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."