Choreography for Today:
This first block could easily transition to a Step Challenge Block. Theresa and I came up with it in Pachi's challenge class, and she's going to use it on Friday. I think my class will do fine with it.
4 Knee Repeater off end (option, hop on 2 and 4)(1-8)
Box on the floor (9-12)
Alt. Knee (14-16)
2 repeater walk back (17-24)
Up and lunge 2, exit (25-32)
Block 2 is from Step Junkie, and it does NOT change lead legs. So when I add Block one and two together, we get one long 64 count combo.
Shuffle straddle x 2 (1-8)
3 squats, rock back (9-16)
Alt. side leg x 2 (17-24)
Revolving door (25-32)
What's for Dinner July 29, 2009
Have you seen the new Frosty at Wendy's, the Coffee Toffee Twisted Frosty? OMG, it looks awesome! Problem -- One of these puppies has 540 calories and 20g of fat! Not in my calorie budget. But, Hungry Girl has come out with a substitute that sounds pretty darned good!
Hungry Girl Toffee Crush Coffe Shake
1/2 cup Breyers Double Churn Free Creamy Vanilla fat-free ice cream
1/3 cup light vanilla soymilk
1/4 cup Cool Whip Free, thawed
One-third of a 1.4-oz. toffee chocolate bar
(like Heath or Skor), finely crushed into bits
1 tsp. Hershey's Lite chocolate syrup
1 tsp. Coffee-mate Sugar Free French Vanilla powdered creamer
3/4 tsp. instant coffee granules
1 no-calorie sweetener packet (like Splenda or Truvia)
3/4 cup crushed ice or 4 - 6 ice cubes
Optional: Fat Free Reddi-wip
Directions:
Place powdered creamer, instant coffee granules, and sweetener in a glass. Add 2 tbsp. hot water and stir until ingredients have dissolved. Transfer to a blender.
Add ice cream, soymilk, and ice to the blender. Blend briefly, until smooth, and then pour into a glass. Stir in the Cool Whip, until uniform. Add chocolate syrup and toffee-chocolate bits (if you plan to top your drink with Reddi-wip, set a few candy bits aside), and stir gently to swirl them in.
If you like, top with Reddi-wip and sprinkle with remaining candy bits. Now dig in!
Serving Size: entire shake
Calories: 237
Fat: 5.5g
Sodium: 145mg
Carbs: 41g
Fiber: 3.5g
Sugars: 25g
Protein: 5g
Check out my Blog: alisongalvan.blogspot.com for an archive of all of our recipes and choreography.
Help me raise money for breast cancer at the Avon Walk for Cancer: www.avonwalk.or/goto/alison.galvan
Wednesday, July 29, 2009
Wednesday, July 22, 2009
What's for Dinner July 22, 2009
Choreography for today's class:
OK, I'm going back to my first class in January
Block 1
L-Step (1-4)
Karate Kick (5-8)
Knee Home (9-12)
Basic (13-16)
Split Basic (17-24)
Revolve (25-32)
Block 2
Alt. side leg (1-8)
Side leg straddle (9-16)
Curtsy x 2 (17-24)
3 repeater side leg (25-32)
What's for Dinner?
Pasta Jambalaya
serves 8
1/2 cup onion, chopped
1/2 cup red bell pepper, chopped
1 clove garlic, minced
1 teaspoon cajun seasoning
1 can black beans, rinsed and drained
1 can rotel tomatoes, undrained
3 ounces turkey kielbasa -- halved and thinly sliced
7 cups penne pasta, uncooked
1/2 cup four-cheese Mexican style shredded cheese
Place a large nonstick skillet coated with cooking spray over medium-high heat until
hot.
Add onion, bell pepper, and garlic; sauté 5 minutes. Add seasoning; sauté 1 minute.
Add beans, tomatoes, and kielbasa; bring to a boil.
Reduce heat; simmer 10 minutes or until thick.
Combine bean mixture and pasta in a large bowl. Top with cheese. Per serving: 444
Calories (kcal); 3g Total Fat; (6% calories from fat); 19g Protein;
82g Carbohydrate; 16mg Cholesterol; 468mg Sodium
Food Exchanges: 5 Grain Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat;
0 Other CarbohydratesNOTES : Serving Size: 1 cup
Want to help me in my efforts to raise money for breast cancer? Sponsor my Avon Walk for Breast Cancer at www.avonwalk.org/goto/alison.galvan
OK, I'm going back to my first class in January
Block 1
L-Step (1-4)
Karate Kick (5-8)
Knee Home (9-12)
Basic (13-16)
Split Basic (17-24)
Revolve (25-32)
Block 2
Alt. side leg (1-8)
Side leg straddle (9-16)
Curtsy x 2 (17-24)
3 repeater side leg (25-32)
What's for Dinner?
Pasta Jambalaya
serves 8
1/2 cup onion, chopped
1/2 cup red bell pepper, chopped
1 clove garlic, minced
1 teaspoon cajun seasoning
1 can black beans, rinsed and drained
1 can rotel tomatoes, undrained
3 ounces turkey kielbasa -- halved and thinly sliced
7 cups penne pasta, uncooked
1/2 cup four-cheese Mexican style shredded cheese
Place a large nonstick skillet coated with cooking spray over medium-high heat until
hot.
Add onion, bell pepper, and garlic; sauté 5 minutes. Add seasoning; sauté 1 minute.
Add beans, tomatoes, and kielbasa; bring to a boil.
Reduce heat; simmer 10 minutes or until thick.
Combine bean mixture and pasta in a large bowl. Top with cheese. Per serving: 444
Calories (kcal); 3g Total Fat; (6% calories from fat); 19g Protein;
82g Carbohydrate; 16mg Cholesterol; 468mg Sodium
Food Exchanges: 5 Grain Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat;
0 Other CarbohydratesNOTES : Serving Size: 1 cup
Want to help me in my efforts to raise money for breast cancer? Sponsor my Avon Walk for Breast Cancer at www.avonwalk.org/goto/alison.galvan
Thursday, July 16, 2009
Friday, July 17 Sub for Pachi
Whoo, another Step Challenge subbing opportunity! I've got 3 blocks planned, so I'm going to just post the blocks first, then post the breakdown for each. This is for you Theresa, so you can see how I will attack it.
Block 1
Stomp and switch, drag over (1-5)
Rock on Top (6-10)
Single stomps home (11-16)
Shuffle and spin (17-21), stomp (22-24)
3 repeater with kick kick option (25-32) (Step kick kick,ball-change straddle, stomp)
Block 2
3 repeater off the end (1-6)
Tic toc (7-8)
Box step (9-12)
Reverse turn (13-16)
Quick quick over and back (17-20)
Cut the Corner (21-24)
Curtsy (25-28)
Alt kick (29-32)
Block 3
3 ct turn x 2 (1-6)
Up and lunge x 3, exit (7-16)
Shuffle straddle x 2 (17-24)
Alt tap straddle (25-32)
Block 1 is the most complicated, so before I start the music I'm going to walk through Stomp and switch drag over, and then 3 repeater kick kick. I think this will help, as the last time I taught this these were very hard to some people to catch on to.
Now for the warm up. I'm going to use some of moves from block 1 in the warm up to get people's feet going in the right direction.
Warm up:
Alt stomp x 4, 1 basic
then move alt stomps to stomps around the world, 1 basic
Double stomp x 2, 2 repeater knee
Change double stomps to rock on top, 2 repeater knee
I will cycle through this a few times, then it's on to block 1!
Block 1:
3 Basic, 1 Knee
Tap the board right and left, 2 basics, 1 knee
Tap the board just once (ie right), 2 basics, tap the board once (ie left), 1 knee
Tap once, 2 basics, Alt stomps
Tap once, single stomp, double stomp, alt. stomps
Stomp and switch, double stomp, alt stomps
Stomp and switch drag over, double stomp, alt stomps come home
Stomp and switch drag over, rock on top, alt stomps come home
5 count basic(up and hold 1 and 2, finish 3,4, 5) 1 stomp
Counts 1 and 2 become a cha cha up, finish 3,4,5; 1 stomp
Counts 1 and 2 become a full shuffle , 3,4,5 become a reverse turn, 1 stomp -- This is the full Shuffle and Spin
Add the Shuffle Spin on the Stomp and Switch, throw in a 3 count repeater at the end
Repeat, then teach the 3 repeater option:
2 repeater, stomp
Step kick kick hold, stomp
Step kick kick ball change straddle, stomp
Block 2:
5 Repeater knee, 1 basic
4 repeater, 4 marches, 1 basic
4 repeater, box on the floor, 1 basic
Take the 4 repeater off the end of the step, box off the end , 1 basic
3 repeater off the end, tic toc, box off the end, 1 basic
3 repeater off the end, tic toc, box off the end, reverse turn
Add in:
Straddle x 2, Alt knee
Straddle once, cut the corner, curtsy home, alt kick
Quick Quick, cut the corner, curtsy home, alt kick
Block 3:
3 count basic x 2, up and lunges facing front x 3 and exit
Then, turn the 3 count basic into 3 count turnsteps, and turn the lunges off the sides
Shuffle turn x 2, alt tap out x 2
Shuffle straddle x 2, alt tap straddles x 2
add it together.
Block 1
Stomp and switch, drag over (1-5)
Rock on Top (6-10)
Single stomps home (11-16)
Shuffle and spin (17-21), stomp (22-24)
3 repeater with kick kick option (25-32) (Step kick kick,ball-change straddle, stomp)
Block 2
3 repeater off the end (1-6)
Tic toc (7-8)
Box step (9-12)
Reverse turn (13-16)
Quick quick over and back (17-20)
Cut the Corner (21-24)
Curtsy (25-28)
Alt kick (29-32)
Block 3
3 ct turn x 2 (1-6)
Up and lunge x 3, exit (7-16)
Shuffle straddle x 2 (17-24)
Alt tap straddle (25-32)
Block 1 is the most complicated, so before I start the music I'm going to walk through Stomp and switch drag over, and then 3 repeater kick kick. I think this will help, as the last time I taught this these were very hard to some people to catch on to.
Now for the warm up. I'm going to use some of moves from block 1 in the warm up to get people's feet going in the right direction.
Warm up:
Alt stomp x 4, 1 basic
then move alt stomps to stomps around the world, 1 basic
Double stomp x 2, 2 repeater knee
Change double stomps to rock on top, 2 repeater knee
I will cycle through this a few times, then it's on to block 1!
Block 1:
3 Basic, 1 Knee
Tap the board right and left, 2 basics, 1 knee
Tap the board just once (ie right), 2 basics, tap the board once (ie left), 1 knee
Tap once, 2 basics, Alt stomps
Tap once, single stomp, double stomp, alt. stomps
Stomp and switch, double stomp, alt stomps
Stomp and switch drag over, double stomp, alt stomps come home
Stomp and switch drag over, rock on top, alt stomps come home
5 count basic(up and hold 1 and 2, finish 3,4, 5) 1 stomp
Counts 1 and 2 become a cha cha up, finish 3,4,5; 1 stomp
Counts 1 and 2 become a full shuffle , 3,4,5 become a reverse turn, 1 stomp -- This is the full Shuffle and Spin
Add the Shuffle Spin on the Stomp and Switch, throw in a 3 count repeater at the end
Repeat, then teach the 3 repeater option:
2 repeater, stomp
Step kick kick hold, stomp
Step kick kick ball change straddle, stomp
Block 2:
5 Repeater knee, 1 basic
4 repeater, 4 marches, 1 basic
4 repeater, box on the floor, 1 basic
Take the 4 repeater off the end of the step, box off the end , 1 basic
3 repeater off the end, tic toc, box off the end, 1 basic
3 repeater off the end, tic toc, box off the end, reverse turn
Add in:
Straddle x 2, Alt knee
Straddle once, cut the corner, curtsy home, alt kick
Quick Quick, cut the corner, curtsy home, alt kick
Block 3:
3 count basic x 2, up and lunges facing front x 3 and exit
Then, turn the 3 count basic into 3 count turnsteps, and turn the lunges off the sides
Shuffle turn x 2, alt tap out x 2
Shuffle straddle x 2, alt tap straddles x 2
add it together.
Wednesday, July 15, 2009
What's for Dinner, July 15, 2009
Choreography for today:
Block 1:
5 Knee Repeater, 1 Basic (1-16)
2 regular straddles (17-24)
Alt. knee x 2 (25-32)
(note, this is the basic for the combo I'm going to teach when I sub for Pachi on friday)
Block 2:
V-Step x 2 (opt to hop the second) (1-8)
Alt tap out (9-16)
Up and lunge 3 (17-24)
From the top, 3 repeater knee and exit(25-32)
Zucchini-Pineapple Quick Bread
2 loaves, 14 servings per loaf (serving size: 1 slice)
3 cups sifted all-purpose flour (about 13 1/2 ounces) 1 teaspoon salt 1 teaspoon baking soda 1/2 teaspoon baking powder 1 1/2 teaspoons ground cinnamon 2 large eggs 2 cups sugar 2 cups grated zucchini (about 1 1/2 medium zucchini) 2/3 cup canola oil 1/2 cup egg substitute 2 teaspoons vanilla extract 2 (8-ounce) cans crushed pineapple in juice, drained Baking spray with flour
1. Preheat oven to 325°.
2. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, salt, and next 3 ingredients (through ground cinnamon) in a large bowl, stirring well with a whisk.
3. Beat eggs with a mixer at medium speed until foamy. Add sugar, zucchini, oil, egg substitute, and vanilla, beating until well blended. Add zucchini mixture to flour mixture, stirring just until moist. Fold in pineapple. Spoon batter into 2 (9 x 5–inch) loaf pans coated with baking spray. Bake at 325° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.
Calories: 167 (32% from fat), Fat:5.9g (sat 0.5g,mono 3.3g,poly 1.7g), Protein:2.4g, Carbohydrate: 26.5g, Fiber:0.7g, Cholesterol:15mg, Iron:0.9mg, Sodium:151mg, Calcium:16mg
Zucchini-Orange Bread
2 loaves, 12 slices each (serving size: 1 slice)
Bread: 3 cups all-purpose flour (about 13 1/2 ounces) 1 teaspoon salt 1 teaspoon baking powder 1/4 teaspoon baking soda 1 cup granulated sugar 1/2 cup egg substitute 1/3 cup canola oil 1 tablespoon grated orange rind 1 tablespoon fresh orange juice 2 cups shredded zucchini (about 1 large) 1/2 cup coarsely chopped walnuts Cooking spray
Glaze: 1/2 cup powdered sugar 2 tablespoons fresh orange juice
1. Preheat oven to 350°.
2. To prepare bread, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 3 ingredients (through baking soda) in a large bowl, stirring with a whisk; make a well in center of mixture. Combine granulated sugar and next 4 ingredients (through 1 tablespoon juice). Add sugar mixture to flour mixture, stirring just until moist. Fold in zucchini and walnuts. Divide batter between 2 (8 x 4–inch) loaf pans coated with cooking spray. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans.
3. To prepare glaze, combine powdered sugar and 2 tablespoons juice, stirring with a whisk. Drizzle evenly over warm loaves. Cool completely on wire rack.
Calories: 145 (32% from fat), Fat:5.1g (sat 0.4g,mono 2.1g,poly 2.3g), Protein:2.8g, Carbohydrate: 22.5g, Fiber:0.7g, Cholesterol:0.0mg, Iron:1mg, Sodium:142mg, Calcium:21mg
Block 1:
5 Knee Repeater, 1 Basic (1-16)
2 regular straddles (17-24)
Alt. knee x 2 (25-32)
(note, this is the basic for the combo I'm going to teach when I sub for Pachi on friday)
Block 2:
V-Step x 2 (opt to hop the second) (1-8)
Alt tap out (9-16)
Up and lunge 3 (17-24)
From the top, 3 repeater knee and exit(25-32)
Zucchini-Pineapple Quick Bread
2 loaves, 14 servings per loaf (serving size: 1 slice)
3 cups sifted all-purpose flour (about 13 1/2 ounces) 1 teaspoon salt 1 teaspoon baking soda 1/2 teaspoon baking powder 1 1/2 teaspoons ground cinnamon 2 large eggs 2 cups sugar 2 cups grated zucchini (about 1 1/2 medium zucchini) 2/3 cup canola oil 1/2 cup egg substitute 2 teaspoons vanilla extract 2 (8-ounce) cans crushed pineapple in juice, drained Baking spray with flour
1. Preheat oven to 325°.
2. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, salt, and next 3 ingredients (through ground cinnamon) in a large bowl, stirring well with a whisk.
3. Beat eggs with a mixer at medium speed until foamy. Add sugar, zucchini, oil, egg substitute, and vanilla, beating until well blended. Add zucchini mixture to flour mixture, stirring just until moist. Fold in pineapple. Spoon batter into 2 (9 x 5–inch) loaf pans coated with baking spray. Bake at 325° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.
Calories: 167 (32% from fat), Fat:5.9g (sat 0.5g,mono 3.3g,poly 1.7g), Protein:2.4g, Carbohydrate: 26.5g, Fiber:0.7g, Cholesterol:15mg, Iron:0.9mg, Sodium:151mg, Calcium:16mg
Zucchini-Orange Bread
2 loaves, 12 slices each (serving size: 1 slice)
Bread: 3 cups all-purpose flour (about 13 1/2 ounces) 1 teaspoon salt 1 teaspoon baking powder 1/4 teaspoon baking soda 1 cup granulated sugar 1/2 cup egg substitute 1/3 cup canola oil 1 tablespoon grated orange rind 1 tablespoon fresh orange juice 2 cups shredded zucchini (about 1 large) 1/2 cup coarsely chopped walnuts Cooking spray
Glaze: 1/2 cup powdered sugar 2 tablespoons fresh orange juice
1. Preheat oven to 350°.
2. To prepare bread, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 3 ingredients (through baking soda) in a large bowl, stirring with a whisk; make a well in center of mixture. Combine granulated sugar and next 4 ingredients (through 1 tablespoon juice). Add sugar mixture to flour mixture, stirring just until moist. Fold in zucchini and walnuts. Divide batter between 2 (8 x 4–inch) loaf pans coated with cooking spray. Bake at 350° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans.
3. To prepare glaze, combine powdered sugar and 2 tablespoons juice, stirring with a whisk. Drizzle evenly over warm loaves. Cool completely on wire rack.
Calories: 145 (32% from fat), Fat:5.1g (sat 0.4g,mono 2.1g,poly 2.3g), Protein:2.8g, Carbohydrate: 22.5g, Fiber:0.7g, Cholesterol:0.0mg, Iron:1mg, Sodium:142mg, Calcium:21mg
Wednesday, July 8, 2009
What's for Dinner, July 8, 2009
Choreography for today:
Block 1
Revolving door (1-8)
Curtsy (9-12)
Basic over (13-16)
Walk the dog (17-24)
Knee straddle x 2 (25-32)
Block 2
Up and lunge 1x (1-6)
Up and lunge 1x (6-12)
Basic (13-16)
Side leg straddle x 2 (17-24)
3 repeater side leg, moving around the end of the board (25-32)
What's for Dinner?
Greek-Style Scampi
6 ounces uncooked angel hair pasta
1 teaspoon olive oil
1/2 cup chopped green bell pepper
2 teaspoons bottled minced garlic
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
1/8 teaspoon black pepper
1 pound peeled and deveined medium shrimp
1/8 teaspoon ground red pepper
6 tablespoons (about 1 1/2 ounces) crumbled feta cheese
1. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
2. Heat oil in a large nonstick skillet over medium-high heat. Add green bell pepper to pan; sauté 1 minute. Add garlic and tomatoes; cook 1 minute. Add black pepper and shrimp; cover and cook 3 minutes or until shrimp are done. Stir in red pepper; remove from heat. Place 1 cup pasta on each of 4 plates. Top each serving with 1 cup shrimp mixture and 1 1/2 tablespoons cheese.
Yield: 4 servings
CALORIES 379 (20% from fat); FAT 8.5g (sat 3g,mono 2.8g,poly 1.7g); IRON 4.1mg; CHOLESTEROL 185mg; CALCIUM 656mg; CARBOHYDRATE 43.3g; SODIUM 139mg; PROTEIN 31.7g; FIBER 2.6g
It feels great to donate!
Please support me as I attempt to walk 40 miles for breast cancer at the Avon Walk for Breast Cancer on October 24-25 in Charlotte, North Carolina. Your donations go to the Avon Foundation, which in addition to funding breast cancer research helps to provide treatment to women with breast cancer who don't have health insurance.
Visit my website www.avonwalk.org/goto/alison.galvan to donate online, or I can accept checks, cash, or credit cards in class.
Block 1
Revolving door (1-8)
Curtsy (9-12)
Basic over (13-16)
Walk the dog (17-24)
Knee straddle x 2 (25-32)
Block 2
Up and lunge 1x (1-6)
Up and lunge 1x (6-12)
Basic (13-16)
Side leg straddle x 2 (17-24)
3 repeater side leg, moving around the end of the board (25-32)
What's for Dinner?
Greek-Style Scampi
6 ounces uncooked angel hair pasta
1 teaspoon olive oil
1/2 cup chopped green bell pepper
2 teaspoons bottled minced garlic
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
1/8 teaspoon black pepper
1 pound peeled and deveined medium shrimp
1/8 teaspoon ground red pepper
6 tablespoons (about 1 1/2 ounces) crumbled feta cheese
1. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
2. Heat oil in a large nonstick skillet over medium-high heat. Add green bell pepper to pan; sauté 1 minute. Add garlic and tomatoes; cook 1 minute. Add black pepper and shrimp; cover and cook 3 minutes or until shrimp are done. Stir in red pepper; remove from heat. Place 1 cup pasta on each of 4 plates. Top each serving with 1 cup shrimp mixture and 1 1/2 tablespoons cheese.
Yield: 4 servings
CALORIES 379 (20% from fat); FAT 8.5g (sat 3g,mono 2.8g,poly 1.7g); IRON 4.1mg; CHOLESTEROL 185mg; CALCIUM 656mg; CARBOHYDRATE 43.3g; SODIUM 139mg; PROTEIN 31.7g; FIBER 2.6g
It feels great to donate!
Please support me as I attempt to walk 40 miles for breast cancer at the Avon Walk for Breast Cancer on October 24-25 in Charlotte, North Carolina. Your donations go to the Avon Foundation, which in addition to funding breast cancer research helps to provide treatment to women with breast cancer who don't have health insurance.
Visit my website www.avonwalk.org/goto/alison.galvan to donate online, or I can accept checks, cash, or credit cards in class.
Wednesday, July 1, 2009
What's for Dinner July 1, 2009
Step choreography for today:
Block 1
Kick straddle around the world (1-16)
Walk the dog (17-24)
L-Step (25-32)
Block 2
Chasse over, walk around the board (1-8)
Chasse over, walk around the board (9-16)
Curtsy x 2 (17-24)
3 repeater knee (25-32)
What's for Dinner?
Chicken Thighs with Olives and Tomato Sauce
6 servings (serving size: 2 chicken thighs and about 1/3 cup sauce)
Ingredients
12 chicken thighs (about 4 pounds), skinned
1 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 teaspoon olive oil
1 1/2 tablespoons minced garlic
1/4 cup dry white wine
3 tablespoons tomato paste
2 to 3 teaspoons crushed red pepper
1 (28-ounce) can diced tomatoes, drained
1/4 cup sliced pitted kalamata olives
2 tablespoons chopped fresh flat-leaf parsley
Preparation
1. Sprinkle chicken with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Heat oil in a large skillet over medium-high heat. Add chicken to pan; cook 2 minutes on each side or until browned. Place chicken in an electric slow cooker. Add garlic to pan, and sauté 30 seconds, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 30 seconds. Place wine mixture in cooker. Add tomato paste, crushed red pepper, and tomatoes to cooker. Cover and cook on HIGH 4 hours. Stir in remaining 1/2 teaspoon salt, remaining 1/8 teaspoon pepper, olives, and parsley
Nutritional Information
Calories:270, Fat:12.9g (sat 3.3g,mono 5.6g,poly 2.8g) Protein:29.1g, Carbohydrate:8.7g, Fiber:2.2g, Cholesterol:99mg, Iron:2.4mg, Sodium:658mg, Calcium:44mg
Block 1
Kick straddle around the world (1-16)
Walk the dog (17-24)
L-Step (25-32)
Block 2
Chasse over, walk around the board (1-8)
Chasse over, walk around the board (9-16)
Curtsy x 2 (17-24)
3 repeater knee (25-32)
What's for Dinner?
Chicken Thighs with Olives and Tomato Sauce
6 servings (serving size: 2 chicken thighs and about 1/3 cup sauce)
Ingredients
12 chicken thighs (about 4 pounds), skinned
1 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 teaspoon olive oil
1 1/2 tablespoons minced garlic
1/4 cup dry white wine
3 tablespoons tomato paste
2 to 3 teaspoons crushed red pepper
1 (28-ounce) can diced tomatoes, drained
1/4 cup sliced pitted kalamata olives
2 tablespoons chopped fresh flat-leaf parsley
Preparation
1. Sprinkle chicken with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Heat oil in a large skillet over medium-high heat. Add chicken to pan; cook 2 minutes on each side or until browned. Place chicken in an electric slow cooker. Add garlic to pan, and sauté 30 seconds, stirring constantly. Add wine, scraping pan to loosen browned bits; cook 30 seconds. Place wine mixture in cooker. Add tomato paste, crushed red pepper, and tomatoes to cooker. Cover and cook on HIGH 4 hours. Stir in remaining 1/2 teaspoon salt, remaining 1/8 teaspoon pepper, olives, and parsley
Nutritional Information
Calories:270, Fat:12.9g (sat 3.3g,mono 5.6g,poly 2.8g) Protein:29.1g, Carbohydrate:8.7g, Fiber:2.2g, Cholesterol:99mg, Iron:2.4mg, Sodium:658mg, Calcium:44mg
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