On the step:
Block 1
Half hop turn (1-4)
Curtsy back home (5-8)
V-step x 2 (9-16)
Tap Out x 2 (17-24)
3 quick squats and rock back (25-32)
Block 2 (doesn't change lead legs)
Walk the dog (1-8)
Boomerang x 2 (9-16)
L-Step x 2 (16-32)
Summer Stew
Serves 4
1 17 ounce package refrigerated cooked beef roast au jus
1 8 ounce package peeled fresh baby carrots, sliced
3 1/2 cups water
1/2 package refrigerated rosemary and roasted garlic seasoned diced potatoes (about 2 cups)
1 14.5 ounce can diced fire-roasted tomatoes with garlic
1 teaspoon oregano
Salt and pepper
Pour juices from beef roast into large saucepan, set meat aside. Add carrots and 1 cup water to saucepan, bring to boil. Reduce heat ans simmer, covered, 3 minutes. Add remaining water, potatoes, tomatoes, and oregano. Return to boiling, cover and simmer 3 minutes until vegetables are tender. Break beef into bite-size pieces and add to stew, heat through. Season with salt and pepper.
Per serving: 253 cal, 9 grams fat, 64 mg cholesterol, 20 grams carbs, 3 grams fiber, 25 grams protein.
Wednesday, August 26, 2009
Saturday, August 22, 2009
What's For Dinner, August 12, 2009
Sorry about posting this so late, but it's been a crazy week. I had to miss class last week to attend a funeral out of town.
Block 1:
L-Step (1-4)
Across the top, no taps (5-8)
Knee Straddle x 2 (9-16)
3 repeater exit (17-24)
Revolving door (25-32)
Block 2:
Up and lunge x 6 (1-16)
Side leg straddle, side leg exit (17-24)
Curtsy Curtsy (25-32)
Sautéed Sole with Browned Butter and Capers
Yield
4 servings (serving size: 1 fillet and about 1 tablespoon sauce)
Ingredients
4 (6-ounce) sole fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper, divided
Cooking spray
3 tablespoons butter
2 tablespoons minced shallots
1 tablespoon drained capers
2 teaspoons fresh lemon juice
Preparation
1. Sprinkle fish evenly with salt and 1/8 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 fillets to pan; sauté 1 1/2 minutes or until browned. Carefully turn fillets; sauté 1 1/2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fillets on a plate; keep warm. Repeat procedure with cooking spray and remaining fillets.
2. Melt butter in pan; cook 2 minutes or just until lightly browned. Add shallots to butter; sauté 45 seconds, stirring frequently. Remove from heat; stir in remaining 1/8 teaspoon pepper, capers, and fresh lemon juice. Serve with fish.
Nutritional Information
Calories:279 Fat:11.2g (sat 6g,mono 2.7g,poly 1.4g) Protein:41.4g Carbohydrate:1.3g Fiber:0.2g Cholesterol:138mg Iron:0.7mg Sodium:451mg Calcium:37mg
Block 1:
L-Step (1-4)
Across the top, no taps (5-8)
Knee Straddle x 2 (9-16)
3 repeater exit (17-24)
Revolving door (25-32)
Block 2:
Up and lunge x 6 (1-16)
Side leg straddle, side leg exit (17-24)
Curtsy Curtsy (25-32)
Sautéed Sole with Browned Butter and Capers
Yield
4 servings (serving size: 1 fillet and about 1 tablespoon sauce)
Ingredients
4 (6-ounce) sole fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper, divided
Cooking spray
3 tablespoons butter
2 tablespoons minced shallots
1 tablespoon drained capers
2 teaspoons fresh lemon juice
Preparation
1. Sprinkle fish evenly with salt and 1/8 teaspoon pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 fillets to pan; sauté 1 1/2 minutes or until browned. Carefully turn fillets; sauté 1 1/2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fillets on a plate; keep warm. Repeat procedure with cooking spray and remaining fillets.
2. Melt butter in pan; cook 2 minutes or just until lightly browned. Add shallots to butter; sauté 45 seconds, stirring frequently. Remove from heat; stir in remaining 1/8 teaspoon pepper, capers, and fresh lemon juice. Serve with fish.
Nutritional Information
Calories:279 Fat:11.2g (sat 6g,mono 2.7g,poly 1.4g) Protein:41.4g Carbohydrate:1.3g Fiber:0.2g Cholesterol:138mg Iron:0.7mg Sodium:451mg Calcium:37mg
Wednesday, August 5, 2009
What's for Dinner, August 5, 2009
Choreography for today's class comes from www.Turnstep.com. I haven't gone there in a while, and I found this right on the front page. Also, in abs class I'm using some new stuff from a new DVD I just got on Abs and Push ups.
Combo 1
•2 Shuffle turns (8)
•Hamstring curls around the world * (16)
•Over the top and back (8)
(Repeat left lead)
Combo 2
•1 Turnstep (4)
•Over the top (4)
•1 Turnstep (4)
•Over the top (4)
•L-step (8)
•Up-jack-down jack (8)
(Repeat left lead)
What's For Dinner
Fettuccine with Spinach and Feta
Ingredients
8 cups Spinach leaves, loosely packed
1 green onion, thinly sliced
2/3 cup feta cheese, crumbled
1 tablespoon olive oil
1 tablespoon lemon juice
1/2 teaspoon dried dill weed
Pepper to taste
4 ounces fettuccine
Pick over and stem the spinach, discarding any withered or yellowed leaves. Wash the spinach well, drain and set aside
Mix sliced green onion, feta, oil, and lemon, dill, and pepper in a small bowl. Set aside.
Cook the fettuccine according to the package directions. For the last 30 seconds of cooking, stir the spinach into the water with the fettuccine and push it under the water to wilt it. Drain.
Add the fettuccine and spinach to the bowl and toss with the cheese mixture.
Makes 2 servings, per serving: 449 calories, 20.1 grams fat, 9.6 grams saturated fat, 18.7 grams protein, 49.8 grams carbohydrates, 3.1 grams fiber.
Want to donate to my Avon Walk for Breast Cancer? Go to www.avonwalk.org/goto/alison.galvan
Combo 1
•2 Shuffle turns (8)
•Hamstring curls around the world * (16)
•Over the top and back (8)
(Repeat left lead)
Combo 2
•1 Turnstep (4)
•Over the top (4)
•1 Turnstep (4)
•Over the top (4)
•L-step (8)
•Up-jack-down jack (8)
(Repeat left lead)
What's For Dinner
Fettuccine with Spinach and Feta
Ingredients
8 cups Spinach leaves, loosely packed
1 green onion, thinly sliced
2/3 cup feta cheese, crumbled
1 tablespoon olive oil
1 tablespoon lemon juice
1/2 teaspoon dried dill weed
Pepper to taste
4 ounces fettuccine
Pick over and stem the spinach, discarding any withered or yellowed leaves. Wash the spinach well, drain and set aside
Mix sliced green onion, feta, oil, and lemon, dill, and pepper in a small bowl. Set aside.
Cook the fettuccine according to the package directions. For the last 30 seconds of cooking, stir the spinach into the water with the fettuccine and push it under the water to wilt it. Drain.
Add the fettuccine and spinach to the bowl and toss with the cheese mixture.
Makes 2 servings, per serving: 449 calories, 20.1 grams fat, 9.6 grams saturated fat, 18.7 grams protein, 49.8 grams carbohydrates, 3.1 grams fiber.
Want to donate to my Avon Walk for Breast Cancer? Go to www.avonwalk.org/goto/alison.galvan
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