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!