I haven't made this, but it looks sooo good! It's from the Hungry Girl Website
Carrot Cake Cupcakes
For cupcakes:
1 1/2 cups shredded carrots, roughly chopped if shreds are long
1 cup (1/4th of box) Pillsbury Moist Supreme Reduced Sugar Cake Mix, Classic Yellow
3/4 cup whole-wheat flour
3/4 cup canned pure pumpkin
2/3 cup fat-free liquid egg substitute (like Egg Beaters Original)
2/3 cup canned crushed pineapple in juice (not drained)
2/3 cup Splenda No Calorie Sweetener (granulated)
1/4 cup raisins (not packed)
2 tbsp. brown sugar (not packed)
1 1/2 tsp. pumpkin pie spice
1 1/2 tsp. cinnamon
1 tsp. baking powder
For frosting:
4 oz. fat-free cream cheese, softened
1/3 cup Fage Total 0% Greek Yogurt (or another thick, plain fat-free yogurt)
1/2 cup Splenda No Calorie Sweetener (granulated)
1/2 tsp. vanilla extract
Directions: Preheat oven to 350 degrees. In a medium bowl, combine all dry cupcake ingredients except for the carrots and raisins (in other words -- cake mix, flour, Splenda, brown sugar, pumpkin pie spice, cinnamon, and baking powder). Mix well and set aside. In a large bowl, mix together pumpkin, egg substitute, and 1/4 cup water until blended. Add the contents of the medium bowl to the large bowl. Using a wire whisk or fork, blend until just mixed. Then, stir in the carrots, pineapple, and raisins. Spray a 12-cup muffin pan with nonstick spray. Evenly distribute cake mixture among the cups, and place in the oven to cook for 20 - 25 minutes (until a toothpick poked into the center of one comes out clean). While the cupcakes cook, combine all the frosting ingredients in a small bowl. Using a whisk or fork, blend until smooth. Place frosting in the fridge to chill. Once cupcakes are fully cooked, remove the pan from the oven and allow to cool completely. Then plate cupcakes, and spread frosting evenly over tops. Refrigerate until frosting has set and you're ready to serve. Enjoy!!!
MAKES 12 SERVINGS
Serving Size: 1 frosted cupcake Calories: 130 Fat: 1g Sodium: 205mg Carbs: 26g Fiber: 2.5g Sugars: 10g Protein: 5g POINTS® value 2*
Block 1:
Over 5 (3 count over rock back, chasse back over) (1-8)
Reverse split basic (9-16)
3 repeater (heel variation) (17-24)
Synco Mambo (25-32)
Block 2:
*L-squat tic toc (1-12)
Alt. knee (13-16)
Kick revolve (17-24)
**Drag and Box (25-32)
Block 3:
Up and lunge 6, exit (opt to ski the first 2) (1-16)
Knee straddle, knee exit (17-24)
3 Repeater with hop option (25-32)
*L-squat tic toc
L-step, but squat off end (1-4)
Push up out of squat and tic toc (5-6)
Box on top of step (7)
Step down down (8-9)
Single stomp (10)
Step down down (11-12)
**Drag and Box
Drag over (1-3)
Box back (4-6)
cha cha (7-8)
Wednesday, May 27, 2009
Tuesday, May 26, 2009
What's for Dinner May 20, 2009
Back on track for this week! Subbing for Pachi this Friday and the next, so look for that choreography as well.
Today I'm doing one 64 count block, courtesy of Step Junkie:
L-Step, x2 (16)
2 repeater walk back (17-24)
Glutes, x2 (25-32)
Lunges, x6 and exit at Home (1-16)
Mambo & 1 Jump Shot, x2 (17 - 32)
Have a cool intermission, one round lasts 16 counts
Start in a straddle position
Jump up on step (1-2)
Step down off step (3-4)
Bring hands down on step (5-6)
Shoot legs out (like a burpee) (7-8)
Pushup, 2 counts down, 2 counts up (9-12)
Jump feet back in to hands (13-14)
Stand up (15-16)
Grilled Pork with Blackberry-Sage Sauce
Ingredients
Cooking spray
2 tablespoons minced shallots
3 cups fresh blackberries (about 1 pound)
1/2 teaspoon chopped fresh sage
1 (14-ounce) can fat-free, less-sodium chicken broth
2 tablespoons balsamic vinegar
1 1/2 teaspoons sugar
1 tablespoon butter
3/4 teaspoon kosher salt, divided
1 teaspoon black pepper
1 (1 1/2-pound) pork tenderloin, trimmed
Sage sprigs (optional)
Preparation
1. Prepare grill to medium heat.
2. Heat a medium saucepan over medium heat. Coat pan with cooking spray. Add shallots to pan; cook 3 minutes or until tender, stirring occasionally. Add blackberries, sage, and broth; bring to a boil. Reduce heat, and simmer 20 minutes or until blackberries break down. Press blackberry mixture through a fine sieve over a bowl; discard solids. Return liquid to pan. Stir in vinegar and sugar; bring to a boil. Cook until reduced to 3/4 cup (about 9 minutes); remove from heat. Stir in butter and 1/4 teaspoon salt, stirring until butter melts. Keep warm.
3. Sprinkle remaining 1/2 teaspoon salt and pepper over pork. Place pork on grill rack coated with cooking spray; cover and grill 20 minutes or until a thermometer registers 155° (slightly pink), turning pork occasionally. Let stand 10 minutes. Cut crosswise into 1/4-inch-thick slices. Serve with blackberry sauce; garnish with sage sprigs, if desired.
Yield
6 servings (serving size: about 3 ounces pork and 2 tablespoons sauce)
Nutritional Information
Calories: 199 Fat: 6.1g (sat 2.6g,mono 2.3g,poly 0.7g) Protein: 25.3g Carbohydrate: 10g Fiber: 4g Cholesterol: 79mg Iron: 2mg Sodium: 439mg Calcium: 32mg
Enjoy the little things in life, for one day you may look back and realize they were the big things....Inspirational Quotes by (Antonio Smith).
Today I'm doing one 64 count block, courtesy of Step Junkie:
L-Step, x2 (16)
2 repeater walk back (17-24)
Glutes, x2 (25-32)
Lunges, x6 and exit at Home (1-16)
Mambo & 1 Jump Shot, x2 (17 - 32)
Have a cool intermission, one round lasts 16 counts
Start in a straddle position
Jump up on step (1-2)
Step down off step (3-4)
Bring hands down on step (5-6)
Shoot legs out (like a burpee) (7-8)
Pushup, 2 counts down, 2 counts up (9-12)
Jump feet back in to hands (13-14)
Stand up (15-16)
Grilled Pork with Blackberry-Sage Sauce
Ingredients
Cooking spray
2 tablespoons minced shallots
3 cups fresh blackberries (about 1 pound)
1/2 teaspoon chopped fresh sage
1 (14-ounce) can fat-free, less-sodium chicken broth
2 tablespoons balsamic vinegar
1 1/2 teaspoons sugar
1 tablespoon butter
3/4 teaspoon kosher salt, divided
1 teaspoon black pepper
1 (1 1/2-pound) pork tenderloin, trimmed
Sage sprigs (optional)
Preparation
1. Prepare grill to medium heat.
2. Heat a medium saucepan over medium heat. Coat pan with cooking spray. Add shallots to pan; cook 3 minutes or until tender, stirring occasionally. Add blackberries, sage, and broth; bring to a boil. Reduce heat, and simmer 20 minutes or until blackberries break down. Press blackberry mixture through a fine sieve over a bowl; discard solids. Return liquid to pan. Stir in vinegar and sugar; bring to a boil. Cook until reduced to 3/4 cup (about 9 minutes); remove from heat. Stir in butter and 1/4 teaspoon salt, stirring until butter melts. Keep warm.
3. Sprinkle remaining 1/2 teaspoon salt and pepper over pork. Place pork on grill rack coated with cooking spray; cover and grill 20 minutes or until a thermometer registers 155° (slightly pink), turning pork occasionally. Let stand 10 minutes. Cut crosswise into 1/4-inch-thick slices. Serve with blackberry sauce; garnish with sage sprigs, if desired.
Yield
6 servings (serving size: about 3 ounces pork and 2 tablespoons sauce)
Nutritional Information
Calories: 199 Fat: 6.1g (sat 2.6g,mono 2.3g,poly 0.7g) Protein: 25.3g Carbohydrate: 10g Fiber: 4g Cholesterol: 79mg Iron: 2mg Sodium: 439mg Calcium: 32mg
Enjoy the little things in life, for one day you may look back and realize they were the big things....Inspirational Quotes by (Antonio Smith).
Workout for Wednesday May 20, 2009
Here are the blocks I did last Wednesday. I figured I better post them before I make up tomorrow's class, or I'll forget!
Block 1
Rocking horse (1-8)
Knee straddle 1/2 way around the world (9-16)
Mambo cha cha (17-20)
Knee Straddle 1/2 around the world (21 - 28)
Mambo cha cha (29 - 32)
Block 2
L-step (1-4)
Across the top, no tap! (5-8)
Split basic on the end (9-16)
Knee Straddle (17-20)
Curtsy (21-24)
Alt. side leg x 2 (25-32)
Notice that Block 1 changes lead legs, but Block 2 doesn't. So when you do Block 1 once followed by block 2 once, you end up with 64 counts that does change leads!
Block 1
Rocking horse (1-8)
Knee straddle 1/2 way around the world (9-16)
Mambo cha cha (17-20)
Knee Straddle 1/2 around the world (21 - 28)
Mambo cha cha (29 - 32)
Block 2
L-step (1-4)
Across the top, no tap! (5-8)
Split basic on the end (9-16)
Knee Straddle (17-20)
Curtsy (21-24)
Alt. side leg x 2 (25-32)
Notice that Block 1 changes lead legs, but Block 2 doesn't. So when you do Block 1 once followed by block 2 once, you end up with 64 counts that does change leads!
Wednesday, May 13, 2009
What's For Dinner May 13, 2009
Blocks for today:
Block 1
V-Step x3 (hop the second one) (1-12)
Mambo cha cha (13-16)
Box step x 2 around (17-24)
Alt. kick x 2 (25-32)
Block 2
L-step, stay on end (1-4)
Front kicks (5-8)
Side kick tap out (9-12)
Across the top (13-16)
Alt side leg (on end, facing the step) (17-24)
Knee straddle (25-28)
Knee exit (29-32)
What's For Dinner, May 13, 2009
Fully Loaded Baked Potato Soup
Ingredients:For Soup
3 cups fat-free chicken broth
1 cup plain light soymilk
1 large potato (about 14.5 oz.)
1/4 cup all-purpose flour
2 tbsp. chopped onion
2 tbsp. shredded fat-free cheddar cheese
2 tbsp. fat-free sour cream
1 tbsp. real bacon bits (like the kinds by Oscar Mayer and Hormel)
3/4 tsp. garlic powder
3/4 tsp. onion powder
1/2 tsp. minced garlic
1/4 tsp. salt
1/8 tsp. black pepper
For Topping
5 tsp. shredded fat-free cheddar cheese
5 tsp. fat-free sour cream
5 tsp. diced scallions
2 1/2 tsp. real bacon bits
Directions:
Pierce potato with a fork in multiple places, and then place it on a paper towel or microwave-safe plate. Microwave for 8 - 10 minutes, until potato is soft. Once cool enough to handle, remove and discard the skin (either by peeling skin off or cutting potato open and scooping out the insides). Mash the potato pulp with a fork and set aside. Bring a medium pot sprayed with nonstick spray to medium-high heat. Add chopped onion and minced garlic and cook for 1 - 2 minutes, until onion has softened. Add broth and soymilk. Slowly add the flour, continuously stirring until it has completely dissolved. Add mashed potato and stir until fully blended. Add all other ingredients for soup, but not for topping (cheese, sour cream, bacon, garlic powder, onion powder, salt, and pepper). Mix well, reduce heat, and simmer for 2 minutes. Divide soup among five bowls. (Or pour about 1 cup into a bowl now, and refrigerate the rest for another day.) Top each bowl with 1 tsp. each of cheese, sour cream, and scallions. Sprinkle each bowl with 1/2 tsp. bacon bits. Enjoy! PER SERVING (1/5th of recipe, about 1 cup with toppings): 130 calories, 1g fat, 564mg sodium, 22g carbs, 2g fiber, 2.5g sugars, 7.5g protein -- POINTS® value 2*
***There is a bonus recipe out on the blog for Skinny Strawberry Margaritas. Check it out: alisongalvan.blogspot.com
***Also, here is the website for the FitGirl Blog: http://fitgirlguide.blogspot.com/She has links to the Podcast from her blog. Check it out!
"Expecting life to treat you well because you are a good person is like expecting an angry bull not to charge because you are a vegetarian."-- Shari R. Barr
Block 1
V-Step x3 (hop the second one) (1-12)
Mambo cha cha (13-16)
Box step x 2 around (17-24)
Alt. kick x 2 (25-32)
Block 2
L-step, stay on end (1-4)
Front kicks (5-8)
Side kick tap out (9-12)
Across the top (13-16)
Alt side leg (on end, facing the step) (17-24)
Knee straddle (25-28)
Knee exit (29-32)
What's For Dinner, May 13, 2009
Fully Loaded Baked Potato Soup
Ingredients:For Soup
3 cups fat-free chicken broth
1 cup plain light soymilk
1 large potato (about 14.5 oz.)
1/4 cup all-purpose flour
2 tbsp. chopped onion
2 tbsp. shredded fat-free cheddar cheese
2 tbsp. fat-free sour cream
1 tbsp. real bacon bits (like the kinds by Oscar Mayer and Hormel)
3/4 tsp. garlic powder
3/4 tsp. onion powder
1/2 tsp. minced garlic
1/4 tsp. salt
1/8 tsp. black pepper
For Topping
5 tsp. shredded fat-free cheddar cheese
5 tsp. fat-free sour cream
5 tsp. diced scallions
2 1/2 tsp. real bacon bits
Directions:
Pierce potato with a fork in multiple places, and then place it on a paper towel or microwave-safe plate. Microwave for 8 - 10 minutes, until potato is soft. Once cool enough to handle, remove and discard the skin (either by peeling skin off or cutting potato open and scooping out the insides). Mash the potato pulp with a fork and set aside. Bring a medium pot sprayed with nonstick spray to medium-high heat. Add chopped onion and minced garlic and cook for 1 - 2 minutes, until onion has softened. Add broth and soymilk. Slowly add the flour, continuously stirring until it has completely dissolved. Add mashed potato and stir until fully blended. Add all other ingredients for soup, but not for topping (cheese, sour cream, bacon, garlic powder, onion powder, salt, and pepper). Mix well, reduce heat, and simmer for 2 minutes. Divide soup among five bowls. (Or pour about 1 cup into a bowl now, and refrigerate the rest for another day.) Top each bowl with 1 tsp. each of cheese, sour cream, and scallions. Sprinkle each bowl with 1/2 tsp. bacon bits. Enjoy! PER SERVING (1/5th of recipe, about 1 cup with toppings): 130 calories, 1g fat, 564mg sodium, 22g carbs, 2g fiber, 2.5g sugars, 7.5g protein -- POINTS® value 2*
***There is a bonus recipe out on the blog for Skinny Strawberry Margaritas. Check it out: alisongalvan.blogspot.com
***Also, here is the website for the FitGirl Blog: http://fitgirlguide.blogspot.com/She has links to the Podcast from her blog. Check it out!
"Expecting life to treat you well because you are a good person is like expecting an angry bull not to charge because you are a vegetarian."-- Shari R. Barr
What's For Dinner, May 13, 2009
What's For Dinner, May 13, 2009
Fully Loaded Baked Potato Soup
Ingredients:For Soup3 cups fat-free chicken broth1 cup plain light soymilk1 large potato (about 14.5 oz.)1/4 cup all-purpose flour2 tbsp. chopped onion2 tbsp. shredded fat-free cheddar cheese2 tbsp. fat-free sour cream1 tbsp. real bacon bits (like the kinds by Oscar Mayer and Hormel)3/4 tsp. garlic powder3/4 tsp. onion powder1/2 tsp. minced garlic1/4 tsp. salt1/8 tsp. black pepperFor Topping5 tsp. shredded fat-free cheddar cheese5 tsp. fat-free sour cream5 tsp. diced scallions2 1/2 tsp. real bacon bits
Directions: Pierce potato with a fork in multiple places, and then place it on a paper towel or microwave-safe plate. Microwave for 8 - 10 minutes, until potato is soft. Once cool enough to handle, remove and discard the skin (either by peeling skin off or cutting potato open and scooping out the insides). Mash the potato pulp with a fork and set aside. Bring a medium pot sprayed with nonstick spray to medium-high heat. Add chopped onion and minced garlic and cook for 1 - 2 minutes, until onion has softened. Add broth and soymilk. Slowly add the flour, continuously stirring until it has completely dissolved. Add mashed potato and stir until fully blended. Add all other ingredients for soup, but not for topping (cheese, sour cream, bacon, garlic powder, onion powder, salt, and pepper). Mix well, reduce heat, and simmer for 2 minutes. Divide soup among five bowls. (Or pour about 1 cup into a bowl now, and refrigerate the rest for another day.) Top each bowl with 1 tsp. each of cheese, sour cream, and scallions. Sprinkle each bowl with 1/2 tsp. bacon bits. Enjoy! PER SERVING (1/5th of recipe, about 1 cup with toppings): 130 calories, 1g fat, 564mg sodium, 22g carbs, 2g fiber, 2.5g sugars, 7.5g protein -- POINTS® value 2*
***There is a bonus recipe out on the blog for Skinny Strawberry Margaritas. Check it out: alisongalvan.blogspot.com
***Also, here is the website for the FitGirl Blog: http://fitgirlguide.blogspot.com/She has links to the Podcast from her blog. Check it out!
"Expecting life to treat you well because you are a good person is like expecting an angry bull not to charge because you are a vegetarian."-- Shari R. Barr
Blocks for today's class:
Block 1
V-step x 3 (hop the second) (1-12)
Fully Loaded Baked Potato Soup
Ingredients:For Soup3 cups fat-free chicken broth1 cup plain light soymilk1 large potato (about 14.5 oz.)1/4 cup all-purpose flour2 tbsp. chopped onion2 tbsp. shredded fat-free cheddar cheese2 tbsp. fat-free sour cream1 tbsp. real bacon bits (like the kinds by Oscar Mayer and Hormel)3/4 tsp. garlic powder3/4 tsp. onion powder1/2 tsp. minced garlic1/4 tsp. salt1/8 tsp. black pepperFor Topping5 tsp. shredded fat-free cheddar cheese5 tsp. fat-free sour cream5 tsp. diced scallions2 1/2 tsp. real bacon bits
Directions: Pierce potato with a fork in multiple places, and then place it on a paper towel or microwave-safe plate. Microwave for 8 - 10 minutes, until potato is soft. Once cool enough to handle, remove and discard the skin (either by peeling skin off or cutting potato open and scooping out the insides). Mash the potato pulp with a fork and set aside. Bring a medium pot sprayed with nonstick spray to medium-high heat. Add chopped onion and minced garlic and cook for 1 - 2 minutes, until onion has softened. Add broth and soymilk. Slowly add the flour, continuously stirring until it has completely dissolved. Add mashed potato and stir until fully blended. Add all other ingredients for soup, but not for topping (cheese, sour cream, bacon, garlic powder, onion powder, salt, and pepper). Mix well, reduce heat, and simmer for 2 minutes. Divide soup among five bowls. (Or pour about 1 cup into a bowl now, and refrigerate the rest for another day.) Top each bowl with 1 tsp. each of cheese, sour cream, and scallions. Sprinkle each bowl with 1/2 tsp. bacon bits. Enjoy! PER SERVING (1/5th of recipe, about 1 cup with toppings): 130 calories, 1g fat, 564mg sodium, 22g carbs, 2g fiber, 2.5g sugars, 7.5g protein -- POINTS® value 2*
***There is a bonus recipe out on the blog for Skinny Strawberry Margaritas. Check it out: alisongalvan.blogspot.com
***Also, here is the website for the FitGirl Blog: http://fitgirlguide.blogspot.com/She has links to the Podcast from her blog. Check it out!
"Expecting life to treat you well because you are a good person is like expecting an angry bull not to charge because you are a vegetarian."-- Shari R. Barr
Thursday, May 7, 2009
Skinny Frozen Strawberry Margarita
Skinny Frozen Strawberry Margarita
Ingredients:
3/4 cup Sprite Zero (or any diet lemon-lime soda)
One shot (1.5 oz.) tequila
One serving (half a packet or 1/8th of a tub) sugar-free strawberry powdered drink mix (any variety, like Crystal Light Strawberry-Kiwi or Energy Wild Strawberry)
4 frozen unsweetened strawberries
2 tbsp. lime juice
1 cup crushed ice or 5 - 8 ice cubesOptional
Garnish: lime wedge
Directions:
Place all ingredients in a blender. Blend until uniform and slushy.Pour into a nice glass and, if you like, garnish with a wedge of lime.Drink up!
MAKES 1 SERVING
Serving Size: 1 margarita (entire recipe)Calories: 125Fat: 0gSodium: 24mgCarbs: 7gFiber: 1gSugars: 2gProtein: 0gPOINTS® value 2*
Ingredients:
3/4 cup Sprite Zero (or any diet lemon-lime soda)
One shot (1.5 oz.) tequila
One serving (half a packet or 1/8th of a tub) sugar-free strawberry powdered drink mix (any variety, like Crystal Light Strawberry-Kiwi or Energy Wild Strawberry)
4 frozen unsweetened strawberries
2 tbsp. lime juice
1 cup crushed ice or 5 - 8 ice cubesOptional
Garnish: lime wedge
Directions:
Place all ingredients in a blender. Blend until uniform and slushy.Pour into a nice glass and, if you like, garnish with a wedge of lime.Drink up!
MAKES 1 SERVING
Serving Size: 1 margarita (entire recipe)Calories: 125Fat: 0gSodium: 24mgCarbs: 7gFiber: 1gSugars: 2gProtein: 0gPOINTS® value 2*
Wednesday, May 6, 2009
Recipes from 4/28/09
I'm not sure what happened (maybe I just forgot to post it)but the recipes from last week didn't make it on the blog, so here they are:
What's For Dinner
4/29/2009
Cilantro-Lime Chicken with Avocado Salsa
Serves 4
Chicken:
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
Cooking spray
Salsa:
1 cup chopped plum tomato (about 2)
2 tablespoons finely chopped onion
2 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled and finely chopped
1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.
2. To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.
Nutritional InformationCalories: 289 Fat: 13.2g (sat 2.4g,mono 7.5g,poly 1.9g) Protein: 35.6g Carbohydrate: 6.6g Fiber: 3.6g Cholesterol: 94mg Iron: 1.6mg Sodium: 383mg Calcium: 29mg
Quote of the Day:
The dictionary is the only place where success comes before work.Mark Twain
What's For Dinner
4/29/2009
Cilantro-Lime Chicken with Avocado Salsa
Serves 4
Chicken:
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
Cooking spray
Salsa:
1 cup chopped plum tomato (about 2)
2 tablespoons finely chopped onion
2 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled and finely chopped
1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.
2. To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.
Nutritional InformationCalories: 289 Fat: 13.2g (sat 2.4g,mono 7.5g,poly 1.9g) Protein: 35.6g Carbohydrate: 6.6g Fiber: 3.6g Cholesterol: 94mg Iron: 1.6mg Sodium: 383mg Calcium: 29mg
Quote of the Day:
The dictionary is the only place where success comes before work.Mark Twain
What's for Dinner May 6, 2009
This is the block I did today:
Up up, double lunge R, double lunge L, exit north (1-12)
Curtsy back home (13-16)
Tap out x2 (17-24)
Knee hop over x 2 (25-32)
I had a second block just in case:
V-Step (1-4)
V-Step with jump option (5-8)
V-Step (9-12)
Mambo Cha Cha (13-16)
Revolving door, or 2 box steps (17-24)
Alt side leg x 2 (25-32)
I can use that block next week.
Intermission used the bands. We stood up holding the step and worked squats and side leg lifts, then squats and rear leg lifts. Finished off class with "jaws of death"
Cool down song was "Why" from Rascall Flatts new CD. Means a lot to me.
What's For Dinner 5/6/09
Broiled Honey Salmon (Serves 6)
6 tablespoons honey
6 tablespoons soy sauce
2 lbs. salmon fillet, skin on
1/4 teaspoon crushed red pepper flakes
1 tablespoon parsley
Preheat broiler. Line a baking sheet with aluminum foil.
In a small bowl, combine the honey and soy sauce and mix well. lay the salmon, skin side down, o the baking sheet. Drizzle q quarter of the sauce over the salmon. Sprinkle with the red pepper and parsley and broil 2 inches from the heat for 10 to 15 minutes. Drizzle every 2 to 3 minutes with the remaining sauce until the salmon is a deep mahogany color and opaque when pierced with a fork.
Cal 392, Carb 30g, Pro 45g, Chol 114 mg, Fat 7.6g/17%
Herbed Bruschetta
1/4 cup finely chopped parsley
1/4 cup drained capers, chopped
2 teaspoons minced fresh tarragon
Salt and pepper to taste
1 tablespoon olive oil
1 large ripe tomato, chopped
2 tablespoons fresh mint, chopped
12 1/4 inch thick slices Italian bread
In a bowl, combine the parsley, capers, tarragon and salt and pepper. Add the oil and toss.
Put the tomato in another bowl and season with salt and pepper. Add the mint. Let stand at room temp for 1 hour.
Toast or grill the bread slices.
Spread the oil mixture on the warm toast and top with the tomato mixture.
Per slice: 91 cal, 10g carb, 3g pro, 1.8g/18% fat
Thanks to everyone for coming to class and making it a fun place to be!
Up up, double lunge R, double lunge L, exit north (1-12)
Curtsy back home (13-16)
Tap out x2 (17-24)
Knee hop over x 2 (25-32)
I had a second block just in case:
V-Step (1-4)
V-Step with jump option (5-8)
V-Step (9-12)
Mambo Cha Cha (13-16)
Revolving door, or 2 box steps (17-24)
Alt side leg x 2 (25-32)
I can use that block next week.
Intermission used the bands. We stood up holding the step and worked squats and side leg lifts, then squats and rear leg lifts. Finished off class with "jaws of death"
Cool down song was "Why" from Rascall Flatts new CD. Means a lot to me.
What's For Dinner 5/6/09
Broiled Honey Salmon (Serves 6)
6 tablespoons honey
6 tablespoons soy sauce
2 lbs. salmon fillet, skin on
1/4 teaspoon crushed red pepper flakes
1 tablespoon parsley
Preheat broiler. Line a baking sheet with aluminum foil.
In a small bowl, combine the honey and soy sauce and mix well. lay the salmon, skin side down, o the baking sheet. Drizzle q quarter of the sauce over the salmon. Sprinkle with the red pepper and parsley and broil 2 inches from the heat for 10 to 15 minutes. Drizzle every 2 to 3 minutes with the remaining sauce until the salmon is a deep mahogany color and opaque when pierced with a fork.
Cal 392, Carb 30g, Pro 45g, Chol 114 mg, Fat 7.6g/17%
Herbed Bruschetta
1/4 cup finely chopped parsley
1/4 cup drained capers, chopped
2 teaspoons minced fresh tarragon
Salt and pepper to taste
1 tablespoon olive oil
1 large ripe tomato, chopped
2 tablespoons fresh mint, chopped
12 1/4 inch thick slices Italian bread
In a bowl, combine the parsley, capers, tarragon and salt and pepper. Add the oil and toss.
Put the tomato in another bowl and season with salt and pepper. Add the mint. Let stand at room temp for 1 hour.
Toast or grill the bread slices.
Spread the oil mixture on the warm toast and top with the tomato mixture.
Per slice: 91 cal, 10g carb, 3g pro, 1.8g/18% fat
Thanks to everyone for coming to class and making it a fun place to be!
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