Wow, the last class of the year! What a great year it's been for Step. A want to give a big shout out to all of our Wednesday morning Steppers. Thanks for making the class so much fun to teach. You guys are the best!
No recipe this week, since all the recipes were given out last week in our book! I have a few more, so ask if you need one.
Only one block today:
L-Step (4)
Mambo or pivot (4)
Cross the top no tap or 2 basics on the end (8)
Side leg x 2 on the end (8)
3 repeater side leg, turning to face front, and exit home (8)
Wednesday, December 30, 2009
Wednesday, December 16, 2009
What's for Dinner? December 16, 2009
Christmas party next week! I'll be bringing muffins, but if anyone wants to bring something feel free.
Block 1 (changes leads)
V-Step x 3 (hop the 2nd one) (12)
Alt Knee (4)
Curtsy, alt knee, curtsy, alt knee (modification of knees around the world) (16)
Block 2 (doesn't change leads)
Shuffle Turn x 2 (8)
Ricochet x 2 (8)
Option to do one of each
Straddle, basic face back, straddle, basic face front (like a revolving door but with 4 basics) (16)
Orange-Pecan Tea Bread
A small amount of salt in a quick bread or cake batter balances its sweetness.
1 3/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1/2 cup granulated sugar
1/2 cup low-fat buttermilk
1/4 cup chopped pecans, toasted
3 tablespoons 1% low-fat milk
3 tablespoons vegetable oil
3 tablespoons orange marmalade
2 teaspoons grated orange rind
2 large eggs
Cooking spray
1/2 cup powdered sugar
2 teaspoons fresh orange juice
1 1/2 teaspoons chopped pecans, toasted
Preheat oven to 350°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and the next 5 ingredients (flour through allspice) in a large bowl, stirring with a whisk; make a well in center of mixture. Combine granulated sugar and the next 7 ingredients (sugar through eggs), stirring with a whisk; add to flour mixture, stirring just until moist.
Spoon batter into an 8 x 4-inch loaf pan coated with cooking spray. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on a wire rack.
Combine powdered sugar and juice, stirring until smooth. Drizzle glaze over bread, and sprinkle with 1 1/2 teaspoons pecans.
Yield: 14 servings (serving size: 1 slice)
CALORIES 171 (29% from fat); FAT 5.6g (sat 0.9g,mono 2g,poly 2.4g); IRON 1mg; CHOLESTEROL 31mg; CALCIUM 44mg; CARBOHYDRATE 27.4g; SODIUM 144mg; PROTEIN 3.2g; FIBER 0.7g
Block 1 (changes leads)
V-Step x 3 (hop the 2nd one) (12)
Alt Knee (4)
Curtsy, alt knee, curtsy, alt knee (modification of knees around the world) (16)
Block 2 (doesn't change leads)
Shuffle Turn x 2 (8)
Ricochet x 2 (8)
Option to do one of each
Straddle, basic face back, straddle, basic face front (like a revolving door but with 4 basics) (16)
Orange-Pecan Tea Bread
A small amount of salt in a quick bread or cake batter balances its sweetness.
1 3/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1/4 teaspoon ground allspice
1/2 cup granulated sugar
1/2 cup low-fat buttermilk
1/4 cup chopped pecans, toasted
3 tablespoons 1% low-fat milk
3 tablespoons vegetable oil
3 tablespoons orange marmalade
2 teaspoons grated orange rind
2 large eggs
Cooking spray
1/2 cup powdered sugar
2 teaspoons fresh orange juice
1 1/2 teaspoons chopped pecans, toasted
Preheat oven to 350°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and the next 5 ingredients (flour through allspice) in a large bowl, stirring with a whisk; make a well in center of mixture. Combine granulated sugar and the next 7 ingredients (sugar through eggs), stirring with a whisk; add to flour mixture, stirring just until moist.
Spoon batter into an 8 x 4-inch loaf pan coated with cooking spray. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on a wire rack.
Combine powdered sugar and juice, stirring until smooth. Drizzle glaze over bread, and sprinkle with 1 1/2 teaspoons pecans.
Yield: 14 servings (serving size: 1 slice)
CALORIES 171 (29% from fat); FAT 5.6g (sat 0.9g,mono 2g,poly 2.4g); IRON 1mg; CHOLESTEROL 31mg; CALCIUM 44mg; CARBOHYDRATE 27.4g; SODIUM 144mg; PROTEIN 3.2g; FIBER 0.7g
Wednesday, December 2, 2009
What's for Dinner? December 2, 2009
For today's choreography, I thought I would go with a sports theme, after getting inspired in Pam's Monday class. It's not really organized into traditional 32 count blocks.
L-Step off the end. (1-4)
Front Karate Kick (5-8)
Side Karate Kick (9-12)
Knee back home (13-16)
Repeat on other side for 32 counts
Jump shot x 2 (8)
Safe at the plate x 2 (8)
Soccer kick x 2 (8)
Football run (like safe at the plate but with 3 quick runs instead of tap) (8)
4 quick squats (8) I call these slalom, because you feel like you're skiing
3 Repeater knee (8)
Repeat on the other side
Belgian Beef and Beer Stew
Yield: 8 servings (serving size: 1 cup)
Ingredients
3 center-cut bacon slices, cut into 1/2-inch pieces
2 1/2 pounds boneless chuck roast, trimmed and cut into 1 1/2-inch cubes
2 cups chopped onion (about 2 medium)
1 package sliced baby bella mushrooms
2 garlic cloves, minced
3 tablespoons all-purpose flour
1 (12-ounce) bottle amber beer
2 cups (1/2-inch-thick) slices carrot (about 1/2 pound)
1 3/4 cups (1/2-inch-thick) slices parsnip (about 1/2 pound)
1 cup fat-free, less-sodium beef broth
2 tablespoons country-style Dijon mustard
2 teaspoon salt
1 teaspoon dried thyme
2 sprigs fresh rosemary
1/2 teaspoon freshly ground black pepper
1 bay leaf
Preparation
1. Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan, place in slow cooker. Add beef and onions to drippings in pan; cook 5 minutes, browning on all sides. Remove beef from pan and add to slow cooker.
2. Add remaining ingredients except for flour to slow cooker. Cook on low for 6 hours, or high for 3 hours. Mix flour with enough water to make a paste and add to stew in slow cooker. Stir until thickened.
Nutritional Information:
Calories: 373 Fat: 12.2g (sat 5g,mono 3.2g,poly 0.4g) Protein: 40.4gCarbohydrate: 18.4gFiber: 3.9gCholesterol: 118mgIron: 5.1mgSodium: 780mgCalcium: 56mg
Cranberry Liqueur
Yield: 4 1/2 cups (serving size: 1/4 cup)
Ingredients
2 cups sugar
1 cup water
1 (12-ounce) package fresh cranberries
3 cups vodka
Preparation
Combine sugar and water in a medium saucepan; cook over medium heat 5 minutes or until sugar dissolves, stirring constantly. Remove from heat, and cool completely.
Place cranberries in a food processor; process 2 minutes or until finely chopped. Combine sugar mixture and cranberries in a large bowl; stir in vodka.
Pour the vodka mixture into clean jars; secure with lids. Let stand 3 weeks in a cool, dark place, shaking every other day.
Strain the cranberry mixture through a cheesecloth-lined sieve into a bowl, and discard solids. Carefully pour liqueur into clean bottles or jars.
Note: Liqueur can be stored refrigerated or at room temperature for up to a year.
Nutritional Information
Calories: 193 (0.0% from fat)Fat: 0.0g (sat 0.0g,mono 0.0g,poly 0.0g) Protein: 0.1gCarbohydrate: 25gFiber: 0.8gCholesterol: 0.0mgIron: 0.1mgSodium: 1.2mgCalcium: 1.8mg
L-Step off the end. (1-4)
Front Karate Kick (5-8)
Side Karate Kick (9-12)
Knee back home (13-16)
Repeat on other side for 32 counts
Jump shot x 2 (8)
Safe at the plate x 2 (8)
Soccer kick x 2 (8)
Football run (like safe at the plate but with 3 quick runs instead of tap) (8)
4 quick squats (8) I call these slalom, because you feel like you're skiing
3 Repeater knee (8)
Repeat on the other side
Belgian Beef and Beer Stew
Yield: 8 servings (serving size: 1 cup)
Ingredients
3 center-cut bacon slices, cut into 1/2-inch pieces
2 1/2 pounds boneless chuck roast, trimmed and cut into 1 1/2-inch cubes
2 cups chopped onion (about 2 medium)
1 package sliced baby bella mushrooms
2 garlic cloves, minced
3 tablespoons all-purpose flour
1 (12-ounce) bottle amber beer
2 cups (1/2-inch-thick) slices carrot (about 1/2 pound)
1 3/4 cups (1/2-inch-thick) slices parsnip (about 1/2 pound)
1 cup fat-free, less-sodium beef broth
2 tablespoons country-style Dijon mustard
2 teaspoon salt
1 teaspoon dried thyme
2 sprigs fresh rosemary
1/2 teaspoon freshly ground black pepper
1 bay leaf
Preparation
1. Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan, place in slow cooker. Add beef and onions to drippings in pan; cook 5 minutes, browning on all sides. Remove beef from pan and add to slow cooker.
2. Add remaining ingredients except for flour to slow cooker. Cook on low for 6 hours, or high for 3 hours. Mix flour with enough water to make a paste and add to stew in slow cooker. Stir until thickened.
Nutritional Information:
Calories: 373 Fat: 12.2g (sat 5g,mono 3.2g,poly 0.4g) Protein: 40.4gCarbohydrate: 18.4gFiber: 3.9gCholesterol: 118mgIron: 5.1mgSodium: 780mgCalcium: 56mg
Cranberry Liqueur
Yield: 4 1/2 cups (serving size: 1/4 cup)
Ingredients
2 cups sugar
1 cup water
1 (12-ounce) package fresh cranberries
3 cups vodka
Preparation
Combine sugar and water in a medium saucepan; cook over medium heat 5 minutes or until sugar dissolves, stirring constantly. Remove from heat, and cool completely.
Place cranberries in a food processor; process 2 minutes or until finely chopped. Combine sugar mixture and cranberries in a large bowl; stir in vodka.
Pour the vodka mixture into clean jars; secure with lids. Let stand 3 weeks in a cool, dark place, shaking every other day.
Strain the cranberry mixture through a cheesecloth-lined sieve into a bowl, and discard solids. Carefully pour liqueur into clean bottles or jars.
Note: Liqueur can be stored refrigerated or at room temperature for up to a year.
Nutritional Information
Calories: 193 (0.0% from fat)Fat: 0.0g (sat 0.0g,mono 0.0g,poly 0.0g) Protein: 0.1gCarbohydrate: 25gFiber: 0.8gCholesterol: 0.0mgIron: 0.1mgSodium: 1.2mgCalcium: 1.8mg
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