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