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

Tuesday, February 3, 2009

Here are the combinations I've planned for tomorrow:

Block 1 is a repeat from last week (lots of fun, at least I thought)

V Step (1-4)

Mambo cha cha (5-8)

Tap out wide x 2 (9-16)

2 repeater walk back x 2 (17-32)

Block 2:

Side leg around the world (1-16)

Walk the plank (17-24)

L Step (25-32)

What's for Dinner 2/4/09

Italian Meatloaf
Serves 4

1 1/4 pounds lean ground sirloin

1/2 pound ground turkey breast
1/3 cup chopped onion

4 teaspoons minced garlic
1 teaspoon dried basil

1 teaspoon dried oregano
1/3 cup crushed tomatoes, drained

1/4 cups grated aged Parmesan cheese
Ground black pepper to taste

1 large egg white, lightly beaten
2/3 cup Italian bread crumbs

1. Preheat oven to 400 degrees. Spray a 9x5x3 inch loaf pan with olive oil spray.

2. In a large bowl combine all ingredients except the egg whites and bread crumbs. Using your hands, mix well. Add the egg whites and bread crumbs. Combine thoroughly until all of the egg has been absorbed.

3. Transfer to the loaf pan and press into place. Bake for 50 minutes to 1 hour, or until cooked through. Cool for 15 minutes, pour off any excess fat and serve.

Per serving: 237 calories, 34 g protein, 84 mg cholesterol, 8g/31% fat, 199 mg sodium.

Fluffy Mashed Potatoes
Serves 4 generously

4 medium-sized russet potatoes, peeled and quartered

2/3 cup skim milk
Salt and pepper to taste

Molly McButter to taste

1. Place the potatoes in a saucepan and cover with water. Boil over medium-high heat for 30 minutes, until the potatoes begin to fall apart. Drain.

2. Mash the potatoes with a hand mixer until smooth. Add the milk, 1/3 cup at a time, beating well after each addition, until potatoes are fluffy. Season with salt, pepper and Molly McButter. Serve immediately.

Per serving: 102 calories, 22 grams carbs, 4 grams protein, .7 mg cholesterol, .2g/2% fat, 26 mg sodium

Life Lessons: I've learned that you can keep going long after you think you can't.