Great news! Stephanie is bringing over 5 more steps to Pontchartrain, so we shouldn't have to turn anyone away!
I am still going with the longer block format with more repitition. Here's what's up for today:
Repeater side leg (8)
Revolving door (8)
Alt. kickbacks x 4 (16)
Rocking horse into straddle x 2 (16)
2 repeater walk back x 2 (16)
L-Step x 2 (8)
3 quick squats rock back (8)
Jump shot x 2 (8)
I would like to thank Wanda Barron for our recipe of the day! Remember, if you have a family favorite bring it in!
Taco Skillet
1 pound extra lean ground beef
1 cup wheat penne pasta
1 packet taco seasoning
1 can corn
1 can black beans
3 cups water
4 oz. FF cream cheese
1/4 cup 2% shredded cheese (we like colby, monterey jack blend)
1 cup of salsa
Brown ground beef, drain. Add seasoning, water, pasta, beans, corn, salsa, cook till pasta is done add cheeses till melted.
5 Weight Watchers points for 1 cup.
For back recipes, go to my blog at alisongalvan.blogspot.com.
Wednesday, September 30, 2009
Wednesday, September 23, 2009
What's for Dinner September 23, 2009
Wow, another Wednesday! Here's what's on the menu for today:
One block, but it's a long one
V-STep x 4 (opt to hop the second and fourth) (1-16)
Rocking horse (opt to hop turn over then curtsy home) (17-24)
Charleston kick (25-32)
L-Step (33-36)
Over the top x 3 (37-48)
Knee home, alt knee (49-56)
Step up, jack on top, step down, jack on floor (57-64)
What's for Dinner?
Cincinnati Turkey Chili
Ladle bowlfuls of inspired Midwestern chili for your next casual dinner party or football gathering.
4 ounces uncooked spaghetti
Cooking spray
8 ounces lean ground turkey
1 1/2 cups prechopped onion, divided
1 cup chopped green bell pepper
1 tablespoon bottled minced garlic
1 tablespoon chili powder
2 tablespoons tomato paste
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1/2 cup fat-free, less-sodium chicken broth
1 (15-ounce) can kidney beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
2 1/2 tablespoons chopped semisweet chocolate
1/4 teaspoon salt
3/4 cup (3 ounces) shredded sharp cheddar cheese
1. Cook pasta according to package directions, omitting salt and fat. Drain; set aside.
2. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add turkey; cook 3 minutes, stirring to crumble. Add 1 cup onion, bell pepper, and garlic; sauté 3 minutes. Stir in chili powder and next 5 ingredients (through allspice); cook 1 minute. Add broth, beans, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes, stirring occasionally. Remove from heat; stir in chocolate and salt. Serve chili over spaghetti; top with remaining 1/2 cup onion and cheese.
Yield: 4 servings (serving size: about 1/2 cup spaghetti, 1 1/2 cups chili, 2 tablespoons onion, and 3 tablespoons cheese)
CALORIES 408 ; FAT 13.8g (sat 6.6g,mono 4.3g,poly 1.7g); CHOLESTEROL 67mg; CALCIUM 237mg; CARBOHYDRATE 47.4g; SODIUM 765mg; PROTEIN 24.5g; FIBER 7.9g; IRON 3.7mg
Cooking Light, SEPTEMBER 2009
One block, but it's a long one
V-STep x 4 (opt to hop the second and fourth) (1-16)
Rocking horse (opt to hop turn over then curtsy home) (17-24)
Charleston kick (25-32)
L-Step (33-36)
Over the top x 3 (37-48)
Knee home, alt knee (49-56)
Step up, jack on top, step down, jack on floor (57-64)
What's for Dinner?
Cincinnati Turkey Chili
Ladle bowlfuls of inspired Midwestern chili for your next casual dinner party or football gathering.
4 ounces uncooked spaghetti
Cooking spray
8 ounces lean ground turkey
1 1/2 cups prechopped onion, divided
1 cup chopped green bell pepper
1 tablespoon bottled minced garlic
1 tablespoon chili powder
2 tablespoons tomato paste
1 teaspoon ground cumin
1 teaspoon dried oregano
1/4 teaspoon ground cinnamon
1/8 teaspoon ground allspice
1/2 cup fat-free, less-sodium chicken broth
1 (15-ounce) can kidney beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
2 1/2 tablespoons chopped semisweet chocolate
1/4 teaspoon salt
3/4 cup (3 ounces) shredded sharp cheddar cheese
1. Cook pasta according to package directions, omitting salt and fat. Drain; set aside.
2. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add turkey; cook 3 minutes, stirring to crumble. Add 1 cup onion, bell pepper, and garlic; sauté 3 minutes. Stir in chili powder and next 5 ingredients (through allspice); cook 1 minute. Add broth, beans, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes, stirring occasionally. Remove from heat; stir in chocolate and salt. Serve chili over spaghetti; top with remaining 1/2 cup onion and cheese.
Yield: 4 servings (serving size: about 1/2 cup spaghetti, 1 1/2 cups chili, 2 tablespoons onion, and 3 tablespoons cheese)
CALORIES 408 ; FAT 13.8g (sat 6.6g,mono 4.3g,poly 1.7g); CHOLESTEROL 67mg; CALCIUM 237mg; CARBOHYDRATE 47.4g; SODIUM 765mg; PROTEIN 24.5g; FIBER 7.9g; IRON 3.7mg
Cooking Light, SEPTEMBER 2009
Wednesday, September 16, 2009
What's for Dinner September 16, 2009
I'm going to stick with 1 block again this week, because it seemed that everyone really enjoyed last week! It was a great workout.
Revolving door (1-8)
Straddle (8-12)
2 stomps (13 - 16)
Pivot on floor (17 - 20)
Alt. kicks x 3 (21 - 32)
Chicken Cordon Bleu
This lightened version of Chicken Cordon Bleu remains tres dé licieuse despite a modest amount of butter. Fix mashed potatoes and a side of green beans while the chicken bakes.
1/4 cup fat-free, less-sodium chicken broth
5 teaspoons butter, melted
1 large garlic clove, minced
1/2 cup dry breadcrumbs
1 tablespoon grated fresh Parmigiano-Reggiano cheese
1 teaspoon paprika
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
4 thin slices prosciutto (about 2 ounces)
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
Cooking spray
Preheat oven to 350°.
Place broth in a small microwave-safe bowl; microwave at high 15 seconds or until warm. Stir in butter and garlic. Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl; set aside.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound each to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with salt, oregano, and pepper. Top each breast half with 1 slice of prosciutto and 1 tablespoon mozzarella. Roll up each breast half jelly-roll fashion. Dip each roll in chicken broth mixture; dredge in breadcrumb mixture. Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray. Pour remaining broth mixture over chicken. Bake at 350° for 28 minutes or until juices run clear and tops are golden.
Yield: 4 servings (serving size: 1 rolled chicken breast half)
CALORIES 297 (30% from fat); FAT 9.9g (sat 4.4g,mono 3.6g,poly 1g); IRON 1.9mg; CHOLESTEROL 125mg; CALCIUM 94mg; CARBOHYDRATE 3.8g; SODIUM 619mg; PROTEIN 45.5g; FIBER 0.5g
Cooking Light, DECEMBER 2005
Revolving door (1-8)
Straddle (8-12)
2 stomps (13 - 16)
Pivot on floor (17 - 20)
Alt. kicks x 3 (21 - 32)
Chicken Cordon Bleu
This lightened version of Chicken Cordon Bleu remains tres dé licieuse despite a modest amount of butter. Fix mashed potatoes and a side of green beans while the chicken bakes.
1/4 cup fat-free, less-sodium chicken broth
5 teaspoons butter, melted
1 large garlic clove, minced
1/2 cup dry breadcrumbs
1 tablespoon grated fresh Parmigiano-Reggiano cheese
1 teaspoon paprika
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
4 thin slices prosciutto (about 2 ounces)
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
Cooking spray
Preheat oven to 350°.
Place broth in a small microwave-safe bowl; microwave at high 15 seconds or until warm. Stir in butter and garlic. Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl; set aside.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound each to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with salt, oregano, and pepper. Top each breast half with 1 slice of prosciutto and 1 tablespoon mozzarella. Roll up each breast half jelly-roll fashion. Dip each roll in chicken broth mixture; dredge in breadcrumb mixture. Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray. Pour remaining broth mixture over chicken. Bake at 350° for 28 minutes or until juices run clear and tops are golden.
Yield: 4 servings (serving size: 1 rolled chicken breast half)
CALORIES 297 (30% from fat); FAT 9.9g (sat 4.4g,mono 3.6g,poly 1g); IRON 1.9mg; CHOLESTEROL 125mg; CALCIUM 94mg; CARBOHYDRATE 3.8g; SODIUM 619mg; PROTEIN 45.5g; FIBER 0.5g
Cooking Light, DECEMBER 2005
Wednesday, September 9, 2009
What's for Dinner, September 9, 2009
Today, I think I'm just going to do one block. I'm going to stretch it out with lots of interval work and bring out the bands!
Side leg alternate 1/2 way around the world (1-8)
Up and lunge x 2, exit (9-16)
L-Step (17-24)
Boomerang (25-32)
Shrimp Calzones
1 (1 pound) loaf frozen bread dough
1 1/3 cups (8 ounces) chopped cooked shrimp
1 cup chopped romaine lettuce
1/2 cup (2 ounces) shredded Muenster cheese
1/3 cup chopped red onion
1 tablespoon Chablis or other dry white wine
2 teaspoons olive oil
1/8 teaspoon dried whole thyme
1/8 teaspoon pepper
3 cloves garlic, minced
Vegetable cooking spray
Thaw bread dough.
Combine shrimp and next 3 ingredients in a bowl; toss well. Combine wine and next 4 ingredients; stir well. Add to shrimp mixture; toss well.
Divide dough into 8 equal portions. Working with 1 portion at a time,roll each portion to a 1/8 inch thickness. Place on a large baking sheet coated with cooking spray, and pat each portion into a 6-0inch circle with floured fingertips. Spoon 1/3 cup shrimp mixture onto half of each circle; moisten edges of dough with water. Fold dough over filling; press edges together with a fork to seal. Lightly coat with cooking spray.
Bake at 375 degrees for 20 minutes or until golden. Remove from oven, and lightly coat again with cooking spray. Serve warm.
Yield: 8 servings
Calories: 224, Protein 12.9, Fat 5.8, carbs 29.6, cholesterol 63, sodium 389
Go to alisongalvan.blogspot.com for back recipes and choreography notes, or to leave comments.
Side leg alternate 1/2 way around the world (1-8)
Up and lunge x 2, exit (9-16)
L-Step (17-24)
Boomerang (25-32)
Shrimp Calzones
1 (1 pound) loaf frozen bread dough
1 1/3 cups (8 ounces) chopped cooked shrimp
1 cup chopped romaine lettuce
1/2 cup (2 ounces) shredded Muenster cheese
1/3 cup chopped red onion
1 tablespoon Chablis or other dry white wine
2 teaspoons olive oil
1/8 teaspoon dried whole thyme
1/8 teaspoon pepper
3 cloves garlic, minced
Vegetable cooking spray
Thaw bread dough.
Combine shrimp and next 3 ingredients in a bowl; toss well. Combine wine and next 4 ingredients; stir well. Add to shrimp mixture; toss well.
Divide dough into 8 equal portions. Working with 1 portion at a time,roll each portion to a 1/8 inch thickness. Place on a large baking sheet coated with cooking spray, and pat each portion into a 6-0inch circle with floured fingertips. Spoon 1/3 cup shrimp mixture onto half of each circle; moisten edges of dough with water. Fold dough over filling; press edges together with a fork to seal. Lightly coat with cooking spray.
Bake at 375 degrees for 20 minutes or until golden. Remove from oven, and lightly coat again with cooking spray. Serve warm.
Yield: 8 servings
Calories: 224, Protein 12.9, Fat 5.8, carbs 29.6, cholesterol 63, sodium 389
Go to alisongalvan.blogspot.com for back recipes and choreography notes, or to leave comments.
Wednesday, September 2, 2009
What's For Dinner September 2, 2009
Choreography for class today: (Will I be able to remember it?)
Both blocks change lead legs.
Block 1
L-step (1-4)
Front kicks off end (5-8)
Alt side leg on end, facing length of board (8-16)
Split basic from end, straddle down (17-24)
2 repeater knee, walk back (25-32)
Block 2
Turn step x 2 (1-8)
Turn straddle x 2 (8-16)
Double stomp x 2 (17-26)
2 repeater knee
And what's for dinner? Dessert!
Blueberry Chiffon Cheesecake
1 cup graham cracker crumbs
3 tablespoons low cal margarine, melted
3 eggs, separated
1 cup skim milk
2 envelopes gelatin
Equal or Splenda to taste
1/8 teaspoon salt
1 8 ounce container light cream cheese
1 16 ounce carton fat free ricotta cheese
1 8 ounce carton fat free yogurt
2 tablespoons grated lemon rind
2 tablespoons lemon juice
1 teaspoon vanilla
1/4 teaspoon cream of tartar
1 tablespoon cornstarch
1 tablespoon lemon juice
1/4 cup sugar
1/2 cup water
2 cups blueberries
Combine cracker crumbs with margarine. Spray a 9 inch springform pan with Pam. Press crumbs into bottom. Bake at 350 for 5 minutes. Cool.
Combine egg yolks, milk, gelatin, and salt in small saucepan. Cook over medium heat, stirring constantly, until gelatin dissolves and mixture thickens. Remove from heat and add Equal or Splenda and let cool.
Combine cream cheese, ricotta, yogurt, lemon rind and juice and vanilla in a large bowl - beat at medium speed until smooth. Stir in gelatin mixture. Beat egg whites and cream of tartar until stiff peaks form. Fold into cheese mixture. Pour into crust. Cover and refrigerate 8 hours.
Combine cornstarch, juice, 1/4 cup sugar, water and 1/2 cup blueberries in small saucepan. Cook over medium heat until it boils. Cook one minute longer. Stir in remaining blueberries when cooled. Remove sides of springform and spread blueberries on top.
Serves 8: 1/2 bread, 1/2 fat/ 1 protein, 1/2 fruit, 1/4 milk
Check out my blog for back recipes and choreography at alisongalvan.blogspot.com
Want to dontate online to my Avonwalk for Breast Cancer? Go to www.avonwalk.org/goto/alison.galvan
Both blocks change lead legs.
Block 1
L-step (1-4)
Front kicks off end (5-8)
Alt side leg on end, facing length of board (8-16)
Split basic from end, straddle down (17-24)
2 repeater knee, walk back (25-32)
Block 2
Turn step x 2 (1-8)
Turn straddle x 2 (8-16)
Double stomp x 2 (17-26)
2 repeater knee
And what's for dinner? Dessert!
Blueberry Chiffon Cheesecake
1 cup graham cracker crumbs
3 tablespoons low cal margarine, melted
3 eggs, separated
1 cup skim milk
2 envelopes gelatin
Equal or Splenda to taste
1/8 teaspoon salt
1 8 ounce container light cream cheese
1 16 ounce carton fat free ricotta cheese
1 8 ounce carton fat free yogurt
2 tablespoons grated lemon rind
2 tablespoons lemon juice
1 teaspoon vanilla
1/4 teaspoon cream of tartar
1 tablespoon cornstarch
1 tablespoon lemon juice
1/4 cup sugar
1/2 cup water
2 cups blueberries
Combine cracker crumbs with margarine. Spray a 9 inch springform pan with Pam. Press crumbs into bottom. Bake at 350 for 5 minutes. Cool.
Combine egg yolks, milk, gelatin, and salt in small saucepan. Cook over medium heat, stirring constantly, until gelatin dissolves and mixture thickens. Remove from heat and add Equal or Splenda and let cool.
Combine cream cheese, ricotta, yogurt, lemon rind and juice and vanilla in a large bowl - beat at medium speed until smooth. Stir in gelatin mixture. Beat egg whites and cream of tartar until stiff peaks form. Fold into cheese mixture. Pour into crust. Cover and refrigerate 8 hours.
Combine cornstarch, juice, 1/4 cup sugar, water and 1/2 cup blueberries in small saucepan. Cook over medium heat until it boils. Cook one minute longer. Stir in remaining blueberries when cooled. Remove sides of springform and spread blueberries on top.
Serves 8: 1/2 bread, 1/2 fat/ 1 protein, 1/2 fruit, 1/4 milk
Check out my blog for back recipes and choreography at alisongalvan.blogspot.com
Want to dontate online to my Avonwalk for Breast Cancer? Go to www.avonwalk.org/goto/alison.galvan
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