Choreography for Class today:
Block 1, 32 count A (switches leads)
Split Basic (1-8)
Rocking Horse (9-16)
V-Slide, mambo cha cha (17-24)
3 repeater knee (25-32)
Block 2, 32 count B (does not switch leads)
Shuffle turn x2 (1-8)
3 squats and rock back (9-16)
Side leg x 2 (17-24)
Revolving door (25-32)
Szechuan Pork
Yield
4 servings (serving size: 1 cup pork mixture and 1/2 cup noodles)
Ingredients
6 ounces soba (buckwheat) noodles, uncooked (can use spaghetti if you can't find)
2 teaspoons dark sesame oil
1 (1-pound) pork tenderloin, trimmed and cut into 2-inch strips
1 tablespoon chili garlic sauce (such as Lee Kum Kee)
1 teaspoon bottled ground fresh ginger (such as Spice World)
3/4 cup red bell pepper strips (about 1 small pepper)
1/4 cup fat-free, less-sodium chicken broth
1 1/2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
3/4 cup (2-inch) diagonally cut green onions (about 4 green onions)
Preparation
1. Cook noodles according to package directions. Drain and rinse with cold water; drain.
2. Heat oil in a large nonstick skillet over medium-high heat. Add pork, chili garlic sauce, and ginger to pan; stir-fry for2 minutes. Add bell pepper to pan; stir-fry 2 minutes. Add broth, soy sauce, and peanut butter to pan. Reduce heat to low; cook for 1 minute or until sauce is slightly thick. Stir in onions. Serve over noodles.
Nutritional Information
Calories: 338 (23% from fat) Fat: 8.6g (sat 2.2g,mono 3.5g,poly 1.9g) Protein: 30.4g Carbohydrate: 36.8g Fiber: 1.7g Cholesterol: 63mg Iron: 2.9mg Sodium: 693mg Calcium: 40mg
Wednesday, June 24, 2009
Wednesday, June 10, 2009
What's for Dinner, June 10, 2009
Blocks for today:
Block 1
Rockinghorse (opt to hop turn) (1-8)
V-step x 2 (opt to hop up) (9-16)
Curtsy, step touch around x 2 (17-24)
Curtsy, step touch around x 2 (25-32)
Block 2 *
Over the top (1-4)
Turn step (5-8)
Over the top (9-12)
Turn step (13-16)
Alt knee x 2 (17-24)
3 repeater knee (opt squat 3 rock back) (25-32)
* An option, if I can get to it, is to convert the over the tops to chasse's over, and the turn steps to shuffle turns
Recipe for today:
Santa Fe Shrimp Supreme
For Salad:
3 cups chopped romaine lettuce
3 ounces cooked shrimp
1 small corn tortilla
1/2 cup grape tomatoes, halved
1/2 cup chopped bell peppers
1/4 cup canned black beans, rinsed and drained
1/4 cup canned sweet corn, drained
1 tablespoon white wine vinegar
1 tablespoon lime juice
1 packet 0 calorie sweetener
1/4 teaspoon taco seasoning mix, dry
1 tablespoon chopped cilantro
For Dressing:
3 tablespoons fat-free ranch dressing
1 1/2 teaspoons tomato paste
1/4 teaspoon taco seasoning mix, dry
Directions:
Preheat oven to 400 degrees
Cut tortilla into matchstick-sized strips. Lightly spray a small baking pan with nonstick spray, and place strips in the center of the pan. Sprinkle 1/4 teaspoon of taco seasoning over tortilla strips, and carefully toss them to distribute seasoning. Spread strips out on the pan, place in the oven, and cook for 5-7 minutes, until strips look crispy. Remove strips, set aside.
In a small dish, combine 2 tablespoons of water with vinegar, lime juice, and sweetener, as well as cilantro. Place peppers and onions in a small microwave bowl and pour vinegar mixture over veggies. Cover and heat in the microwave for 2 minutes.
Add black beans and corn to the veggies. Stir well and then drain. Place dish in the fridge until chilled.
Once ready to serve, place lettuce in a large bowl and top with veggie/bean mixture. Add shrimp, tomatoes, and tortilla strips.
Mix dressing ingredients together in a small dish and serve alongside salad.
Makes 1 serving: 380 calories, 4 g fat, 62g carbs, 11.5 grams fiber, 16g sugars, 28g protein
I've missed more than 9,000 shots in my career. I've lost more than 300 games. Twenty-six times I've been trusted to take the game-winning shot and missed. I've failed over and over and over again in my life... and that is why I succeed.Michael Jordan
Block 1
Rockinghorse (opt to hop turn) (1-8)
V-step x 2 (opt to hop up) (9-16)
Curtsy, step touch around x 2 (17-24)
Curtsy, step touch around x 2 (25-32)
Block 2 *
Over the top (1-4)
Turn step (5-8)
Over the top (9-12)
Turn step (13-16)
Alt knee x 2 (17-24)
3 repeater knee (opt squat 3 rock back) (25-32)
* An option, if I can get to it, is to convert the over the tops to chasse's over, and the turn steps to shuffle turns
Recipe for today:
Santa Fe Shrimp Supreme
For Salad:
3 cups chopped romaine lettuce
3 ounces cooked shrimp
1 small corn tortilla
1/2 cup grape tomatoes, halved
1/2 cup chopped bell peppers
1/4 cup canned black beans, rinsed and drained
1/4 cup canned sweet corn, drained
1 tablespoon white wine vinegar
1 tablespoon lime juice
1 packet 0 calorie sweetener
1/4 teaspoon taco seasoning mix, dry
1 tablespoon chopped cilantro
For Dressing:
3 tablespoons fat-free ranch dressing
1 1/2 teaspoons tomato paste
1/4 teaspoon taco seasoning mix, dry
Directions:
Preheat oven to 400 degrees
Cut tortilla into matchstick-sized strips. Lightly spray a small baking pan with nonstick spray, and place strips in the center of the pan. Sprinkle 1/4 teaspoon of taco seasoning over tortilla strips, and carefully toss them to distribute seasoning. Spread strips out on the pan, place in the oven, and cook for 5-7 minutes, until strips look crispy. Remove strips, set aside.
In a small dish, combine 2 tablespoons of water with vinegar, lime juice, and sweetener, as well as cilantro. Place peppers and onions in a small microwave bowl and pour vinegar mixture over veggies. Cover and heat in the microwave for 2 minutes.
Add black beans and corn to the veggies. Stir well and then drain. Place dish in the fridge until chilled.
Once ready to serve, place lettuce in a large bowl and top with veggie/bean mixture. Add shrimp, tomatoes, and tortilla strips.
Mix dressing ingredients together in a small dish and serve alongside salad.
Makes 1 serving: 380 calories, 4 g fat, 62g carbs, 11.5 grams fiber, 16g sugars, 28g protein
I've missed more than 9,000 shots in my career. I've lost more than 300 games. Twenty-six times I've been trusted to take the game-winning shot and missed. I've failed over and over and over again in my life... and that is why I succeed.Michael Jordan
Tuesday, June 2, 2009
Bonus Recipe! Rocky Road Fudge
ROCKY ROAD FUDGE
Ingredients:
1 box Betty Crocker Fudge Brownies Mix (the 18.3-oz. Family Size box)
2 cups canned pure pumpkin
2 cups mini marshmallows
1/4 cup slivered almonds, lightly crushed
2 tbsp. Hershey's Lite chocolate syrup
Directions:
Preheat oven to 350 degrees.
Combine brownie mix, pumpkin, and chocolate syrup in a large bowl, and stir until completely mixed and smooth. (Batter will be thick!) Spray a mid-sized baking pan (8" X 8" works best) with nonstick spray and pour in the mixture. Smooth the top of the batter with a spatula.
Bake in the oven for 25 minutes. Remove pan from the oven, and evenly distribute mini marshmallows across the top of the batter. Sprinkle almonds over the marshmallows. Using a spatula, press down on the marshmallow-nut layer to help it adhere to the batter.
Return pan to the oven, and bake for 10 additional minutes. Remove pan from the oven, and let cool slightly. Refrigerate, uncovered, for several hours, until completely chilled. (Important! Do not cover pan while initially chilling it in the fridge.) Cut into 36 squares and serve!
MAKES 36 SERVINGS
Serving Size: 1 square
Calories: 73
Fat: 1g
Sodium: 52mg
Carbs: 15.5g
Fiber: 1g
Sugars: 10g
Protein: 1g
POINTS® value 1*
Ingredients:
1 box Betty Crocker Fudge Brownies Mix (the 18.3-oz. Family Size box)
2 cups canned pure pumpkin
2 cups mini marshmallows
1/4 cup slivered almonds, lightly crushed
2 tbsp. Hershey's Lite chocolate syrup
Directions:
Preheat oven to 350 degrees.
Combine brownie mix, pumpkin, and chocolate syrup in a large bowl, and stir until completely mixed and smooth. (Batter will be thick!) Spray a mid-sized baking pan (8" X 8" works best) with nonstick spray and pour in the mixture. Smooth the top of the batter with a spatula.
Bake in the oven for 25 minutes. Remove pan from the oven, and evenly distribute mini marshmallows across the top of the batter. Sprinkle almonds over the marshmallows. Using a spatula, press down on the marshmallow-nut layer to help it adhere to the batter.
Return pan to the oven, and bake for 10 additional minutes. Remove pan from the oven, and let cool slightly. Refrigerate, uncovered, for several hours, until completely chilled. (Important! Do not cover pan while initially chilling it in the fridge.) Cut into 36 squares and serve!
MAKES 36 SERVINGS
Serving Size: 1 square
Calories: 73
Fat: 1g
Sodium: 52mg
Carbs: 15.5g
Fiber: 1g
Sugars: 10g
Protein: 1g
POINTS® value 1*
What's for Dinner, June 3, 2009
Happy Birthday to my BFF, Pammie!!!!
Can you believe it's already June? The summer schedule is really in full swing, and classes have been a blast at both clubs. Thanks so much to everyone for coming! Pam's class was packed on Monday morning, and I hear Theresa had 27 in her first Step class! Awesome!
Block 1
2 repeater, walk back (1-8)
Up and lunge twice, exit (9-16)
Shuffle straddle twice (17-24)
Tap out straddle x 2 (25-32)
Block 2
Ham string hangover (1-4)
Mambo/pivot (5-8)
Revolve across the top no taps (9-16)
Knee straddle x 2 (option to hop turn these) (17-24)
3 Repeater knee (25-32)
Skinny Fried Rice
Ingredients:2 cups cooked brown rice, fridge temperature2 cups frozen diced carrots and peas1 cup chopped bean sprouts1 cup chopped mushrooms3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)1/4 cup chopped scallionsOne packet (about 1 oz.) fried rice seasoning mix (like the kind by Kikkoman or Sun-Bird)1 tbsp. light or low-sodium soy sauce1/8 tsp. garlic powder1/8 tsp. ground gingersalt and pepper, to tasteDirections:In a small dish, combine seasoning mix, garlic powder, and ground ginger with soy sauce and 3 tbsp. warm water. Using a fork or whisk, stir until seasoning mix has dissolved. Set aside.
Spray a wok or very large pan with nonstick spray, and bring it to medium heat on the stove. Add egg substitute and scramble until cooked, using a spatula to break it up into bite-sized pieces. Remove scrambled bits from the wok or pan and set aside.
Add mushrooms and frozen vegetables to the wok or pan, and cook and stir until mushrooms have softened and all veggies are hot. Remove veggies and set aside with the egg-y bits.
Remove your wok or pan from heat, re-spray with nonstick spray, and bring to high heat on the stove. Add rice and seasoning mixture, and stir to combine. Add bean sprouts, scallions and the previously cooked veggies and scrambled eggs, and mix thoroughly to integrate. Cook and stir until entire mixture is hot, there is no liquid left in the pan, and rice is just beginning to crisp. Season to taste with salt and pepper.
Scoop into bowls and serve! (Chopsticks not required.)MAKES 5 SERVINGS
Serving Size: 1 cup, Calories: 167, Fat: 0.5g, Sodium: 630mg, Carbs: 30g, Fiber: 4g, Sugars: 4g, Protein: 8.5gPOINTS® value 3*
"A Native American Elder once described his own inner struggles in this manner: Inside of me there are two dogs. One of the dogs is mean and evil. The other dog is good. The mean dog fights the good dog all the time. When asked which dog wins, he reflected for a moment and replied, "the one I feed the most." - George Bernard Shaw
Can you believe it's already June? The summer schedule is really in full swing, and classes have been a blast at both clubs. Thanks so much to everyone for coming! Pam's class was packed on Monday morning, and I hear Theresa had 27 in her first Step class! Awesome!
Block 1
2 repeater, walk back (1-8)
Up and lunge twice, exit (9-16)
Shuffle straddle twice (17-24)
Tap out straddle x 2 (25-32)
Block 2
Ham string hangover (1-4)
Mambo/pivot (5-8)
Revolve across the top no taps (9-16)
Knee straddle x 2 (option to hop turn these) (17-24)
3 Repeater knee (25-32)
Skinny Fried Rice
Ingredients:2 cups cooked brown rice, fridge temperature2 cups frozen diced carrots and peas1 cup chopped bean sprouts1 cup chopped mushrooms3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)1/4 cup chopped scallionsOne packet (about 1 oz.) fried rice seasoning mix (like the kind by Kikkoman or Sun-Bird)1 tbsp. light or low-sodium soy sauce1/8 tsp. garlic powder1/8 tsp. ground gingersalt and pepper, to tasteDirections:In a small dish, combine seasoning mix, garlic powder, and ground ginger with soy sauce and 3 tbsp. warm water. Using a fork or whisk, stir until seasoning mix has dissolved. Set aside.
Spray a wok or very large pan with nonstick spray, and bring it to medium heat on the stove. Add egg substitute and scramble until cooked, using a spatula to break it up into bite-sized pieces. Remove scrambled bits from the wok or pan and set aside.
Add mushrooms and frozen vegetables to the wok or pan, and cook and stir until mushrooms have softened and all veggies are hot. Remove veggies and set aside with the egg-y bits.
Remove your wok or pan from heat, re-spray with nonstick spray, and bring to high heat on the stove. Add rice and seasoning mixture, and stir to combine. Add bean sprouts, scallions and the previously cooked veggies and scrambled eggs, and mix thoroughly to integrate. Cook and stir until entire mixture is hot, there is no liquid left in the pan, and rice is just beginning to crisp. Season to taste with salt and pepper.
Scoop into bowls and serve! (Chopsticks not required.)MAKES 5 SERVINGS
Serving Size: 1 cup, Calories: 167, Fat: 0.5g, Sodium: 630mg, Carbs: 30g, Fiber: 4g, Sugars: 4g, Protein: 8.5gPOINTS® value 3*
"A Native American Elder once described his own inner struggles in this manner: Inside of me there are two dogs. One of the dogs is mean and evil. The other dog is good. The mean dog fights the good dog all the time. When asked which dog wins, he reflected for a moment and replied, "the one I feed the most." - George Bernard Shaw
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