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