Here's our choreography for today:
Block 1
Revolving door (1-8)
Straddle (8-12)
2 stomps (13 - 16)
Pivot on floor (17 - 20)
Alt. kicks x 3 (21 - 32)
Block 2
Lunges x 6, exit to front (1 - 16)
Straddle (17 - 20)
Cut the corner (21 - 24)
L-Step (25 - 32)
Sweet Potato Casserole
Yield: 12 servings (serving size: about 2/3 cup)
Ingredients
Potatoes:
2 pounds sweet potatoes, peeled and chopped
3/4 cup granulated sugar
1/4 cup evaporated low-fat milk
3 tablespoons butter, melted
1/2 teaspoon salt
1 teaspoon vanilla extract
2 large eggs
Cooking spray
Topping:
1.5 ounces all-purpose flour (about 1/3 cup)
2/3 cup packed brown sugar
1/8 teaspoon salt
2 tablespoons melted butter
1/2 cup chopped pecans
Preparation
1. Preheat oven to 350°.
2. To prepare potatoes, place potatoes in a Dutch oven; cover with water. Bring to a boil. Reduce heat, and simmer 20 minutes or until tender; drain. Cool 5 minutes.
3. Place potatoes in a large bowl; add granulated sugar, evaporated milk, 3 tablespoons melted butter, 1/2 teaspoon salt, and vanilla. Beat with a mixer at medium speed until smooth. Add eggs; beat well. Pour potato mixture into a 13 x 9–inch baking pan coated with cooking spray.
4. To prepare topping, weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, brown sugar, and 1/8 teaspoon salt; stir with a whisk. Stir in 2 tablespoons melted butter. Sprinkle flour mixture evenly over potato mixture; arrange pecans evenly over top. Bake at 350° for 25 minutes or just until golden.
5. Preheat broiler (remove casserole from oven).
6. Broil casserole 45 seconds or until topping is bubbly. Let stand 10 minutes before serving.
Nutritional Information
Calories: 258 (32% from fat)Fat: 9.2g (sat 3.6g,mono 3.6g,poly 1.5g) Protein: 3.3gCarbohydrate: 42gFiber: 2.5gCholesterol: 43mgIron: 1.2mgSodium: 199mgCalcium: 54mg
Wednesday, November 25, 2009
Wednesday, November 18, 2009
What's for Dinner? November 18, 2009
I'm going to do something I don't usually do, that is, to do a block I did week before last. This block had a few challenging spots (stomp and pivot, up and double lunge). Last week I saw a few people practicing before class, so I though it would be nice to give this class another do over!
Walk the Dog (8)
Stomp and pivot (4)
Shuffle straddle x 3 (12)
Jump shot x 2 (8)
Curtsy x 2 (8)
2 repeater box step (8)
Up and double lunge (8)
Side leg x 2 (8)
Ricotta Cheese Ravioli with Butternut Squash Sauce
2 teaspoons olive oil
1 small onion, chopped
1 clove garlic, chopped
2 cups fresh or thawed frozen butternut squash chunks
1 (14 1/2 ) can chicken broth
1 1/2 teaspoons chopped fresh sage
1/2 teaspoon ground pepper
1/4 teaspoon salt
1/8 teaspoon + pinch nutmeg
5 tablespoons grated Parmesan Cheese
1 egg white
1 (12 ounce) package wonton wrappers (24 wrappers)
Sage leaves
1. Heat the oil in a large nonstick skillet set over medium heat. Add the onion and garlic, cook until fragrant, about 1 minute. Add the squash, broth, chopped sage, 1/4 teaspoon of the pepper, salt and 1/8 teaspoon nutmeg; cook, stirring until the squash is very tender and the liquid is evaporated, about 15 minutes. Remove the skillet from the heat; let cool 15 minutes.
2. Meanwhile, to make the ravioli, combine the ricotta, 3 tablespoons of the Parmesan, the egg white, and the remaining 1/4 teaspoon of pepper in a small bowl. Lightly dust a work surface with flour. Place 12 wonton wrappers on the surface and put 1 1/2 teaspoons of the cheese mixture in the center of each wrapper. With a pastry brush that has been dipped in water, dampen the edges of the wrappers, then place another wrapper on top, pressing out the air as you pinch the edges together to seal. Cover lightly with a damp towel, set aside.
3. Puree the squash mixture in a food processor. If too thick add water, 1 tablespoon at a time, until the mixture has a saucelike consistency. Pour into a medium saucepan and set over medium heat. Bring to a gentle simmer, stirring frequently; keep warm.
4. Meanwhile, bring a large pot of water to a boil. Reduce the heat to a gentle boil, slip half of the ravioli into the water and cook until they float, about 4 minutes. With a slotted spoon, transfer the ravioli to a colander. Drain well, then transfer to a bowl and keep warm. Cook and drain the remaining ravioli. Spoon the sauce evenly into each of 4 shallow bowls and top with the ravioli. Sprinkle with remaining 2 tablespoons of Parmesan and a pinch of nutmeg. Garnish with sage leaves.
Per serving: (6 ravioli and 1/4 cup sauce) 289 calories, 8 grams fat, 3 grams sat. fat, 42 grams carbs, 4 grams fiber, 14 grams protein.
Walk the Dog (8)
Stomp and pivot (4)
Shuffle straddle x 3 (12)
Jump shot x 2 (8)
Curtsy x 2 (8)
2 repeater box step (8)
Up and double lunge (8)
Side leg x 2 (8)
Ricotta Cheese Ravioli with Butternut Squash Sauce
2 teaspoons olive oil
1 small onion, chopped
1 clove garlic, chopped
2 cups fresh or thawed frozen butternut squash chunks
1 (14 1/2 ) can chicken broth
1 1/2 teaspoons chopped fresh sage
1/2 teaspoon ground pepper
1/4 teaspoon salt
1/8 teaspoon + pinch nutmeg
5 tablespoons grated Parmesan Cheese
1 egg white
1 (12 ounce) package wonton wrappers (24 wrappers)
Sage leaves
1. Heat the oil in a large nonstick skillet set over medium heat. Add the onion and garlic, cook until fragrant, about 1 minute. Add the squash, broth, chopped sage, 1/4 teaspoon of the pepper, salt and 1/8 teaspoon nutmeg; cook, stirring until the squash is very tender and the liquid is evaporated, about 15 minutes. Remove the skillet from the heat; let cool 15 minutes.
2. Meanwhile, to make the ravioli, combine the ricotta, 3 tablespoons of the Parmesan, the egg white, and the remaining 1/4 teaspoon of pepper in a small bowl. Lightly dust a work surface with flour. Place 12 wonton wrappers on the surface and put 1 1/2 teaspoons of the cheese mixture in the center of each wrapper. With a pastry brush that has been dipped in water, dampen the edges of the wrappers, then place another wrapper on top, pressing out the air as you pinch the edges together to seal. Cover lightly with a damp towel, set aside.
3. Puree the squash mixture in a food processor. If too thick add water, 1 tablespoon at a time, until the mixture has a saucelike consistency. Pour into a medium saucepan and set over medium heat. Bring to a gentle simmer, stirring frequently; keep warm.
4. Meanwhile, bring a large pot of water to a boil. Reduce the heat to a gentle boil, slip half of the ravioli into the water and cook until they float, about 4 minutes. With a slotted spoon, transfer the ravioli to a colander. Drain well, then transfer to a bowl and keep warm. Cook and drain the remaining ravioli. Spoon the sauce evenly into each of 4 shallow bowls and top with the ravioli. Sprinkle with remaining 2 tablespoons of Parmesan and a pinch of nutmeg. Garnish with sage leaves.
Per serving: (6 ravioli and 1/4 cup sauce) 289 calories, 8 grams fat, 3 grams sat. fat, 42 grams carbs, 4 grams fiber, 14 grams protein.
Wednesday, November 11, 2009
What's For Dinner? November 11, 2009
Another Wednesday! Here's my choreography for today:
1/2 revolve, 1 kick (8)
1/2 revolve, 1 kick (8)
L-Step (4)
Across the top and back, no tap (8)
Knee home (4)
Side leg around the world (16)
Tap out x 2 opt to hop (8)
1 knee, mambo cha cha (8)
Jumbo Crab Cakes
Ingredients:
Two 6-oz. cans lump crabmeat, drained (about 1 cup drained crabmeat)
2 1/2 slices light white bread (40 - 45 calories each with around 2g fiber per slice), lightly toasted
One wedge The Laughing Cow Light Original Swiss cheese, room temperature
3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. finely diced onion
2 tbsp. finely diced celery
1 tbsp. fat-free mayonnaise
1/2 tbsp. Best Foods/Hellmann's Dijonnaise
1/2 tbsp. finely chopped fresh curly parsley
1 tsp. minced garlic
1/2 tsp. lemon juice
1/2 tsp. whipped light butter or light buttery spread (like Brummel & Brown), melted
1/4 tsp. Worcestershire sauce
dash hot pepper sauce (like Tabasco)
dash salt, or more to taste
dash black pepper, or more to taste
Butter-flavored nonstick spray
Optional: additional Dijonnaise (for dipping), lemon wedges
Directions:
Preheat oven to 450 degrees.
Tear lightly toasted bread into pieces and place in a food processor or blender. Pulse until reduced to breadcrumbs, and then transfer to a medium bowl.
Add crabmeat, parsley, garlic, salt, and black pepper to the bowl, and gently mix until combined. Add onion and celery, lightly mix again, and set aside.
Break cheese wedge into pieces and place in a small bowl. Add egg substitute, mayo, Dijonnaise, lemon juice, melted butter, Worcestershire sauce, and hot pepper sauce. Whisk until smooth, and pour over the crabmeat mixture. Using a rubber spatula, gently fold the liquid mixture into the crabmeat mixture. If you like, add additional salt and black pepper to taste.
Prepare a medium-large baking dish by spraying with butter-flavored nonstick spray. Take one-third of the crab cake mixture (about 3/4 cup) from the bowl. Gently form it into a ball, place it in the baking dish, and flatten it into a cake about 1-inch thick -- repeat twice with remaining crab mixture so that you have 3 cakes in the baking dish.
Bake in the oven for 14 - 15 minutes, until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional Dijonnaise for dipping and/or lemon wedges for squirting!
MAKES 3 SERVINGS
Serving Size: 1 (very large!) crab cake
Calories: 117
Fat: 2g
Sodium: 799mg
Carbs: 11.5g
Fiber: 2.25g
Sugars: 2.5g
Protein: 14g
POINTS® value 2*
1/2 revolve, 1 kick (8)
1/2 revolve, 1 kick (8)
L-Step (4)
Across the top and back, no tap (8)
Knee home (4)
Side leg around the world (16)
Tap out x 2 opt to hop (8)
1 knee, mambo cha cha (8)
Jumbo Crab Cakes
Ingredients:
Two 6-oz. cans lump crabmeat, drained (about 1 cup drained crabmeat)
2 1/2 slices light white bread (40 - 45 calories each with around 2g fiber per slice), lightly toasted
One wedge The Laughing Cow Light Original Swiss cheese, room temperature
3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. finely diced onion
2 tbsp. finely diced celery
1 tbsp. fat-free mayonnaise
1/2 tbsp. Best Foods/Hellmann's Dijonnaise
1/2 tbsp. finely chopped fresh curly parsley
1 tsp. minced garlic
1/2 tsp. lemon juice
1/2 tsp. whipped light butter or light buttery spread (like Brummel & Brown), melted
1/4 tsp. Worcestershire sauce
dash hot pepper sauce (like Tabasco)
dash salt, or more to taste
dash black pepper, or more to taste
Butter-flavored nonstick spray
Optional: additional Dijonnaise (for dipping), lemon wedges
Directions:
Preheat oven to 450 degrees.
Tear lightly toasted bread into pieces and place in a food processor or blender. Pulse until reduced to breadcrumbs, and then transfer to a medium bowl.
Add crabmeat, parsley, garlic, salt, and black pepper to the bowl, and gently mix until combined. Add onion and celery, lightly mix again, and set aside.
Break cheese wedge into pieces and place in a small bowl. Add egg substitute, mayo, Dijonnaise, lemon juice, melted butter, Worcestershire sauce, and hot pepper sauce. Whisk until smooth, and pour over the crabmeat mixture. Using a rubber spatula, gently fold the liquid mixture into the crabmeat mixture. If you like, add additional salt and black pepper to taste.
Prepare a medium-large baking dish by spraying with butter-flavored nonstick spray. Take one-third of the crab cake mixture (about 3/4 cup) from the bowl. Gently form it into a ball, place it in the baking dish, and flatten it into a cake about 1-inch thick -- repeat twice with remaining crab mixture so that you have 3 cakes in the baking dish.
Bake in the oven for 14 - 15 minutes, until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional Dijonnaise for dipping and/or lemon wedges for squirting!
MAKES 3 SERVINGS
Serving Size: 1 (very large!) crab cake
Calories: 117
Fat: 2g
Sodium: 799mg
Carbs: 11.5g
Fiber: 2.25g
Sugars: 2.5g
Protein: 14g
POINTS® value 2*
Wednesday, November 4, 2009
What's for Dinner? November 4, 2009
Can you believe it's November already?
Here's a block from Step Junkie:
Walk the Dog (8)
Stomp and pivot (4)
Shuffle straddle x 3 (12)
Jump shot x 2 (8)
Curtsy x 2 (8)
2 repeater box step (8)
Up and double lunge (8)
Side leg x 2 (8)
Crispy Chicken Fingers with Honey-Mustard Sauce
1 1/4 pounds boneless, skinless checken breast halves, cut across into 1/2 inch thick slices
1/2 cup lowfat buttermilk
Cooking Spray
4 cups whole-grain corn cereal, such as Corn Chex
1/4 tsp salt
Pinch of black pepper
Honey-Mustard Sauce (see recipe below)
Preheat the oven to 400.
Combine chicken and buttermilk in a shallow dish, turning the chicken to coat it with the buttermilk. Cover and chill for 15 minutes. Coat two baking sheets with cooking spray.
Put the cereal in a plastic bag and crush with a rolling pin. Transfer the crumbs to a shallow dish and season them with the salt and pepper. Dip each piece of chicken in the cereal to fully coat and arrange on the baking sheets. Bake until cooked through, about 8 minutes. Leave the chicken on the baking sheets to cool slightly. It will become crisper.
Serve with honey-mustard on the side.
Serves 4: 262 claories, 2 grams fat, 35 grams protein, 23 grams carbs.
Honey Mustard Sauce
1/3 cup Dijon mustard
2 teaspoons mayonnaise
2 tablespoons honey
In a small bowl, stir together the mustard and mayo until smooth. Stir in the honey.
Serves 5, 2 tablespoons is one serving: 97 calories, 3 grams fat, 1 gram protein, 19 g carbs
Baked Macaroni and Cheese
12 oz uncooked macaroni, elbow-type
1/2 cup fat free sour cream
12 oz. fat-free evaporated milk
8 oz. low-fat cheddar or colby cheese, shredded
1 Tbsp Dijon mustard
1/4 tsp table salt
1/4 tsp pepper
1/8 tsp nutmeg
2 Tbsp dried bread crumbs
2 Tbsp grated Parmesan Cheese
Preheat oven to 350ºF.
Cook pasta according to package directions without added fat or salt; drain and transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.
Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes; remove from heat and stir in mustard, salt, pepper and nutmeg.
Add cheese mixture to pasta; mix well. Transfer to a 3-quart casserole dish.
Combine bread crumbs and Parmesan cheese; sprinkle over pasta.
Bake until top is golden, about 30 minutes. Yields about 1 cup per serving.
Serves 8, 5 WW points, 240 calories per serving
Here's a block from Step Junkie:
Walk the Dog (8)
Stomp and pivot (4)
Shuffle straddle x 3 (12)
Jump shot x 2 (8)
Curtsy x 2 (8)
2 repeater box step (8)
Up and double lunge (8)
Side leg x 2 (8)
Crispy Chicken Fingers with Honey-Mustard Sauce
1 1/4 pounds boneless, skinless checken breast halves, cut across into 1/2 inch thick slices
1/2 cup lowfat buttermilk
Cooking Spray
4 cups whole-grain corn cereal, such as Corn Chex
1/4 tsp salt
Pinch of black pepper
Honey-Mustard Sauce (see recipe below)
Preheat the oven to 400.
Combine chicken and buttermilk in a shallow dish, turning the chicken to coat it with the buttermilk. Cover and chill for 15 minutes. Coat two baking sheets with cooking spray.
Put the cereal in a plastic bag and crush with a rolling pin. Transfer the crumbs to a shallow dish and season them with the salt and pepper. Dip each piece of chicken in the cereal to fully coat and arrange on the baking sheets. Bake until cooked through, about 8 minutes. Leave the chicken on the baking sheets to cool slightly. It will become crisper.
Serve with honey-mustard on the side.
Serves 4: 262 claories, 2 grams fat, 35 grams protein, 23 grams carbs.
Honey Mustard Sauce
1/3 cup Dijon mustard
2 teaspoons mayonnaise
2 tablespoons honey
In a small bowl, stir together the mustard and mayo until smooth. Stir in the honey.
Serves 5, 2 tablespoons is one serving: 97 calories, 3 grams fat, 1 gram protein, 19 g carbs
Baked Macaroni and Cheese
12 oz uncooked macaroni, elbow-type
1/2 cup fat free sour cream
12 oz. fat-free evaporated milk
8 oz. low-fat cheddar or colby cheese, shredded
1 Tbsp Dijon mustard
1/4 tsp table salt
1/4 tsp pepper
1/8 tsp nutmeg
2 Tbsp dried bread crumbs
2 Tbsp grated Parmesan Cheese
Preheat oven to 350ºF.
Cook pasta according to package directions without added fat or salt; drain and transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.
Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes; remove from heat and stir in mustard, salt, pepper and nutmeg.
Add cheese mixture to pasta; mix well. Transfer to a 3-quart casserole dish.
Combine bread crumbs and Parmesan cheese; sprinkle over pasta.
Bake until top is golden, about 30 minutes. Yields about 1 cup per serving.
Serves 8, 5 WW points, 240 calories per serving
Tuesday, November 3, 2009
Sub For Pachi, Friday 10/30/09
Here are the blocks I used when I subbed Pachi's class. VERY HARD (heartrate wise)
Block 1
Mambo off the end (4)
Stall across (4)
Stutter down, up, down (8)
Kick revolve (8)
Over toes (8)
Block 2
2 pete take a seat (8)
Shuffle turn (4)
Rock-a-bye knee (4)
Straddle down, turn to the back, straddle down and up (8)
Pony home (4)
Reverse turn (4)
Block 3
Tic tock shuffle around the end (8)
Up and lunge x2 (syncopate) exit (8)
4 jump squats (8)
3 repeater knee (8)
Block 1
Mambo off the end (4)
Stall across (4)
Stutter down, up, down (8)
Kick revolve (8)
Over toes (8)
Block 2
2 pete take a seat (8)
Shuffle turn (4)
Rock-a-bye knee (4)
Straddle down, turn to the back, straddle down and up (8)
Pony home (4)
Reverse turn (4)
Block 3
Tic tock shuffle around the end (8)
Up and lunge x2 (syncopate) exit (8)
4 jump squats (8)
3 repeater knee (8)
Subscribe to:
Comments (Atom)
