Choreography for today:
Double Stomp, single stomp (8)
L-Step (8)
Straddle, Curtsy x 2 (16)
4 quick squats ending on top of board (8)
3 repeater knee exit (8)
Mambo off end (4)
Across the top x 2 (8)
Knee home (4)
What's for Dinner?
Mediterranean Roast Turkey
Yield
8 servings (serving size: about 4 ounces turkey and about 1/3 cup onion mixture)
Ingredients
2 cups chopped onion (about 1 large)
1/2 cup pitted kalamata olives
1/2 cup julienne-cut drained oil-packed sun-dried tomato halves
2 tablespoons fresh lemon juice
1 1/2 teaspoons bottled minced garlic
1 teaspoon Greek seasoning mix (such as McCormick's)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (4-pound) boneless turkey breast, trimmed
1/2 cup fat-free, less-sodium chicken broth, divided
3 tablespoons all-purpose flour
Preparation
Combine first 9 ingredients in an electric slow cooker. Add 1/4 cup chicken broth. Cover and cook on low for 7 hours.
Combine remaining 1/4 cup broth and flour in a small bowl; stir with a whisk until smooth. Add broth mixture to slow cooker. Cover and cook on low for 30 minutes. Cut turkey into slices.
Nutritional Information
Calories: 368 (26% from fat)Fat: 10.7g (sat 2.2g,mono 5.6g,poly 2g) Protein: 55.3gCarbohydrate: 9.8gFiber: 1.2gCholesterol: 159mgIron: 3.2mgSodium: 527mgCalcium: 44mg
Wednesday, October 28, 2009
Wednesday, October 21, 2009
What's For Dinner? October 21, 2009
Choreography for today:
2-repeater knee, walk around the board (8)
Walk the dog (8)
Knee straddle knee exit (8)
Alt side leg x 2 (8)
V-step, mambo cha-cha (8)
Basic up and jack on top (4)
Basic down and jack on top (4)
V-step, mambo cha-cha (8)
Basic up and jack on top (4)
Basic down and jack on top (4)
Weight Watchers Muffuletta
1 (16 oz.) package frozen broccoli, cauliflower, and carrots, thawed and chopped
3 tablespoons white wine vinegar
1/2 cup chopped roasted red bell peppers
3 tablespoons light vinaigrette
3 tablespoons chopped parsley
3 garlic cloves, chopped
2 tablespoons chopped pitted green olives
2 tablespoons chopped black olives
1/2 teaspoon black pepper
1 (18 ounce) loaf Italian bread (round if you can find it)
1 (5.5 ounce) package turkey salami
4 (3/4 ounce) slices light Havarti cheese
4 (3/4 ounce) slices part skim mozzarella cheese
1. Combine chopped broccoli mixture and vinegar; toss well. Set aside.
2. Combine bell peppers and next 6 ingredients in a large bowl; toss well.
3. Hollow out top and bottom of loaf, leaving a 1-inch thick shell.
4. Add bell pepper mixture to broccoli mixture. Spoon 1/2 of veggie mix in bottom of loaf. Arrange salami and cheeses on top, and top with remaining veggies and top half of loaf. Press down firmly with hands. Wrap with plastic wrap and refrigerateuntil ready to serve. Cut sandwich into 4 pieces.
Per 1/4 sandwich: 330 calories, 12 grams fat, 27 grams protein
2-repeater knee, walk around the board (8)
Walk the dog (8)
Knee straddle knee exit (8)
Alt side leg x 2 (8)
V-step, mambo cha-cha (8)
Basic up and jack on top (4)
Basic down and jack on top (4)
V-step, mambo cha-cha (8)
Basic up and jack on top (4)
Basic down and jack on top (4)
Weight Watchers Muffuletta
1 (16 oz.) package frozen broccoli, cauliflower, and carrots, thawed and chopped
3 tablespoons white wine vinegar
1/2 cup chopped roasted red bell peppers
3 tablespoons light vinaigrette
3 tablespoons chopped parsley
3 garlic cloves, chopped
2 tablespoons chopped pitted green olives
2 tablespoons chopped black olives
1/2 teaspoon black pepper
1 (18 ounce) loaf Italian bread (round if you can find it)
1 (5.5 ounce) package turkey salami
4 (3/4 ounce) slices light Havarti cheese
4 (3/4 ounce) slices part skim mozzarella cheese
1. Combine chopped broccoli mixture and vinegar; toss well. Set aside.
2. Combine bell peppers and next 6 ingredients in a large bowl; toss well.
3. Hollow out top and bottom of loaf, leaving a 1-inch thick shell.
4. Add bell pepper mixture to broccoli mixture. Spoon 1/2 of veggie mix in bottom of loaf. Arrange salami and cheeses on top, and top with remaining veggies and top half of loaf. Press down firmly with hands. Wrap with plastic wrap and refrigerateuntil ready to serve. Cut sandwich into 4 pieces.
Per 1/4 sandwich: 330 calories, 12 grams fat, 27 grams protein
Tuesday, October 13, 2009
What's For Dinner, October 14, 2009
I sliced off the tip of my finger while using my new mandoline slicer for the first time, so I will be teaching class with a giant bandage on my hand! Cooking is dangerous, so be careful out there!
Choreography for today:
2 Basic steps (opt to run up) (8)
Split Basic (8)
Split Basics around the world (16)
Alt kick with soccer kick option (8)
3 repeater jump shot (8)
*2 repeater (on step) step knee step knee (on floor) (8)
*2 repeater (on step) step knee step knee (on floor) (8)
*option to change the step knees to front karate kicks
What's for Dinner?
Roasted Banana Bars with Browned Butter–Pecan Frosting
Bars:
2 cups sliced ripe banana (about 3 medium)
1/3 cup packed dark brown sugar
1 tablespoon butter, chilled and cut into small pieces
9 ounces cake flour (about 2 1/4 cups)
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 cup nonfat buttermilk
1 teaspoon vanilla extract
1/2 cup butter, softened
1 1/4 cups granulated sugar
2 large eggs
Baking spray with flour
Frosting:
1/4 cup butter
2 cups powdered sugar
1/3 cup (3 ounces) 1/3-less-fat cream cheese, softened
1 teaspoon vanilla extract
1/4 cup chopped pecans, toasted
1. Preheat oven to 400°.
2. To prepare bars, combine banana, brown sugar, and 1 tablespoon butter in an 8-inch square baking dish. Bake at 400° for 35 minutes, stirring after 17 minutes. Cool slightly.
3. Reduce the oven temperature to 375°.
4. Weigh or lightly spoon cake flour into dry measuring cups; level with a knife. Combine 9 ounces (about 2 1/4 cups) flour, soda, and baking powder in a medium bowl. Combine banana mixture, buttermilk, and 1 teaspoon vanilla in another medium bowl. Place 1/2 cup butter and granulated sugar in a large bowl; beat with a mixer at medium speed until well blended. Add eggs to granulated sugar mixture; mix well. Add flour mixture to sugar mixture alternating with banana mixture, beginning and ending with flour mixture.
5. Pour batter into a 13 x 9–inch baking pan coated with baking spray. Bake at 375° for 20 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on a wire rack.
6. To prepare frosting, melt 1/4 cup butter in a small saucepan over medium heat; cook 4 minutes or until lightly browned. Cool slightly. Combine browned butter, powdered sugar, cream cheese, and 1 teaspoon vanilla in a medium bowl; beat with a mixer until smooth. Spread frosting over cooled bars. Sprinkle with pecans.
Yield: 2 dozen (serving size: 1 bar)
CALORIES 221 (0.0% from fat); FAT 8.4g (sat 4.7g,mono 2.3g,poly 0.6g); IRON 1mg; CHOLESTEROL 39mg; CALCIUM 23mg; CARBOHYDRATE 35.1g; SODIUM 117mg; PROTEIN 2.3g; FIBER 0.6g
Cooking Light, JANUARY 2009
Choreography for today:
2 Basic steps (opt to run up) (8)
Split Basic (8)
Split Basics around the world (16)
Alt kick with soccer kick option (8)
3 repeater jump shot (8)
*2 repeater (on step) step knee step knee (on floor) (8)
*2 repeater (on step) step knee step knee (on floor) (8)
*option to change the step knees to front karate kicks
What's for Dinner?
Roasted Banana Bars with Browned Butter–Pecan Frosting
Bars:
2 cups sliced ripe banana (about 3 medium)
1/3 cup packed dark brown sugar
1 tablespoon butter, chilled and cut into small pieces
9 ounces cake flour (about 2 1/4 cups)
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 cup nonfat buttermilk
1 teaspoon vanilla extract
1/2 cup butter, softened
1 1/4 cups granulated sugar
2 large eggs
Baking spray with flour
Frosting:
1/4 cup butter
2 cups powdered sugar
1/3 cup (3 ounces) 1/3-less-fat cream cheese, softened
1 teaspoon vanilla extract
1/4 cup chopped pecans, toasted
1. Preheat oven to 400°.
2. To prepare bars, combine banana, brown sugar, and 1 tablespoon butter in an 8-inch square baking dish. Bake at 400° for 35 minutes, stirring after 17 minutes. Cool slightly.
3. Reduce the oven temperature to 375°.
4. Weigh or lightly spoon cake flour into dry measuring cups; level with a knife. Combine 9 ounces (about 2 1/4 cups) flour, soda, and baking powder in a medium bowl. Combine banana mixture, buttermilk, and 1 teaspoon vanilla in another medium bowl. Place 1/2 cup butter and granulated sugar in a large bowl; beat with a mixer at medium speed until well blended. Add eggs to granulated sugar mixture; mix well. Add flour mixture to sugar mixture alternating with banana mixture, beginning and ending with flour mixture.
5. Pour batter into a 13 x 9–inch baking pan coated with baking spray. Bake at 375° for 20 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on a wire rack.
6. To prepare frosting, melt 1/4 cup butter in a small saucepan over medium heat; cook 4 minutes or until lightly browned. Cool slightly. Combine browned butter, powdered sugar, cream cheese, and 1 teaspoon vanilla in a medium bowl; beat with a mixer until smooth. Spread frosting over cooled bars. Sprinkle with pecans.
Yield: 2 dozen (serving size: 1 bar)
CALORIES 221 (0.0% from fat); FAT 8.4g (sat 4.7g,mono 2.3g,poly 0.6g); IRON 1mg; CHOLESTEROL 39mg; CALCIUM 23mg; CARBOHYDRATE 35.1g; SODIUM 117mg; PROTEIN 2.3g; FIBER 0.6g
Cooking Light, JANUARY 2009
Wednesday, October 7, 2009
What's for Dinner, 10/7/2009
Here is our big block of the day:
1/2 L-Step (4)
Across the top x 2 (8)
Knee back home (4)
Curtsy (4), Mambo Cha Cha (4)
Curtsy (4), Mambo Cha Cha (4)
Alt. kick (8)
Over the top x 2 OR Chasse over x 2 (8)
Knee Straddle x 2 (8)
Shuffle turn x 2 (8)
What's for Dinner?
Broccoli and Cheese Soup
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light)
Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.
Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 203 (28% from fat); FAT 6.3g (sat 4g,mono 1.8g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 24mg; CALCIUM 385mg; CARBOHYDRATE 21.7g; SODIUM 897mg; PROTEIN 15.6g; FIBER 2.9g
Cooking Light, JANUARY 2002
1/2 L-Step (4)
Across the top x 2 (8)
Knee back home (4)
Curtsy (4), Mambo Cha Cha (4)
Curtsy (4), Mambo Cha Cha (4)
Alt. kick (8)
Over the top x 2 OR Chasse over x 2 (8)
Knee Straddle x 2 (8)
Shuffle turn x 2 (8)
What's for Dinner?
Broccoli and Cheese Soup
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light)
Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.
Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.
Yield: 6 servings (serving size: 1 1/3 cups)
CALORIES 203 (28% from fat); FAT 6.3g (sat 4g,mono 1.8g,poly 0.4g); IRON 1.2mg; CHOLESTEROL 24mg; CALCIUM 385mg; CARBOHYDRATE 21.7g; SODIUM 897mg; PROTEIN 15.6g; FIBER 2.9g
Cooking Light, JANUARY 2002
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