kick (1-4)
1 lap around the board (5-12)
1 slow squat on the board (13-16)
Now, repeat the whole thing (6/5/4/3/2/1) on the left leg!
What's For Dinner?
White Lightinin Chicken Chili
Serves 2
1 1/2 cups plus 2 tablespoons chicken broth 1/2 teaspoon ground cumin
3/4 cup chopped onion Pinch of ground cloves
2 teaspoons minced garlic 2 cups canned Great Northern white beans, drained
1 small can chopped green chilies, drained 1 tablespoon lime juice
1/2 teaspoon dried oregano 8 ounces skinless chicken breast, poached, and chopped
Pinch of cayenne into bite size pieces
2 tablespoons chopped cilantro 1 tablespoon grated parmesan cheese
1. In a medium soup pot, heat 2 tablespoons broth over medium-high heat. Add the onion and saute for about 5 minutes, until translucent. Add the garlic, chilies, oregano, cayenne, cumin and cloves. Saute, stirring occasionally, for about 3 minutes.
2. Add the beans, lime juice and remaining 1 1/2 cups broth and bring to a brisk simmer. Reduce the heat and simmer gently, covered, for 30 minutes. Add the chicken, adjust the seasonings and heat through.
3. Add the cilantro and stir gently. Ladle into soup bowls, garnish with parmesan cheese.
Per serving: 455 calories, 50g carbs, 52g protin, 88mg cholesterol, 5.5g fat/11%, 165 mg sodium
Red Berries Fruit Salad
Serves 2
1 1/2 pints strawberries, cleaned and cut into halves 1 talbespoon frozen lemonade concentrate
1 teaspoon frozen orange juice concentrate 1 tablespoon plus 1 teaspoon sugar
1. Place the strawberries in a bowl, setting aside 1/4 cup of strawberries.
2. In a blender, blend the lemonade and orange juice concentrates, sugar and the reserved 1/4 cup strawberries until smooth. Pour the strawberries in the bowl, top with sauce.
Per serving: 116 calories, 28g carbs, 1.4g protein, 0mg cholesterol, 0.8g/6% fat, 3 mg sodium
Thought for the Day
"I know it seems hard sometimes, but remember one thing, through every dark night, there's a bright day after that. So no matter how hard it gets, keep your chest out, keep your head up and handle it."....Inspirational Quotes by Tupac
"I know it seems hard sometimes, but remember one thing, through every dark night, there's a bright day after that. So no matter how hard it gets, keep your chest out, keep your head up and handle it."....Inspirational Quotes by Tupac
Thursday, January 15, 2009
Thursday, January 15, 2009
Happy 18th Birthday, Grant!
We love you, we miss you so much!
Class went well, I think. All of the steps were taken (27)! I got lots of great comments. Biggest problem was my music was too fast. I used 130 bpm music and I did not pitch it down. My adrenaline was running so high that I did not notice. So next week I need to pitch it down.
Ran 3 miles in 29.5 minutes on Tuesday, and ran 2 miles today on the treadmill at 6.1 mph average. Tomorrow is 3 miles, hopefully Pam and I will get to run together.
We love you, we miss you so much!
Class went well, I think. All of the steps were taken (27)! I got lots of great comments. Biggest problem was my music was too fast. I used 130 bpm music and I did not pitch it down. My adrenaline was running so high that I did not notice. So next week I need to pitch it down.
Ran 3 miles in 29.5 minutes on Tuesday, and ran 2 miles today on the treadmill at 6.1 mph average. Tomorrow is 3 miles, hopefully Pam and I will get to run together.
Wednesday, January 14, 2009
Wednesday 1/14/09
Well, here it is, the first day of Step Class! I'm so excited!
Here is the choreography I'm planning for today:
Block one:
L-Step (1-4)
Karate Kick x 3 (5-16)
Knee home (17 - 20)
1 basic (21 - 24)
Split basic (25 - 32)
If this combo is going well, I have the option to cut it down to:
L-Step (1-4)
Karate Kick (5-8)
Knee Home (9-12)
Basic (13-16)
Split Basic (17-24)
Revolving Door (25-32)
Block one teaches L-Step, and also teaches Basic and it's most common derivatives -- Split Basic and revolving door.
Block 2 teaches side leg alternate and all of the direction changes associated with it:
Alt. side leg (1-8)
Side leg straddle (9-16)
Curtsy x 2 (17-24)
3 repeater side leg, exit (25-32)
I always have a third block, just in case. If I don't use it today, I can save it for next week:
V-step (1-4)
Mambo cha cha on floor (5-8)
Alt. tap out (9 - 16)
2 pete walk back x 2 (17 - 32)
What's for dinner tonight?
Favorite Pasta Carbonara
Serves 2
2/3 cup white wine 1/4 cup sliced turkey ham
1/4 pound linguine, dried 1/2 cup Parmesan shards
3 Tablespoons chicken broth 1/4 cup chopped fresh parsley
1 Tablespoon minced garlic 1 teaspoon dried sage
1/2 cup diced onion Fresh ground black pepper to taste
1. In a medium-sized saucepan, reduce the wine to 1/2 cup over medium heat. Remove from heat.
2. Bring 4 quarts of water to a boil and cook the linguine for 8 - 10 minutes, until al dente.
3. While the pasta is cooking, heat 2 Tablespoons of broth in a large skillet. Add the garlic and onion and saute for 2 - 3 minutes, until lightly browned. Add the reduced wine and simmer over low heat one minute.
4. Drain the pasta and add to the skillet with sauce. Add the ham, cheese, parsley, sage, pepper, and remaining tablespoon of broth. Toss well, making sure the cheese melts, and serve.
Per serving: 431 calories, 52 grams carbs, 22 grams protein, 27 mg cholesterol, 9.3 grams fat, 722 mg sodium
Fresh Spinach Salad with Orange Basil Dressing
2 Tablespoons orange juice
1/4 cup white wine vinegar
2 tablespoons minced fresh basil
1 teaspoon minced garlic
1 teaspoon minced orange zest
Salt and Pepper to taste
In a blender, blend the ingredients until smooth.
Transfer to a jar with a tight-fitting lid and refrigerate until ready to use.
Poor over fresh spinach, mushrooms, and sliced red onion.
1 Tablespoon dressing contain 3.4 Calories, .7 grams carbs, .05 grams protein, 0 cholesterol, .01 grams fat, and .09 mg sodium
My Thought For the Day:
You cannot control what happens to you in life, but you can control how you repond to it.
Here is the choreography I'm planning for today:
Block one:
L-Step (1-4)
Karate Kick x 3 (5-16)
Knee home (17 - 20)
1 basic (21 - 24)
Split basic (25 - 32)
If this combo is going well, I have the option to cut it down to:
L-Step (1-4)
Karate Kick (5-8)
Knee Home (9-12)
Basic (13-16)
Split Basic (17-24)
Revolving Door (25-32)
Block one teaches L-Step, and also teaches Basic and it's most common derivatives -- Split Basic and revolving door.
Block 2 teaches side leg alternate and all of the direction changes associated with it:
Alt. side leg (1-8)
Side leg straddle (9-16)
Curtsy x 2 (17-24)
3 repeater side leg, exit (25-32)
I always have a third block, just in case. If I don't use it today, I can save it for next week:
V-step (1-4)
Mambo cha cha on floor (5-8)
Alt. tap out (9 - 16)
2 pete walk back x 2 (17 - 32)
What's for dinner tonight?
Favorite Pasta Carbonara
Serves 2
2/3 cup white wine 1/4 cup sliced turkey ham
1/4 pound linguine, dried 1/2 cup Parmesan shards
3 Tablespoons chicken broth 1/4 cup chopped fresh parsley
1 Tablespoon minced garlic 1 teaspoon dried sage
1/2 cup diced onion Fresh ground black pepper to taste
1. In a medium-sized saucepan, reduce the wine to 1/2 cup over medium heat. Remove from heat.
2. Bring 4 quarts of water to a boil and cook the linguine for 8 - 10 minutes, until al dente.
3. While the pasta is cooking, heat 2 Tablespoons of broth in a large skillet. Add the garlic and onion and saute for 2 - 3 minutes, until lightly browned. Add the reduced wine and simmer over low heat one minute.
4. Drain the pasta and add to the skillet with sauce. Add the ham, cheese, parsley, sage, pepper, and remaining tablespoon of broth. Toss well, making sure the cheese melts, and serve.
Per serving: 431 calories, 52 grams carbs, 22 grams protein, 27 mg cholesterol, 9.3 grams fat, 722 mg sodium
Fresh Spinach Salad with Orange Basil Dressing
2 Tablespoons orange juice
1/4 cup white wine vinegar
2 tablespoons minced fresh basil
1 teaspoon minced garlic
1 teaspoon minced orange zest
Salt and Pepper to taste
In a blender, blend the ingredients until smooth.
Transfer to a jar with a tight-fitting lid and refrigerate until ready to use.
Poor over fresh spinach, mushrooms, and sliced red onion.
1 Tablespoon dressing contain 3.4 Calories, .7 grams carbs, .05 grams protein, 0 cholesterol, .01 grams fat, and .09 mg sodium
My Thought For the Day:
You cannot control what happens to you in life, but you can control how you repond to it.
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