Christmas party today! The presents are ready to go (finally, I had mucho technical difficulties!). Pam is doing first half:
Block 1
Mambo off the end (4)
Criss Cross without taps (8)
Knee home (4)
Tap out x 2 (8)
three repeater knee (8)
This block doesnt change leads
Block 2
Revolving door (8)
Knee straddle around the world (16)
L Step (8)
This block changes leads
Block 3
Shuffle turn x 2 (8)
3 squat jumps and rock (8)
Side leg alt (8)
Curtsy x 2 opt to take it around the world (8)
We hope to see you at the party!
Wednesday, December 15, 2010
Wednesday, December 8, 2010
What's For Dinner 12/9/10
Pam is out today so I'm doing these two blocks:
Block 1
V-step x 3 (12)
Alt. Knee(4)
Curtsy, alt. Knee, curtsy, alt. Knee (16)
Block 2
Shuffle turn boomerang x 2 (16)
Up and lunge twice, around the world (16)
What's for Dinner?
French Onion Soup
Gina's Weight Watcher Recipes
Servings: 6 • Serving Size: 1-1/2 cups • Calories: 295 • Points: 6.5
2 pounds yellow onions, sliced thin
3 tbsp unsalted butter
2 tbsp flour
1 bay leaf
1/2 tsp dried thyme
1/8 cup dry sherry
1/4 cup Cognac or brandy
1/4 cups good white wine
9 cups beef stock
kosher salt and freshly ground pepper, to taste
6 slices toasted Italian bread
6 slices Alpine Lace Swiss
In a large pot, sauté the onions with the butter, until soft and golden, about 20 minutes. Add flour, mixing well another 2-3 minutes. Add thyme, bay leaf, sherry, wine and brandy, and simmer uncovered for 10 more minutes.
Add the beef stock, salt & pepper to taste, reduce heat. Cover and simmer gently for about 20 minutes. Remove bay leaf and ladle 1-1/2 cups soup into 6 oven-proof bowls. Place bowls on a baking sheet. Place sliced toasted bread rounds into each bowl and top bread with cheese. Broil 2 to 3 minutes, until cheese melts.
Block 1
V-step x 3 (12)
Alt. Knee(4)
Curtsy, alt. Knee, curtsy, alt. Knee (16)
Block 2
Shuffle turn boomerang x 2 (16)
Up and lunge twice, around the world (16)
What's for Dinner?
French Onion Soup
Gina's Weight Watcher Recipes
Servings: 6 • Serving Size: 1-1/2 cups • Calories: 295 • Points: 6.5
2 pounds yellow onions, sliced thin
3 tbsp unsalted butter
2 tbsp flour
1 bay leaf
1/2 tsp dried thyme
1/8 cup dry sherry
1/4 cup Cognac or brandy
1/4 cups good white wine
9 cups beef stock
kosher salt and freshly ground pepper, to taste
6 slices toasted Italian bread
6 slices Alpine Lace Swiss
In a large pot, sauté the onions with the butter, until soft and golden, about 20 minutes. Add flour, mixing well another 2-3 minutes. Add thyme, bay leaf, sherry, wine and brandy, and simmer uncovered for 10 more minutes.
Add the beef stock, salt & pepper to taste, reduce heat. Cover and simmer gently for about 20 minutes. Remove bay leaf and ladle 1-1/2 cups soup into 6 oven-proof bowls. Place bowls on a baking sheet. Place sliced toasted bread rounds into each bowl and top bread with cheese. Broil 2 to 3 minutes, until cheese melts.
Wednesday, December 1, 2010
What's for Dinner 12/1/10
Two blocks from Pam:
Block 1 (does not change leads)
V step (4)
mambo cha cha (4)
two repeaters walk back (8)
Rocking horse straddle (8)
rocking horse exit (8)
Block Two (changes leads)
Knee straddle around the world (16)
Knee off the end across the top two times. Knee home. (16)
And my block Three (doesn't change)
Jump shot x 2 (8)
Soccer kick x 2 (8)
Call him safe (8)
Football run (8)
4 slalom squats, 3 repeater exit (16)
4 slalom squats, 3 repeater exit (16)
What's for Dinner?
"The Right Stuff" If you're planning your Turkey Day menu, you might want to take a moment to check out this new recipe. With homey, seasonal flavors like apple and cranberry mixed with sweet-n-savory cornbread, you kinda NEED to make room for this guilt-free dish in the lineup...
Ingredients:
Cornbread
1/2 cup all-purpose flour
1/3 cup yellow cornmeal
1/4 cup granulated sugar
1/2 tbsp. baking powder
1/8 tsp. salt
3/4 cup canned cream-style corn
1/3 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/3 cup fat-free plain Greek yogurt (like Fage Total 0%)
Stuffing
1 large Fuji apple, cored and chopped
1 sweet onion, chopped
1 1/2 cups chopped celery
1 tsp. chopped garlic
4 slices light bread
1/4 cup sweetened dried cranberries
2 cups fat-free chicken broth
1/2 tsp. dried sage
1/4 tsp. dried thyme
1/8 tsp. salt
1/8 tsp. black pepper
Directions:
To make the cornbread, preheat oven to 375 degrees. Spray a loaf pan with nonstick spray and set aside.
In a large bowl, combine flour, cornmeal, sugar, baking powder, and salt. Mix well and set aside.
In a medium bowl, combine corn, egg substitute, and yogurt. Whisk thoroughly. Add mixture to the large bowl and stir until completely mixed.
Pour batter into the loaf pan and bake in the oven for about 25 minutes, until a toothpick inserted into the center comes out clean.
Allow cornbread to cool completely. For speedier cooling, remove it from the pan once slightly cooled.
To make the stuffing, set oven temperature to 350 degrees. Spray a 13" X 9" baking pan with nonstick spray and set aside.
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add apple, onion, celery, and garlic. Stirring often, cook until softened, about 5 minutes. Transfer to a large bowl and set aside.
Lightly toast bread slices. Meanwhile, chop cranberries and add to the large bowl. Tear toasted bread into bite-sized pieces and add to the bowl as well.
Crumble cornbread into pieces and add to the bowl. Add broth and spices, and gently stir to combine. Transfer contents to the baking pan.
Bake in the oven until firm, 35 - 40 minutes. Let cool slightly before serving. Enjoy!
MAKES 8 SERVINGS
Serving Size: 1 heaping cup
Calories: 159
Fat: 0.5g
Sodium: 375mg
Carbs: 34g
Fiber: 3.5g
Sugars: 15g
Protein: 5g
POINTS® value 3*
Block 1 (does not change leads)
V step (4)
mambo cha cha (4)
two repeaters walk back (8)
Rocking horse straddle (8)
rocking horse exit (8)
Block Two (changes leads)
Knee straddle around the world (16)
Knee off the end across the top two times. Knee home. (16)
And my block Three (doesn't change)
Jump shot x 2 (8)
Soccer kick x 2 (8)
Call him safe (8)
Football run (8)
4 slalom squats, 3 repeater exit (16)
4 slalom squats, 3 repeater exit (16)
What's for Dinner?
"The Right Stuff" If you're planning your Turkey Day menu, you might want to take a moment to check out this new recipe. With homey, seasonal flavors like apple and cranberry mixed with sweet-n-savory cornbread, you kinda NEED to make room for this guilt-free dish in the lineup...
Ingredients:
Cornbread
1/2 cup all-purpose flour
1/3 cup yellow cornmeal
1/4 cup granulated sugar
1/2 tbsp. baking powder
1/8 tsp. salt
3/4 cup canned cream-style corn
1/3 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/3 cup fat-free plain Greek yogurt (like Fage Total 0%)
Stuffing
1 large Fuji apple, cored and chopped
1 sweet onion, chopped
1 1/2 cups chopped celery
1 tsp. chopped garlic
4 slices light bread
1/4 cup sweetened dried cranberries
2 cups fat-free chicken broth
1/2 tsp. dried sage
1/4 tsp. dried thyme
1/8 tsp. salt
1/8 tsp. black pepper
Directions:
To make the cornbread, preheat oven to 375 degrees. Spray a loaf pan with nonstick spray and set aside.
In a large bowl, combine flour, cornmeal, sugar, baking powder, and salt. Mix well and set aside.
In a medium bowl, combine corn, egg substitute, and yogurt. Whisk thoroughly. Add mixture to the large bowl and stir until completely mixed.
Pour batter into the loaf pan and bake in the oven for about 25 minutes, until a toothpick inserted into the center comes out clean.
Allow cornbread to cool completely. For speedier cooling, remove it from the pan once slightly cooled.
To make the stuffing, set oven temperature to 350 degrees. Spray a 13" X 9" baking pan with nonstick spray and set aside.
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add apple, onion, celery, and garlic. Stirring often, cook until softened, about 5 minutes. Transfer to a large bowl and set aside.
Lightly toast bread slices. Meanwhile, chop cranberries and add to the large bowl. Tear toasted bread into bite-sized pieces and add to the bowl as well.
Crumble cornbread into pieces and add to the bowl. Add broth and spices, and gently stir to combine. Transfer contents to the baking pan.
Bake in the oven until firm, 35 - 40 minutes. Let cool slightly before serving. Enjoy!
MAKES 8 SERVINGS
Serving Size: 1 heaping cup
Calories: 159
Fat: 0.5g
Sodium: 375mg
Carbs: 34g
Fiber: 3.5g
Sugars: 15g
Protein: 5g
POINTS® value 3*
Wednesday, November 24, 2010
What's for Dinner 11/24/10
Here's todays blocks. When we did these a year ago, they were quite challenging! Let's see what difference a year makes.
Block one
Walk the dog (8)
Stomp and pivot (4)
Shuffle straddle x 3 (12)
Jump shot x 2 (8)
Block two
Curtsy x 2 (8)
2 repeater box (8)
Up up double lunge exit (8)
Alt. side leg x 2 (8)
What's for Dinner?
Satsuma Vodka-tini
Yield: 10 cocktails
1 cup fresh cranberries
1 cup vodka
1/2 cup sugar
4 satsumas
3/4 cup Grand Marnier
1/4 cup lime juice
Combine cranberries, vodka, sugar, and satsumas in a food processor; process until pureed. Refrigerate 8 hours or overnight. Strain mixture through a cheesecloth-lined sieve over a bowl, pressing to extract juice. Discard solids. Stir in Grand Marnier and lime juice. Place 1 cup satsuma mixture in a martini shaker with 1/2 cup crushed ice; shake. Strain mixture into 2 martini glasses. Repeat procedure to yield 10 cocktails.
CALORIES 187 ; FAT 0.2g (sat 0g); SODIUM 2mg
Cooking Light, NOVEMBER 2010
Block one
Walk the dog (8)
Stomp and pivot (4)
Shuffle straddle x 3 (12)
Jump shot x 2 (8)
Block two
Curtsy x 2 (8)
2 repeater box (8)
Up up double lunge exit (8)
Alt. side leg x 2 (8)
What's for Dinner?
Satsuma Vodka-tini
Yield: 10 cocktails
1 cup fresh cranberries
1 cup vodka
1/2 cup sugar
4 satsumas
3/4 cup Grand Marnier
1/4 cup lime juice
Combine cranberries, vodka, sugar, and satsumas in a food processor; process until pureed. Refrigerate 8 hours or overnight. Strain mixture through a cheesecloth-lined sieve over a bowl, pressing to extract juice. Discard solids. Stir in Grand Marnier and lime juice. Place 1 cup satsuma mixture in a martini shaker with 1/2 cup crushed ice; shake. Strain mixture into 2 martini glasses. Repeat procedure to yield 10 cocktails.
CALORIES 187 ; FAT 0.2g (sat 0g); SODIUM 2mg
Cooking Light, NOVEMBER 2010
Wednesday, November 17, 2010
What's for Dinner 11/17/10
Pam's Block 1:
L-Step (4)
Split basic home (8)
Alt. Knee (4)
T-Step (8)
Alt. Knee x 2 (8)
Block 2:
Shuffle turn x 4 (opt. shuffle on top) (16)
Rocking horse x 2 (16)
Block 3:
Up and lunge 6, exit north (16)
Straddle (4)
Cut the corner (4)
Alt kick x 2 (8)
What's for Dinner?
Bananas Foster Bread
This adult interpretation switches all of the sugar to brown sugar and cooks the mashed bananas with butter and cognac or dark rum. And it's topped with a slightly boozy glaze.
Yield: 16 servings (serving size: 1 slice)
1 1/2 cups mashed ripe banana
1 cup packed brown sugar, divided
6 tablespoons butter, melted and divided
1/4 cup cognac or dark rum, divided
1/3 cup plain fat-free yogurt
2 large eggs
6.75 ounces all-purpose flour (about 1 1/2 cups)
1/4 cup ground flaxseed
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice
Cooking spray
1/3 cup powdered sugar
1. Preheat oven to 350°.
2. Combine banana, 1/2 cup brown sugar, 5 tablespoons butter, and 3 tablespoons cognac in a nonstick skillet. Cook over medium heat until mixture begins to bubble. Remove from heat; cool. Place banana mixture in a large bowl. Add yogurt, remaining 1/2 cup brown sugar, and eggs. Beat with a mixer at medium speed.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through allspice) in a small bowl. Add flour mixture to banana mixture; beat just until blended. Pour batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Remove from oven; cool 10 minutes in pan on a wire rack. Remove bread from pan; place on wire rack.
4. Combine remaining 1 tablespoon melted butter, remaining 1 tablespoon cognac, and powdered sugar; stir until well blended. Drizzle over the warm bread.
CALORIES 194 ; FAT 5.8g (sat 3g,mono 1.5g,poly 0.9g); CHOLESTEROL 34mg; CALCIUM 32mg; CARBOHYDRATE 31.1g; SODIUM 181mg; PROTEIN 2.9g; FIBER 1.5g; IRON 1.1mg
Cooking Light, OCTOBER 2010
L-Step (4)
Split basic home (8)
Alt. Knee (4)
T-Step (8)
Alt. Knee x 2 (8)
Block 2:
Shuffle turn x 4 (opt. shuffle on top) (16)
Rocking horse x 2 (16)
Block 3:
Up and lunge 6, exit north (16)
Straddle (4)
Cut the corner (4)
Alt kick x 2 (8)
What's for Dinner?
Bananas Foster Bread
This adult interpretation switches all of the sugar to brown sugar and cooks the mashed bananas with butter and cognac or dark rum. And it's topped with a slightly boozy glaze.
Yield: 16 servings (serving size: 1 slice)
1 1/2 cups mashed ripe banana
1 cup packed brown sugar, divided
6 tablespoons butter, melted and divided
1/4 cup cognac or dark rum, divided
1/3 cup plain fat-free yogurt
2 large eggs
6.75 ounces all-purpose flour (about 1 1/2 cups)
1/4 cup ground flaxseed
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/8 teaspoon ground allspice
Cooking spray
1/3 cup powdered sugar
1. Preheat oven to 350°.
2. Combine banana, 1/2 cup brown sugar, 5 tablespoons butter, and 3 tablespoons cognac in a nonstick skillet. Cook over medium heat until mixture begins to bubble. Remove from heat; cool. Place banana mixture in a large bowl. Add yogurt, remaining 1/2 cup brown sugar, and eggs. Beat with a mixer at medium speed.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through allspice) in a small bowl. Add flour mixture to banana mixture; beat just until blended. Pour batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Remove from oven; cool 10 minutes in pan on a wire rack. Remove bread from pan; place on wire rack.
4. Combine remaining 1 tablespoon melted butter, remaining 1 tablespoon cognac, and powdered sugar; stir until well blended. Drizzle over the warm bread.
CALORIES 194 ; FAT 5.8g (sat 3g,mono 1.5g,poly 0.9g); CHOLESTEROL 34mg; CALCIUM 32mg; CARBOHYDRATE 31.1g; SODIUM 181mg; PROTEIN 2.9g; FIBER 1.5g; IRON 1.1mg
Cooking Light, OCTOBER 2010
Wednesday, November 3, 2010
What's for Dinner, 11/3/2010
Here are Pam's Blocks:
Spider(8)
shuffle turn 2X (8)
boomarang (8)
repeater (8)
Block 2:
mambo cha cha 2X (8)
V step 2X (8)
A step 2X (8)
L step (8)
And my Block:
Soccer kick x 2 (8)
3 repeater jump shot (8)
2 repeater, step knee step knee on floor (8)
2 repeater, step knee step knee on floor (8)
*opt to change step knees to karate kicks
And here's what's for dinner:
Eggplant Parmesan
Use whole-wheat panko in this recipe; the regular type became soggy in a test.
Yield: 10 servings (serving size: 1 slice)
Eggplant:
2 large eggs, lightly beaten
1 tablespoon water
2 cups whole-wheat panko (Japanese breadcrumbs)
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
2 (1-pound) eggplants, peeled and cut crosswise into 1/2-inch-thick slices
Cooking spray
Filling:
1/2 cup torn fresh basil
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
1/2 teaspoon crushed red pepper
1 1/2 teaspoons minced garlic
1/4 teaspoon salt
1 (16-ounce) container part-skim ricotta cheese
1 large egg, lightly beaten
Remaining ingredients:
1 (24-ounce) jar premium pasta sauce
1/4 teaspoon salt
8 ounces thinly sliced mozzarella cheese
3/4 cup (3 ounces) finely grated fontina cheese
1. Preheat oven to 375°.
2. To make eggplant, combine 2 eggs and 1 tablespoon water in a shallow dish. Combine panko and 1/4 cup Parmigiano-Reggiano in a second shallow dish. Dip eggplant in egg mixture; dredge in panko mixture, pressing gently to adhere and shaking off excess. Place eggplant 1 inch apart on baking sheets coated with cooking spray. Bake at 375° for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes.
3. To make filling, combine basil and next 6 ingredients (through egg).
4. To assemble, spoon 1/2 cup pasta sauce in bottom of a 13 x 9-inch glass baking dish coated with cooking spray. Layer half of eggplant slices over pasta sauce. Sprinkle eggplant with 1/8 teaspoon salt. Top with about 3/4 cup pasta sauce; spread half of ricotta mixture over sauce, and top with a third of mozzarella and 1/4 cup fontina. Repeat layers once, ending with about 1 cup pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375° for 35 minutes. Remove foil; top with remaining third of mozzarella and 1/4 cup fontina. Bake at 375° for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes.
CALORIES 318 ; FAT 15.1g (sat 8.2g,mono 2.7g,poly 0.6g); CHOLESTEROL 99mg; CALCIUM 365mg; CARBOHYDRATE 26.8g; SODIUM 655mg; PROTEIN 19.3g; FIBER 4.8g; IRON 1.6mg
Cooking Light, SEPTEMBER 2010
Spider(8)
shuffle turn 2X (8)
boomarang (8)
repeater (8)
Block 2:
mambo cha cha 2X (8)
V step 2X (8)
A step 2X (8)
L step (8)
And my Block:
Soccer kick x 2 (8)
3 repeater jump shot (8)
2 repeater, step knee step knee on floor (8)
2 repeater, step knee step knee on floor (8)
*opt to change step knees to karate kicks
And here's what's for dinner:
Eggplant Parmesan
Use whole-wheat panko in this recipe; the regular type became soggy in a test.
Yield: 10 servings (serving size: 1 slice)
Eggplant:
2 large eggs, lightly beaten
1 tablespoon water
2 cups whole-wheat panko (Japanese breadcrumbs)
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
2 (1-pound) eggplants, peeled and cut crosswise into 1/2-inch-thick slices
Cooking spray
Filling:
1/2 cup torn fresh basil
1/4 cup (1 ounce) grated fresh Parmigiano-Reggiano cheese
1/2 teaspoon crushed red pepper
1 1/2 teaspoons minced garlic
1/4 teaspoon salt
1 (16-ounce) container part-skim ricotta cheese
1 large egg, lightly beaten
Remaining ingredients:
1 (24-ounce) jar premium pasta sauce
1/4 teaspoon salt
8 ounces thinly sliced mozzarella cheese
3/4 cup (3 ounces) finely grated fontina cheese
1. Preheat oven to 375°.
2. To make eggplant, combine 2 eggs and 1 tablespoon water in a shallow dish. Combine panko and 1/4 cup Parmigiano-Reggiano in a second shallow dish. Dip eggplant in egg mixture; dredge in panko mixture, pressing gently to adhere and shaking off excess. Place eggplant 1 inch apart on baking sheets coated with cooking spray. Bake at 375° for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes.
3. To make filling, combine basil and next 6 ingredients (through egg).
4. To assemble, spoon 1/2 cup pasta sauce in bottom of a 13 x 9-inch glass baking dish coated with cooking spray. Layer half of eggplant slices over pasta sauce. Sprinkle eggplant with 1/8 teaspoon salt. Top with about 3/4 cup pasta sauce; spread half of ricotta mixture over sauce, and top with a third of mozzarella and 1/4 cup fontina. Repeat layers once, ending with about 1 cup pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375° for 35 minutes. Remove foil; top with remaining third of mozzarella and 1/4 cup fontina. Bake at 375° for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes.
CALORIES 318 ; FAT 15.1g (sat 8.2g,mono 2.7g,poly 0.6g); CHOLESTEROL 99mg; CALCIUM 365mg; CARBOHYDRATE 26.8g; SODIUM 655mg; PROTEIN 19.3g; FIBER 4.8g; IRON 1.6mg
Cooking Light, SEPTEMBER 2010
Monday, November 1, 2010
What's for Dinner, October 27, 2010
Here's my Block:
Curtsy x 2 (8)
2 repeater box (8)
Split basic (8)
Alt. side leg x 2 (8)
Walk Tigger, walk Sally (16)
Shuffle straddle x 2 (8)
Jump Shot x 2 (8)
What's For Dinner? Dessert!
Pecan-Topped Pumpkin Bread
This recipe makes two loaves. Freeze the extra bread, tightly wrapped in plastic wrap, for up to one month. Omit the nuts or substitute chopped walnuts, if you prefer. Check the bread after 50 minutes of baking--you may need to cover the loaves with aluminum foil for the last 10 minutes to prevent overbrowning.
Yield: 2 loaves; 12 servings per loaf (serving size: 1 slice)
3 1/3 cups all-purpose flour (about 15 ounces)
1 tablespoon baking powder
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground allspice
2 cups granulated sugar
1/2 cup egg substitute
1/2 cup canola oil
1/2 cup low-fat buttermilk
2 large eggs
2/3 cup water
1 (15-ounce) can pumpkin
Cooking spray
1/3 cup chopped pecans
Preheat oven to 350°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 6 ingredients (through allspice) in a bowl.
Place sugar, egg substitute, oil, buttermilk, and eggs in a large bowl; beat with a mixer at high speed until well blended. Add 2/3 cup water and pumpkin, beating at low speed until blended. Add flour mixture to pumpkin mixture, beating at low speed just until combined. Spoon batter into 2 (9 x 5-inch) loaf pans coated with cooking spray. Sprinkle pecans evenly over batter. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.
CALORIES 198 (30% from fat); FAT 6.6g (sat 0.7g,mono 3.6g,poly 1.9g); IRON 1.4mg; CHOLESTEROL 18mg; CALCIUM 53mg; CARBOHYDRATE 32.3g; SODIUM 287mg; PROTEIN 3.4g; FIBER 1.2g
Curtsy x 2 (8)
2 repeater box (8)
Split basic (8)
Alt. side leg x 2 (8)
Walk Tigger, walk Sally (16)
Shuffle straddle x 2 (8)
Jump Shot x 2 (8)
What's For Dinner? Dessert!
Pecan-Topped Pumpkin Bread
This recipe makes two loaves. Freeze the extra bread, tightly wrapped in plastic wrap, for up to one month. Omit the nuts or substitute chopped walnuts, if you prefer. Check the bread after 50 minutes of baking--you may need to cover the loaves with aluminum foil for the last 10 minutes to prevent overbrowning.
Yield: 2 loaves; 12 servings per loaf (serving size: 1 slice)
3 1/3 cups all-purpose flour (about 15 ounces)
1 tablespoon baking powder
2 teaspoons baking soda
1 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/2 teaspoon ground allspice
2 cups granulated sugar
1/2 cup egg substitute
1/2 cup canola oil
1/2 cup low-fat buttermilk
2 large eggs
2/3 cup water
1 (15-ounce) can pumpkin
Cooking spray
1/3 cup chopped pecans
Preheat oven to 350°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 6 ingredients (through allspice) in a bowl.
Place sugar, egg substitute, oil, buttermilk, and eggs in a large bowl; beat with a mixer at high speed until well blended. Add 2/3 cup water and pumpkin, beating at low speed until blended. Add flour mixture to pumpkin mixture, beating at low speed just until combined. Spoon batter into 2 (9 x 5-inch) loaf pans coated with cooking spray. Sprinkle pecans evenly over batter. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.
CALORIES 198 (30% from fat); FAT 6.6g (sat 0.7g,mono 3.6g,poly 1.9g); IRON 1.4mg; CHOLESTEROL 18mg; CALCIUM 53mg; CARBOHYDRATE 32.3g; SODIUM 287mg; PROTEIN 3.4g; FIBER 1.2g
Wednesday, October 20, 2010
What's for Dinner, October 20, 2010
Pam has first half with this block:
Samba x 2 (6)
Up and lunge x 3 (10)
L-Step x 2 (16)
and here is my block 2, which adds on:
2 repeater knee walk back (8)
Walk the dog (8)
Knee straddle, knee home (8)
2 repeater side leg (8)
What's for Dinner?
Got this new recipe fromt the Hungry Girl website:
Baked Ziti
When you find yourself craving a hearty and decadent pasta dish, don't head out to your local Italian eatery -- make this! It's got real pasta and LOADS of flavor, plus it's much lighter than anything you'll pick up at a trattoria.
Ingredients:
5 oz. (about 1 1/2 cups) uncooked whole-wheat or high-fiber ziti or penne pasta
1 cup thinly sliced onion
2 cups chopped brown mushrooms
1 tbsp. chopped garlic
2 cups fresh spinach
3/4 cup low-fat/light ricotta cheese
2 tbsp. chopped fresh basil
1 1/2 cups canned crushed tomatoes
1/2 cup plus 2 tbsp. shredded part-skim mozzarella cheese, divided
2 tbsp. reduced-fat Parmesan-style grated topping
Directions:
Preheat oven to 375 degrees.
Prepare pasta al dente according to package directions. Drain well, place in a large bowl, and set aside.
Meanwhile, bring an extra-large skillet sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring occasionally, cook until slightly softened, about 3 minutes. Add mushrooms and garlic, and raise temperature to medium high. Continue to cook, stirring often, until mushrooms are soft, about 3 minutes.
Add spinach to the skillet and, stirring often, cook until spinach has wilted and excess moisture has evaporated, about 8 minutes. Remove from heat, and stir in ricotta cheese and basil.
Transfer contents of the skillet to the bowl with the cooked pasta. Add tomatoes and 1/2 cup mozzarella cheese. Toss gently to mix.
Spray an 8" X 8" baking pan with nonstick spray, and carefully fill with contents of the bowl. Evenly top with Parm-style topping and remaining 2 tbsp. mozzarella cheese.
Bake in the oven until entire dish is hot and cheese on top has melted, about 15 minutes. Allow to cool slightly, and then serve and enjoy!
MAKES 4 SERVINGS
Serving Size: 1/4th of recipe
Calories: 286
Fat: 7g
Sodium: 455mg
Carbs: 41g
Fiber: 5g
Sugars: 7g
Protein: 16.5g
POINTS® value 6*
Samba x 2 (6)
Up and lunge x 3 (10)
L-Step x 2 (16)
and here is my block 2, which adds on:
2 repeater knee walk back (8)
Walk the dog (8)
Knee straddle, knee home (8)
2 repeater side leg (8)
What's for Dinner?
Got this new recipe fromt the Hungry Girl website:
Baked Ziti
When you find yourself craving a hearty and decadent pasta dish, don't head out to your local Italian eatery -- make this! It's got real pasta and LOADS of flavor, plus it's much lighter than anything you'll pick up at a trattoria.
Ingredients:
5 oz. (about 1 1/2 cups) uncooked whole-wheat or high-fiber ziti or penne pasta
1 cup thinly sliced onion
2 cups chopped brown mushrooms
1 tbsp. chopped garlic
2 cups fresh spinach
3/4 cup low-fat/light ricotta cheese
2 tbsp. chopped fresh basil
1 1/2 cups canned crushed tomatoes
1/2 cup plus 2 tbsp. shredded part-skim mozzarella cheese, divided
2 tbsp. reduced-fat Parmesan-style grated topping
Directions:
Preheat oven to 375 degrees.
Prepare pasta al dente according to package directions. Drain well, place in a large bowl, and set aside.
Meanwhile, bring an extra-large skillet sprayed with nonstick spray to medium heat on the stove. Add onion and, stirring occasionally, cook until slightly softened, about 3 minutes. Add mushrooms and garlic, and raise temperature to medium high. Continue to cook, stirring often, until mushrooms are soft, about 3 minutes.
Add spinach to the skillet and, stirring often, cook until spinach has wilted and excess moisture has evaporated, about 8 minutes. Remove from heat, and stir in ricotta cheese and basil.
Transfer contents of the skillet to the bowl with the cooked pasta. Add tomatoes and 1/2 cup mozzarella cheese. Toss gently to mix.
Spray an 8" X 8" baking pan with nonstick spray, and carefully fill with contents of the bowl. Evenly top with Parm-style topping and remaining 2 tbsp. mozzarella cheese.
Bake in the oven until entire dish is hot and cheese on top has melted, about 15 minutes. Allow to cool slightly, and then serve and enjoy!
MAKES 4 SERVINGS
Serving Size: 1/4th of recipe
Calories: 286
Fat: 7g
Sodium: 455mg
Carbs: 41g
Fiber: 5g
Sugars: 7g
Protein: 16.5g
POINTS® value 6*
Wednesday, October 13, 2010
What's for Dinner, October 13, 2010
Good morning! Pam is out with a sore calf, so I've got you all to myself! Here's a big block for today:
L-Step (4)
Across the top x 2 (8)
Knee home (4)
Curtsy, mambo cha cha (8)
Curtsy, mambo cha cah (8)
Alt. kick x 2 (8)
Chasse over x 2 (8)
Knee straddle x 2 (8)
Shuffle turn x 2 (8)
What's for Dinner?
Lemon-Cheesecake Bars
Use fresh orange juice and zest instead of lemon for a different flavor profile.
Yield: Makes 8 servings (serving size: 1 bar)
BUTTER CRUST
1/3 cup butter, softened
1/4 cup firmly packed dark brown sugar
1/4 teaspoon salt
1/4 teaspoon ground mace or nutmeg
1 cup all-purpose flour
Vegetable cooking spray
LEMON FILLING
1 cup 1% low-fat cottage cheese
1 cup granulated sugar
2 tablespoons all-purpose flour
1 tablespoon lemon zest
3 1/2 tablespoons fresh lemon juice
1/4 teaspoon baking powder
1 large egg
1 egg white
GARNISH
Lemon rind curl
1. Preheat oven to 350°. Prepare Crust: Beat first 4 ingredients at medium speed with an electric mixer until smooth. Add 1 cup flour, beating at low speed until well blended. Press mixture on bottom of an 8-inch square pan coated with cooking spray.
2. Bake at 350° for 20 minutes.
3. Meanwhile, prepare Filling: Process cottage cheese in a food processor 1 minute or until smooth, stopping to scrape down sides as needed. Add granulated sugar and next 6 ingredients, and process 30 seconds or until well blended. Pour filling over prepared crust.
4. Bake at 350° for 25 minutes or until set. (Edges will be lightly browned.) Cool 30 minutes. Cover and chill 8 hours. Cut into bars. Garnish, if desired.
Try This Twist!
Reduced-Sugar Lemon-Cheesecake Bars: Substitute brown sugar sweetener for brown sugar and granular sweetener for granulated sugar.
Note: We tested with Whey Low 100% All Natural Gold Brown Sugar Sweetener and Granular Sweetener.
Per bar: Calories 172; Fat 8.9g (sat 5.2g, mono 2.2g, poly 0.5g); Protein 6.2g; Carb 45.8g; Fiber 0.5g; Chol 45.1mg; Iron 1mg; Sodium 259mg; Calc 70mg
CALORIES 289 ; FAT 8.9g (sat 5.2g,mono 2.2g,poly 0.5g); CHOLESTEROL 45.1mg; CALCIUM 76mg; CARBOHYDRATE 47.5g; SODIUM 262mg; PROTEIN 6.2g; FIBER 0.5g; IRON 1.1mg
Southern Living, FEBRUARY 2010
L-Step (4)
Across the top x 2 (8)
Knee home (4)
Curtsy, mambo cha cha (8)
Curtsy, mambo cha cah (8)
Alt. kick x 2 (8)
Chasse over x 2 (8)
Knee straddle x 2 (8)
Shuffle turn x 2 (8)
What's for Dinner?
Lemon-Cheesecake Bars
Use fresh orange juice and zest instead of lemon for a different flavor profile.
Yield: Makes 8 servings (serving size: 1 bar)
BUTTER CRUST
1/3 cup butter, softened
1/4 cup firmly packed dark brown sugar
1/4 teaspoon salt
1/4 teaspoon ground mace or nutmeg
1 cup all-purpose flour
Vegetable cooking spray
LEMON FILLING
1 cup 1% low-fat cottage cheese
1 cup granulated sugar
2 tablespoons all-purpose flour
1 tablespoon lemon zest
3 1/2 tablespoons fresh lemon juice
1/4 teaspoon baking powder
1 large egg
1 egg white
GARNISH
Lemon rind curl
1. Preheat oven to 350°. Prepare Crust: Beat first 4 ingredients at medium speed with an electric mixer until smooth. Add 1 cup flour, beating at low speed until well blended. Press mixture on bottom of an 8-inch square pan coated with cooking spray.
2. Bake at 350° for 20 minutes.
3. Meanwhile, prepare Filling: Process cottage cheese in a food processor 1 minute or until smooth, stopping to scrape down sides as needed. Add granulated sugar and next 6 ingredients, and process 30 seconds or until well blended. Pour filling over prepared crust.
4. Bake at 350° for 25 minutes or until set. (Edges will be lightly browned.) Cool 30 minutes. Cover and chill 8 hours. Cut into bars. Garnish, if desired.
Try This Twist!
Reduced-Sugar Lemon-Cheesecake Bars: Substitute brown sugar sweetener for brown sugar and granular sweetener for granulated sugar.
Note: We tested with Whey Low 100% All Natural Gold Brown Sugar Sweetener and Granular Sweetener.
Per bar: Calories 172; Fat 8.9g (sat 5.2g, mono 2.2g, poly 0.5g); Protein 6.2g; Carb 45.8g; Fiber 0.5g; Chol 45.1mg; Iron 1mg; Sodium 259mg; Calc 70mg
CALORIES 289 ; FAT 8.9g (sat 5.2g,mono 2.2g,poly 0.5g); CHOLESTEROL 45.1mg; CALCIUM 76mg; CARBOHYDRATE 47.5g; SODIUM 262mg; PROTEIN 6.2g; FIBER 0.5g; IRON 1.1mg
Southern Living, FEBRUARY 2010
Wednesday, September 29, 2010
What's for Dinner, September 29, 2010
I think this should be fun:
3 repeater side leg (8)
Revolving door (8)
Rocking horse to straddle (8)
2 repeater walk back (8)
L-Step x 2 (16)
3 squats rock back (8)
Jump shot x 2 (8)
What's for Dinner?
Chicken Tamale Casserole
This Chicken Tamale casserole is a quick and easy swap for more traditional tamales - but just as delicious!
"I came up with this Mexican dish to satisfy my cravings for the tamales I had at Mexican restaurants when I was growing up in Houston. Homemade tamale recipes are too time-consuming to prepare for weeknight meals, but I discovered a corn bread mix approximates the flavor." —Risë Minton, Smyrna, GA
Yield: 8 servings
1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix (such as Martha White)
1 (4-ounce) can chopped green chiles, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream
1. Preheat oven to 400°.
2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.
3. Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.
CALORIES 354 (36% from fat); FAT 14.1g (sat 7.1g,mono 3.3g,poly 1.2g); IRON 1.7mg; CHOLESTEROL 58mg; CALCIUM 179mg; CARBOHYDRATE 36.3g; SODIUM 620mg; PROTEIN 18.9g; FIBER 2.5g
Cooking Light, NOVEMBER 2008
3 repeater side leg (8)
Revolving door (8)
Rocking horse to straddle (8)
2 repeater walk back (8)
L-Step x 2 (16)
3 squats rock back (8)
Jump shot x 2 (8)
What's for Dinner?
Chicken Tamale Casserole
This Chicken Tamale casserole is a quick and easy swap for more traditional tamales - but just as delicious!
"I came up with this Mexican dish to satisfy my cravings for the tamales I had at Mexican restaurants when I was growing up in Houston. Homemade tamale recipes are too time-consuming to prepare for weeknight meals, but I discovered a corn bread mix approximates the flavor." —Risë Minton, Smyrna, GA
Yield: 8 servings
1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix (such as Martha White)
1 (4-ounce) can chopped green chiles, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream
1. Preheat oven to 400°.
2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.
3. Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.
CALORIES 354 (36% from fat); FAT 14.1g (sat 7.1g,mono 3.3g,poly 1.2g); IRON 1.7mg; CHOLESTEROL 58mg; CALCIUM 179mg; CARBOHYDRATE 36.3g; SODIUM 620mg; PROTEIN 18.9g; FIBER 2.5g
Cooking Light, NOVEMBER 2008
What's for Dinner, September 29, 2010
I am up with the first half. I think this will be fun:
3 Repeater side leg (8)
Revolving door (8)
Rocking horse to straddle (8)
2 Repeater knee walk back (8)
L-Step x 2 (16)
3 quick squats, rock back (8)
a
3 Repeater side leg (8)
Revolving door (8)
Rocking horse to straddle (8)
2 Repeater knee walk back (8)
L-Step x 2 (16)
3 quick squats, rock back (8)
a
Wednesday, September 8, 2010
What's for Dinner, September 8, 2010
Pam had the first half today.
V-step (4)
Mambo cha cha x 2 (8)
Curtsy (4)
Walk forward (4)
L-Step (4)
Across the top (4)
Knee back home (4)
I did over the top with hop, A-Step, Diagonals, 3 repeater side legs with straddle, all working from a vertical step.
What's for Dinner?
Grilled Vegetable Quesadillas
Makes 4 servings, WW points each
1 small zucchini, sliced lengthwise into 4 slices
1 small yellow squash, sliced lengthwise into 4 slices
1 red bell pepper, seeded and cut into 8 pieces
1 green bell pepper, seeded and cut into 8 pieces
1 small red onion, peeled and cut into 4 slices
8 (6 inch) corn tortillas
1 cup shredded reduced-fat pepper jack cheese
Preheat the broiler. Line the broiler pan with foil, spray the foil with nonstick spray. Place the zucchini, yellow squash, red and green bell peppers, and the red onion on the broiler pan in a single layer. Broil 5 inches from the heat, until lightly charred, about 7 minutes on each side.
Preheat the oven to 450 degrees. Spray a baking sheet with nonstick spray. Arrange the vegetables on 4 of the tortillas. Top with the cheese and the remaining tortillas, lightly spray the tortilla tops with nonstick spray.
Place the quesadillas on the baking sheet and bake until hot and the cheese melts, about 7 minutes.
Per serving: 228 calories, 6 grams fat, 15 mg cholesterol, 236 mg sodium, 33 grams carbohydrates, 5 grams fiber, 13 grams protein
V-step (4)
Mambo cha cha x 2 (8)
Curtsy (4)
Walk forward (4)
L-Step (4)
Across the top (4)
Knee back home (4)
I did over the top with hop, A-Step, Diagonals, 3 repeater side legs with straddle, all working from a vertical step.
What's for Dinner?
Grilled Vegetable Quesadillas
Makes 4 servings, WW points each
1 small zucchini, sliced lengthwise into 4 slices
1 small yellow squash, sliced lengthwise into 4 slices
1 red bell pepper, seeded and cut into 8 pieces
1 green bell pepper, seeded and cut into 8 pieces
1 small red onion, peeled and cut into 4 slices
8 (6 inch) corn tortillas
1 cup shredded reduced-fat pepper jack cheese
Preheat the broiler. Line the broiler pan with foil, spray the foil with nonstick spray. Place the zucchini, yellow squash, red and green bell peppers, and the red onion on the broiler pan in a single layer. Broil 5 inches from the heat, until lightly charred, about 7 minutes on each side.
Preheat the oven to 450 degrees. Spray a baking sheet with nonstick spray. Arrange the vegetables on 4 of the tortillas. Top with the cheese and the remaining tortillas, lightly spray the tortilla tops with nonstick spray.
Place the quesadillas on the baking sheet and bake until hot and the cheese melts, about 7 minutes.
Per serving: 228 calories, 6 grams fat, 15 mg cholesterol, 236 mg sodium, 33 grams carbohydrates, 5 grams fiber, 13 grams protein
Wednesday, September 1, 2010
What's for Dinner, September 1, 2010
Great class this morning! Here's what we did:
L-Step off end (4)
Front kick (4)
Alt side leg x 2, facing end (8)
Up and lunge twice, straddle down (8)
2 repeater, walk back (8)
What's for Dinner?
Spinach-Parmesan Dip
At first, the spinach will seem to overflow in the skillet, but keep stirring--as it begins to wilt, it reduces in volume. Serve this creamy dip with crudités or hearty wheat crackers.
Yield: 2 cups (serving size: 1/4 cup)
1 teaspoon olive oil
3 garlic cloves, chopped
1/4 teaspoon salt
1 (10-ounce) package fresh spinach
1/2 cup basil leaves, loosely packed
1/3 cup (about 3 ounces) 1/3-less-fat cream cheese, softened
1/8 teaspoon black pepper
1/3 cup plain fat-free yogurt
1/4 cup (1 ounce) grated fresh Parmesan cheese
Heat olive oil in a large skillet over medium-high heat. Add garlic; sauté 1 minute. Add salt and spinach; sauté 3 minutes or until the spinach wilts. Place spinach mixture in a colander, pressing until mixture is barely moist.
Place spinach mixture, basil, cream cheese, and pepper in a food processor; process until smooth. Spoon spinach mixture into a medium bowl. Add yogurt and Parmesan; stir to combine. Chill.
CALORIES 63 (60% from fat); FAT 4.2g (sat 2.3g,mono 1.4g,poly 0.2g); IRON 1.1mg; CHOLESTEROL 11mg; CALCIUM 112mg; CARBOHYDRATE 3g; SODIUM 209mg; PROTEIN 4.1g; FIBER 0.9g
L-Step off end (4)
Front kick (4)
Alt side leg x 2, facing end (8)
Up and lunge twice, straddle down (8)
2 repeater, walk back (8)
What's for Dinner?
Spinach-Parmesan Dip
At first, the spinach will seem to overflow in the skillet, but keep stirring--as it begins to wilt, it reduces in volume. Serve this creamy dip with crudités or hearty wheat crackers.
Yield: 2 cups (serving size: 1/4 cup)
1 teaspoon olive oil
3 garlic cloves, chopped
1/4 teaspoon salt
1 (10-ounce) package fresh spinach
1/2 cup basil leaves, loosely packed
1/3 cup (about 3 ounces) 1/3-less-fat cream cheese, softened
1/8 teaspoon black pepper
1/3 cup plain fat-free yogurt
1/4 cup (1 ounce) grated fresh Parmesan cheese
Heat olive oil in a large skillet over medium-high heat. Add garlic; sauté 1 minute. Add salt and spinach; sauté 3 minutes or until the spinach wilts. Place spinach mixture in a colander, pressing until mixture is barely moist.
Place spinach mixture, basil, cream cheese, and pepper in a food processor; process until smooth. Spoon spinach mixture into a medium bowl. Add yogurt and Parmesan; stir to combine. Chill.
CALORIES 63 (60% from fat); FAT 4.2g (sat 2.3g,mono 1.4g,poly 0.2g); IRON 1.1mg; CHOLESTEROL 11mg; CALCIUM 112mg; CARBOHYDRATE 3g; SODIUM 209mg; PROTEIN 4.1g; FIBER 0.9g
Wednesday, August 25, 2010
What's for Dinner, August 25, 2010
Pam is up with the first half of class today, so I will post her block later. Are you ready for some bands?
What's for Dinner?
Curried Chicken Salad with Apples and Raisins
Enjoy this fruit-studded chicken salad with whole-grain crackers, or spread it on whole wheat bread for a sandwich.
Yield: 2 servings (serving size: about 1 cup)
1/4 cup low-fat mayonnaise
1 teaspoon curry powder
2 teaspoons water
1 cup chopped skinless, boneless Grilled Lemon-Herb Chicken (about 4 ounces)
3/4 cup chopped Braeburn apple (about 1 small)
1/3 cup diced celery
3 tablespoons raisins
1/8 teaspoon salt
Combine mayonnaise, curry powder, and water in a medium bowl, stirring with a whisk until well blended. Add the Grilled Lemon-Herb Chicken, chopped apple, celery, raisins, and salt; stir mixture well to combine. Cover and chill.
CALORIES 222 (22% from fat); FAT 5.4g (sat 0.9g,mono 1.7g,poly 2g); IRON 1.5mg; CHOLESTEROL 50mg; CALCIUM 30mg; CARBOHYDRATE 26.9g; SODIUM 731mg; PROTEIN 17.5g; FIBER 2.5g
What's for Dinner?
Curried Chicken Salad with Apples and Raisins
Enjoy this fruit-studded chicken salad with whole-grain crackers, or spread it on whole wheat bread for a sandwich.
Yield: 2 servings (serving size: about 1 cup)
1/4 cup low-fat mayonnaise
1 teaspoon curry powder
2 teaspoons water
1 cup chopped skinless, boneless Grilled Lemon-Herb Chicken (about 4 ounces)
3/4 cup chopped Braeburn apple (about 1 small)
1/3 cup diced celery
3 tablespoons raisins
1/8 teaspoon salt
Combine mayonnaise, curry powder, and water in a medium bowl, stirring with a whisk until well blended. Add the Grilled Lemon-Herb Chicken, chopped apple, celery, raisins, and salt; stir mixture well to combine. Cover and chill.
CALORIES 222 (22% from fat); FAT 5.4g (sat 0.9g,mono 1.7g,poly 2g); IRON 1.5mg; CHOLESTEROL 50mg; CALCIUM 30mg; CARBOHYDRATE 26.9g; SODIUM 731mg; PROTEIN 17.5g; FIBER 2.5g
Wednesday, August 18, 2010
What's for Dinner, August 18, 2010
Are you ready for a great workout? Here's my block for the day:
Up and lunge 4 exit front (12)
Revolve back home (4)
v-step x 2 (hop the second) (8)
3 repeater knee off end with options (8)
What's for Dinner?
Stuffed Flank Steak with Tomato Sauce
2 slices whole wheat bread, made into crumbs
1 10oz package frozen chopped spinach, drained and thawed
1 roasted red pepper, finely chopped
½ cup mozzarella cheese, shredded
¼ cup grated Parmesan cheese
2 cloves garlic, chopped
1 egg white
1 ¼ tsp salt
2-pound flank steak, trimmed of all visible fat
1 tsp olive oil
1 small onion, chopped
1 can crushed tomatoes
¼ tsp ground pepper
1. Preheat the oven to 400 degrees. Spray the rack of a roasting pan with nonstick spray
2. Combine the bread crumbs, spinach, roasted pepper, cheeses, 1 of the garlic cloves, the egg white, and ½ tsp salt in a medium bowl
3. With a long thin knife held horizontal to your cutting board, split the steak in half lengthwise without cutting all the way through. Open the steak like a book. Sprinkle evenly with the remaining salt. Spread the stuffing over the steak, leaving a 1-inch border. Roll the steak up tightly from one long side. Secure with toothpicks. Place the steak on the rack in roasting pan and roast 1 hour. Remove from the oven and let stand 15 minutes, then cut into crosswise slices.
4. Meanwhile, prepare the tomato sauce. Heat the oil in a nonstick saucepan, then add the onion and garlic. Sauté about 7-10 minutes. Add the tomatoes and pepper, bring to a boil. Reduce the heat and simmer, stirring occasionally, until slightly thickened, about 30 minutes. Serve with the steak slices.
8 servings:
6 weight watcher points, 271 calories, 11 grams fat, 5 grams saturated fat, 71 mg cholesterol, 728 mg sodium, 11 grams carbohydrates, 3 grams fiber, 31 grams protein, 181 mg calcium
Up and lunge 4 exit front (12)
Revolve back home (4)
v-step x 2 (hop the second) (8)
3 repeater knee off end with options (8)
What's for Dinner?
Stuffed Flank Steak with Tomato Sauce
2 slices whole wheat bread, made into crumbs
1 10oz package frozen chopped spinach, drained and thawed
1 roasted red pepper, finely chopped
½ cup mozzarella cheese, shredded
¼ cup grated Parmesan cheese
2 cloves garlic, chopped
1 egg white
1 ¼ tsp salt
2-pound flank steak, trimmed of all visible fat
1 tsp olive oil
1 small onion, chopped
1 can crushed tomatoes
¼ tsp ground pepper
1. Preheat the oven to 400 degrees. Spray the rack of a roasting pan with nonstick spray
2. Combine the bread crumbs, spinach, roasted pepper, cheeses, 1 of the garlic cloves, the egg white, and ½ tsp salt in a medium bowl
3. With a long thin knife held horizontal to your cutting board, split the steak in half lengthwise without cutting all the way through. Open the steak like a book. Sprinkle evenly with the remaining salt. Spread the stuffing over the steak, leaving a 1-inch border. Roll the steak up tightly from one long side. Secure with toothpicks. Place the steak on the rack in roasting pan and roast 1 hour. Remove from the oven and let stand 15 minutes, then cut into crosswise slices.
4. Meanwhile, prepare the tomato sauce. Heat the oil in a nonstick saucepan, then add the onion and garlic. Sauté about 7-10 minutes. Add the tomatoes and pepper, bring to a boil. Reduce the heat and simmer, stirring occasionally, until slightly thickened, about 30 minutes. Serve with the steak slices.
8 servings:
6 weight watcher points, 271 calories, 11 grams fat, 5 grams saturated fat, 71 mg cholesterol, 728 mg sodium, 11 grams carbohydrates, 3 grams fiber, 31 grams protein, 181 mg calcium
Wednesday, August 11, 2010
What's for Dinner, August 11, 2010
Pam did the first half today. Here is her block:
T-STep (8)
Shuffle turn x 2 (8)
L-Step (8)
Alt side leg x 2 (8)
What's for Dinner?
Roman-style Chicken
Recipe courtesy Giada De Laurentiis
4 servings
Ingredients
•4 skinless chicken breast halves, with ribs
•1/2 teaspoon salt, plus 1 teaspoon
•1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
•2 Tablespoons olive oil
•1 roasted red bell pepper, chopped
•3 ounces prosciutto, chopped
•2 cloves garlic, chopped
•1 (15-ounce) can diced tomatoes
•1/2 cup white wine
•1 tablespoon fresh thyme leaves
•1 teaspoon fresh oregano leaves
•1/2 cup chicken stock
•2 tablespoons capers
•1/4 cup chopped fresh flat-leaf parsley leaves
Directions
Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.
Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.
If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.
T-STep (8)
Shuffle turn x 2 (8)
L-Step (8)
Alt side leg x 2 (8)
What's for Dinner?
Roman-style Chicken
Recipe courtesy Giada De Laurentiis
4 servings
Ingredients
•4 skinless chicken breast halves, with ribs
•1/2 teaspoon salt, plus 1 teaspoon
•1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
•2 Tablespoons olive oil
•1 roasted red bell pepper, chopped
•3 ounces prosciutto, chopped
•2 cloves garlic, chopped
•1 (15-ounce) can diced tomatoes
•1/2 cup white wine
•1 tablespoon fresh thyme leaves
•1 teaspoon fresh oregano leaves
•1/2 cup chicken stock
•2 tablespoons capers
•1/4 cup chopped fresh flat-leaf parsley leaves
Directions
Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.
Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.
If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.
Wednesday, August 4, 2010
What's For Dinner, August 4, 2010
Well, first let me post Pam's block from Monday -- great block!
V-Step (4)
Mambo cha cha x 2 (8)
Curtsy walk around (8)
L-Step (4)
Across the top (4)
Knee home (4)
Now, here's my block for today:
V-Step (4)
Mambo cha cha (4)
Revolve 1/2 way (4)
Mambo cha cha (4)
Up and lunge x 2, exit home (8)
L-Step (8)
What's for Dinner?
Apple and Spinach Salad
2 Tbsp fresh lime juice
2 Tbsp fresh orange juice
2 tsp Dijon mustard
2 tsp honey
1/4 tsp salt
freshly ground black pepper to taste
1/2 cup thinly sliced red onion
8 cups fresh baby spinach (about 8 ounces)
1 large apple, cored and thinly sliced
1/4 cup (1 ounce) crumbled blue cheese
Combine juices, mustard, honey, salt and pepper in a small bowl and whisk together. Place onions and spinach in a large bowl. Add dressing and toss together. Top with blue cheese.
Serves: 6 - Per Serving:calories 60; total fat 2g; sat fat 1g; protein 3g; fiber 2g; sodium 251 mg; carbs 9g; 1 ww pts
V-Step (4)
Mambo cha cha x 2 (8)
Curtsy walk around (8)
L-Step (4)
Across the top (4)
Knee home (4)
Now, here's my block for today:
V-Step (4)
Mambo cha cha (4)
Revolve 1/2 way (4)
Mambo cha cha (4)
Up and lunge x 2, exit home (8)
L-Step (8)
What's for Dinner?
Apple and Spinach Salad
2 Tbsp fresh lime juice
2 Tbsp fresh orange juice
2 tsp Dijon mustard
2 tsp honey
1/4 tsp salt
freshly ground black pepper to taste
1/2 cup thinly sliced red onion
8 cups fresh baby spinach (about 8 ounces)
1 large apple, cored and thinly sliced
1/4 cup (1 ounce) crumbled blue cheese
Combine juices, mustard, honey, salt and pepper in a small bowl and whisk together. Place onions and spinach in a large bowl. Add dressing and toss together. Top with blue cheese.
Serves: 6 - Per Serving:calories 60; total fat 2g; sat fat 1g; protein 3g; fiber 2g; sodium 251 mg; carbs 9g; 1 ww pts
Wednesday, July 28, 2010
What's for Dinner, July 28, 2010
Pam is still on vacation, so we have another choreography filled class for today.
Block one
4 repeater knee off the end (8)
Box on the floor (4)
Alt knee (4)
2 repeater walk back (4)
Up and lunge exit (4)
Block two
Shuffle straddle x 2 (8)
3 squats and rock back (8)
Alt side leg x 2 (8)
Revolving door (8)
What's for Dinner?
I made this on Sunday and it won raves from the family! I used catfish, but any mild white fish would do. I've been finding it hard to find good fish in the grocery!
Baked Fish with Tomatoes and Roasted Red Pepper
Serves 4
4 white fish fillets, about 1 pound
20 cherry tomatoes
1/2 cup chopped roasted red pepper
1/3 cup low fat olive oil mayo
1 tablespoon Worcestershire sauce
1 tablespoon Dijon mustard
1/4 tsp salt
pepper to taste
4 slices light wheat bread, made into crumbs in the food processor or blender
2 tablespoons light margarine, melted
1. In a pyrex or Corningware dish, combine fish with 2 tablespoons water. Cover tightly with plastic wrap and microwave on High 3 minutes at a time, checking after each to rearrange fillets. Cook just until fish begins to flake. Drain water.
2. Add tomatoes and red pepper to fish.
3. In a small bowl, combine mayo, mustard, Worcestershire, salt and pepper. Spoon over fish and stir to combine.
4. In a separate bowl, combine bread crumbs and margarine. Sprinkle over fish. Bake in a preheated oven until top is golden, about 15 minutes.
Nutrition:
Per serving: 308 calories, 9 grams fat, 14 grams carbohydrates, 45 grams protein
Block one
4 repeater knee off the end (8)
Box on the floor (4)
Alt knee (4)
2 repeater walk back (4)
Up and lunge exit (4)
Block two
Shuffle straddle x 2 (8)
3 squats and rock back (8)
Alt side leg x 2 (8)
Revolving door (8)
What's for Dinner?
I made this on Sunday and it won raves from the family! I used catfish, but any mild white fish would do. I've been finding it hard to find good fish in the grocery!
Baked Fish with Tomatoes and Roasted Red Pepper
Serves 4
4 white fish fillets, about 1 pound
20 cherry tomatoes
1/2 cup chopped roasted red pepper
1/3 cup low fat olive oil mayo
1 tablespoon Worcestershire sauce
1 tablespoon Dijon mustard
1/4 tsp salt
pepper to taste
4 slices light wheat bread, made into crumbs in the food processor or blender
2 tablespoons light margarine, melted
1. In a pyrex or Corningware dish, combine fish with 2 tablespoons water. Cover tightly with plastic wrap and microwave on High 3 minutes at a time, checking after each to rearrange fillets. Cook just until fish begins to flake. Drain water.
2. Add tomatoes and red pepper to fish.
3. In a small bowl, combine mayo, mustard, Worcestershire, salt and pepper. Spoon over fish and stir to combine.
4. In a separate bowl, combine bread crumbs and margarine. Sprinkle over fish. Bake in a preheated oven until top is golden, about 15 minutes.
Nutrition:
Per serving: 308 calories, 9 grams fat, 14 grams carbohydrates, 45 grams protein
Saturday, July 24, 2010
Subbing for Pachi and Brandy
Block One
Walk over (3 count over, 3 count reverse, rock back) (8)
Full reverse turn (4)
Alt knee (4)
3 peter tuck (8)
Knee hop over cha cha (4)
Mambo cha cha (4)
Block Two
3 peter off the end (6)
Tic toc (2)
Box the floor (4)
Reverse turn (4)
quick quick over (4)
Cut the corner (4)
Curtsy (4)
Alt knee (4)
Block three
Stomp and pivot (4)
Up and lunge x 2, exit (8)
Alt kick (4)
tap out x 4 w/ rhythm option (16)
Walk over (3 count over, 3 count reverse, rock back) (8)
Full reverse turn (4)
Alt knee (4)
3 peter tuck (8)
Knee hop over cha cha (4)
Mambo cha cha (4)
Block Two
3 peter off the end (6)
Tic toc (2)
Box the floor (4)
Reverse turn (4)
quick quick over (4)
Cut the corner (4)
Curtsy (4)
Alt knee (4)
Block three
Stomp and pivot (4)
Up and lunge x 2, exit (8)
Alt kick (4)
tap out x 4 w/ rhythm option (16)
Wednesday, July 21, 2010
What's for Dinner, July 21, 2010
I'm all alone again today, while Pam helps Kitty launch Body Pump over at Military. Also I'm subbing Step Challenge for Pachi Friday! Here's what's in store for today:
Side leg straddle halfway ATW (8)
Curtsy x 2 (8)
2 repeater knee walk back (8)
L-Step (8)
Walk around the board (4)
Chasse over (4)
Walk around the board (4)
Chasse over (4)
Up and lunge 3 (8)
3 repeater knee from the top (8)
What's for Dinner?
Weight Watchers Moo Shu Chicken Wraps recipe
Ingredients
2 cups cooked chicken, shredded
4 flour tortillas
1 (8 ounce) bag coleslaw mix
2 tablespoons vegetable oil
1 tablespoon soy sauce
2 tablespoons hoisin sauce
Preparation
1. Heat the vegetable oil in a nonstick skillet.
2. Add the coleslaw mix and cook for about 2-3 minutes (just until slightly softened but still crunchy).
3. Add the chicken pieces and cook to heat through for another 1 or 2 minutes.
4. Stir in the soy sauce and hoisin sauce.
5. Remove from the heat.
6. Place the tortillas on a plate and cover with plastic wrap.
7. Microwave the tortillas on high for about 45-60 seconds (until softened).
8. Place 1/4 of the chicken and cabbage mixture on a tortilla.
9. Fold each tortilla end over, then roll to make an enclosed wrap.
Servings: 4
Nutritional information for one serving:
WW points: 7
Calories: 304
Total fat: 14.1 g
Cholesterol: 52 mg
Sodium: 634 mg
Total carbs: 22.4 g
Dietary fiber: 2.5 g
Protein: 21.6 g
Side leg straddle halfway ATW (8)
Curtsy x 2 (8)
2 repeater knee walk back (8)
L-Step (8)
Walk around the board (4)
Chasse over (4)
Walk around the board (4)
Chasse over (4)
Up and lunge 3 (8)
3 repeater knee from the top (8)
What's for Dinner?
Weight Watchers Moo Shu Chicken Wraps recipe
Ingredients
2 cups cooked chicken, shredded
4 flour tortillas
1 (8 ounce) bag coleslaw mix
2 tablespoons vegetable oil
1 tablespoon soy sauce
2 tablespoons hoisin sauce
Preparation
1. Heat the vegetable oil in a nonstick skillet.
2. Add the coleslaw mix and cook for about 2-3 minutes (just until slightly softened but still crunchy).
3. Add the chicken pieces and cook to heat through for another 1 or 2 minutes.
4. Stir in the soy sauce and hoisin sauce.
5. Remove from the heat.
6. Place the tortillas on a plate and cover with plastic wrap.
7. Microwave the tortillas on high for about 45-60 seconds (until softened).
8. Place 1/4 of the chicken and cabbage mixture on a tortilla.
9. Fold each tortilla end over, then roll to make an enclosed wrap.
Servings: 4
Nutritional information for one serving:
WW points: 7
Calories: 304
Total fat: 14.1 g
Cholesterol: 52 mg
Sodium: 634 mg
Total carbs: 22.4 g
Dietary fiber: 2.5 g
Protein: 21.6 g
Step Class Monday 7/19
I did the first half today, and I liked it!
Up and lunge ATW (8)
Curtsy x 2 (8)
Repeat above (16)
3 repeater side leg (8)
Revolving door (8)
Shuffle turn x 2 (8)
Boomarang (8)
Up and lunge ATW (8)
Curtsy x 2 (8)
Repeat above (16)
3 repeater side leg (8)
Revolving door (8)
Shuffle turn x 2 (8)
Boomarang (8)
Wednesday, July 14, 2010
What's for Dinner, July 14, 2010
I'm going it alone today while Pam gets some errands done, so here we go:
Block 1 (changes leads)
Up and lunge x 6, exit north (16)
Side leg straddle x 2 (8)
3 repeater side leg (8)
Block 2 (same lead)
Revolving door (8)
Curtsy x 2 (8)
Boomarang x 2 (8)
Shuffle turn x 2 (8)
opt to combine boomarang and shuffle turn if time permits.
What's for Dinner?
Hot Grand Marnier Soufflés
This dessert is beautiful, dramatic, and perfect for holiday dinner parties. It's not make-ahead, but to ensure it comes together quickly, separate the eggs, coat the ramekins with sugar, and measure out all the ingredients in advance.
Yield: 6 servings
Cooking spray
3/4 cup granulated sugar, divided
4 large egg yolks
3 tablespoons Grand Marnier (orange-flavored liqueur)
3/4 teaspoon vanilla extract
6 large egg whites
1/4 teaspoon cream of tartar
1/8 teaspoon salt
1 teaspoon powdered sugar
Preheat oven to 400°; place a heavy baking sheet on middle rack.
Coat 6 (8-ounce) ramekins with cooking spray, and sprinkle each dish with 2 teaspoons granulated sugar, shaking and turning to coat.
Place egg yolks in a large bowl; beat with a mixer at medium-high speed 5 minutes or until thick and pale. Gradually add 1/4 cup granulated sugar; beat 2 minutes. Beat in liqueur and vanilla.
Place egg whites in a large bowl; beat with a mixer at high speed 1 minute or until foamy using clean, dry beaters. Add the cream of tartar and salt; beat mixture until soft peaks form. Gradually add 1/4 cup granulated sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently stir one-fourth of egg white mixture into liqueur mixture. Gently fold in the remaining egg white mixture; divide evenly among the prepared ramekins.
Place soufflé dishes on baking sheet in oven; bake at 400° for 10 minutes or until tall and golden brown (soufflés will rise 1 1/2 to 2 inches above the dish rim). Quickly dust soufflés with powdered sugar. Serve immediately.
Note: Using a wide rubber spatula, gently fold egg whites into the batter by making a scooping motion from the bottom of the bowl to the top. This prevents the egg whites from deflating.
CALORIES 167 (18% from fat); FAT 3.4g (sat 1.1g,mono 1.3g,poly 0.5g); IRON 0.4mg; CHOLESTEROL 142mg; CALCIUM 18mg; CARBOHYDRATE 27.2g; SODIUM 109mg; PROTEIN 5.4g; FIBER 0.0g
Block 1 (changes leads)
Up and lunge x 6, exit north (16)
Side leg straddle x 2 (8)
3 repeater side leg (8)
Block 2 (same lead)
Revolving door (8)
Curtsy x 2 (8)
Boomarang x 2 (8)
Shuffle turn x 2 (8)
opt to combine boomarang and shuffle turn if time permits.
What's for Dinner?
Hot Grand Marnier Soufflés
This dessert is beautiful, dramatic, and perfect for holiday dinner parties. It's not make-ahead, but to ensure it comes together quickly, separate the eggs, coat the ramekins with sugar, and measure out all the ingredients in advance.
Yield: 6 servings
Cooking spray
3/4 cup granulated sugar, divided
4 large egg yolks
3 tablespoons Grand Marnier (orange-flavored liqueur)
3/4 teaspoon vanilla extract
6 large egg whites
1/4 teaspoon cream of tartar
1/8 teaspoon salt
1 teaspoon powdered sugar
Preheat oven to 400°; place a heavy baking sheet on middle rack.
Coat 6 (8-ounce) ramekins with cooking spray, and sprinkle each dish with 2 teaspoons granulated sugar, shaking and turning to coat.
Place egg yolks in a large bowl; beat with a mixer at medium-high speed 5 minutes or until thick and pale. Gradually add 1/4 cup granulated sugar; beat 2 minutes. Beat in liqueur and vanilla.
Place egg whites in a large bowl; beat with a mixer at high speed 1 minute or until foamy using clean, dry beaters. Add the cream of tartar and salt; beat mixture until soft peaks form. Gradually add 1/4 cup granulated sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently stir one-fourth of egg white mixture into liqueur mixture. Gently fold in the remaining egg white mixture; divide evenly among the prepared ramekins.
Place soufflé dishes on baking sheet in oven; bake at 400° for 10 minutes or until tall and golden brown (soufflés will rise 1 1/2 to 2 inches above the dish rim). Quickly dust soufflés with powdered sugar. Serve immediately.
Note: Using a wide rubber spatula, gently fold egg whites into the batter by making a scooping motion from the bottom of the bowl to the top. This prevents the egg whites from deflating.
CALORIES 167 (18% from fat); FAT 3.4g (sat 1.1g,mono 1.3g,poly 0.5g); IRON 0.4mg; CHOLESTEROL 142mg; CALCIUM 18mg; CARBOHYDRATE 27.2g; SODIUM 109mg; PROTEIN 5.4g; FIBER 0.0g
Wednesday, July 7, 2010
What's for Dinner, July 7, 2010
Pam is doing choreography today, so I'll post that this afternoon. But here's what's for dinner:
Our Homemade Quick Black Bean Burger
Serve on a bun with a hot sauce-spiked ketchup, spinach leaves, tomato slice, a slice of Monterey Jack cheese, avocado slices, and onion.
Yield: 4 patties (serving size: 1 patty)
1 (2-ounce) hamburger bun, torn into pieces
3 tablespoons olive oil, divided
2 teaspoons chopped garlic
1 (15.25-ounce) can black beans, rinsed and drained
1 teaspoon grated lime rind
3/4 teaspoon chili powder
1/2 teaspoon chopped fresh oregano
1/4 teaspoon salt
1 large egg, lightly beaten
1 large egg white, lightly beaten
1. Place bun in a food processor; process 4 times or until crumbs measure about 1 cup. Transfer to a bowl.
2. Combine 1 tablespoon oil, garlic, and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions (about 1/3 cup mixture per portion), shaping each into a 3-inch patty.
3. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add patties to pan; reduce heat to medium, and cook 4 minutes or until bottom edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done.
CALORIES 182 ; FAT 12.3g (sat 1.3g,mono 6.7g,poly 3.6g); CHOLESTEROL 53mg; CALCIUM 103mg; CARBOHYDRATE 15.6g; SODIUM 448mg; PROTEIN 6.6g; FIBER 4.6g; IRON 2mg
Cooking Light, NOVEMBER 2009
Our Homemade Quick Black Bean Burger
Serve on a bun with a hot sauce-spiked ketchup, spinach leaves, tomato slice, a slice of Monterey Jack cheese, avocado slices, and onion.
Yield: 4 patties (serving size: 1 patty)
1 (2-ounce) hamburger bun, torn into pieces
3 tablespoons olive oil, divided
2 teaspoons chopped garlic
1 (15.25-ounce) can black beans, rinsed and drained
1 teaspoon grated lime rind
3/4 teaspoon chili powder
1/2 teaspoon chopped fresh oregano
1/4 teaspoon salt
1 large egg, lightly beaten
1 large egg white, lightly beaten
1. Place bun in a food processor; process 4 times or until crumbs measure about 1 cup. Transfer to a bowl.
2. Combine 1 tablespoon oil, garlic, and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions (about 1/3 cup mixture per portion), shaping each into a 3-inch patty.
3. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add patties to pan; reduce heat to medium, and cook 4 minutes or until bottom edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done.
CALORIES 182 ; FAT 12.3g (sat 1.3g,mono 6.7g,poly 3.6g); CHOLESTEROL 53mg; CALCIUM 103mg; CARBOHYDRATE 15.6g; SODIUM 448mg; PROTEIN 6.6g; FIBER 4.6g; IRON 2mg
Cooking Light, NOVEMBER 2009
Wednesday, June 9, 2010
What's for Dinner, June 9, 2010
Welcome to Step for Wednesday, June 9! I have two blocks up for today, one that switches leads, and on that doesn't.
Block 1, 32 count A (switches leads)
Split Basic (1-8)
Rocking Horse (9-16)
V-Slide, mambo cha cha (17-24)
3 repeater knee (25-32)
Block 2, 32 count B (does not switch leads)
Shuffle straddle x2 (1-8)
3 squats and rock back (9-16)
Side leg x 2 (17-24)
Revolving door (25-32)
What's for Dinner?
Chinese Pepper Steak
1 ½ pound trimmed top round steak, cut into ½ inch strips
1 teaspoon black pepper ½ teaspoon garlic powder
¼ teaspoon salt
3 ½ teaspoons extra virgin olive oil, divided
1 ½ cups ½ inch wide, 2 inch long sweet onion strips
1 ¼ cups bell pepper strips, same size as above
1 teaspoons minced fresh garlic
2 cups canned crushed tomatoes
1 ½ tablespoons low-sodium soy sauce
Place the steak in a medium bowl. Add the black pepper, garlic powder, and salt. Toss to coat. Let stand for 10 minutes
Place a large nonstick pan over high heat. When the pan is hot, put in 1 teaspoon olive oil. Add half the steak and brown it on the pan. Add another teaspoon of olive oil, then the remaining steak. Brown that on all sides. Remove from the pan. Turn the heat to medium, and then add the remaining 1 ½ teaspoons olive oil, onion, bell pepper, and garlic. Cook, stirring occasionally, until just tender, about 5 minutes. Return the steak to the pan, and then stir in the tomatoes an soy sauce. Turn the heat back to high. When the liquid reaches a boil, cover the pan and turn the heat to low. Simmer, stirring occasionally until the meat is tender, about 1 ½ hours. Serve immediately, or refrigerate in a airtight container for up to 3 days.
Makes 6 cups, 6 servings
192 calories, 26 grams protein, 12 grams carbohydrates, 6 grams fat, 2 grams saturated fat, 50 mg cholesterol, 3 grams fiber, 480 mg sodium
Block 1, 32 count A (switches leads)
Split Basic (1-8)
Rocking Horse (9-16)
V-Slide, mambo cha cha (17-24)
3 repeater knee (25-32)
Block 2, 32 count B (does not switch leads)
Shuffle straddle x2 (1-8)
3 squats and rock back (9-16)
Side leg x 2 (17-24)
Revolving door (25-32)
What's for Dinner?
Chinese Pepper Steak
1 ½ pound trimmed top round steak, cut into ½ inch strips
1 teaspoon black pepper ½ teaspoon garlic powder
¼ teaspoon salt
3 ½ teaspoons extra virgin olive oil, divided
1 ½ cups ½ inch wide, 2 inch long sweet onion strips
1 ¼ cups bell pepper strips, same size as above
1 teaspoons minced fresh garlic
2 cups canned crushed tomatoes
1 ½ tablespoons low-sodium soy sauce
Place the steak in a medium bowl. Add the black pepper, garlic powder, and salt. Toss to coat. Let stand for 10 minutes
Place a large nonstick pan over high heat. When the pan is hot, put in 1 teaspoon olive oil. Add half the steak and brown it on the pan. Add another teaspoon of olive oil, then the remaining steak. Brown that on all sides. Remove from the pan. Turn the heat to medium, and then add the remaining 1 ½ teaspoons olive oil, onion, bell pepper, and garlic. Cook, stirring occasionally, until just tender, about 5 minutes. Return the steak to the pan, and then stir in the tomatoes an soy sauce. Turn the heat back to high. When the liquid reaches a boil, cover the pan and turn the heat to low. Simmer, stirring occasionally until the meat is tender, about 1 ½ hours. Serve immediately, or refrigerate in a airtight container for up to 3 days.
Makes 6 cups, 6 servings
192 calories, 26 grams protein, 12 grams carbohydrates, 6 grams fat, 2 grams saturated fat, 50 mg cholesterol, 3 grams fiber, 480 mg sodium
Wednesday, June 2, 2010
What's for Dinner, June 2, 2010
I've got first half today, so here are my 2 blocks:
Block 1
Rockinghorse (8)
V-Step x 2 (8)
Curtsy, walk around the board (8)
Curtsy, walk around the board (8)
Block 2
Shuffle turn (4)
Chasse over (4)
Shuffle turn (4)
Chasse over (4)
Side leg alt x 2 (8)
3 repeater side leg (8)
What's for Dinner?
Cheesy Eggplant Lasagna
2 medium eggplants, peeled and cut into ¼ inch slices
2 pinches garlic salt
1 package sliced fresh mushrooms
1 clove garlic, minced
2 cups low-fat marinara sauce
1 ¾ cup finely shredded low-fat or fat-free mozzarella cheese
Preheat the broiler. Mist a 13 x 9 inch glass baking dish with olive oil spray. Set aside.
Lightly mist the eggplant with olive oil spray. Place on a medium non-stick baking sheet. Sprinkle both side with garlic salt. Broil 6 inches from the heat for 3 – 5 minutes per side.
Meanwhile, lightly mist a medium nonstick skillet with olive oil spray. Set over medium heat. Add the mushrooms and garlic. Cook, stirring occasionally, for 8 – 10 minutes, or until there is no liquid remaining in the pan and the mushrooms are starting to brown.
Preheat the oven to 350 degrees. Place half of the eggplant in a single layer in the bottom of the prepared baking dish. Top with half of the mushroom mixture, half of the marinara sauce, and half of the cheese. Repeat layer. Cover with aluminum foil.
Bake for 20 minutes. Remove the foil and bake for 10 – 15 minutes, or until hot and bubbly. Remove and let stand for 10 minutes. Cut into 6 equal portions. Serve immediately.
Makes 6 servings
Per serving: 196 calories, 16 grams protein, 25 grams carbs, 6 grams fat, 15 mg cholesterol, 11 grams fiber, 800 mg sodium
Block 1
Rockinghorse (8)
V-Step x 2 (8)
Curtsy, walk around the board (8)
Curtsy, walk around the board (8)
Block 2
Shuffle turn (4)
Chasse over (4)
Shuffle turn (4)
Chasse over (4)
Side leg alt x 2 (8)
3 repeater side leg (8)
What's for Dinner?
Cheesy Eggplant Lasagna
2 medium eggplants, peeled and cut into ¼ inch slices
2 pinches garlic salt
1 package sliced fresh mushrooms
1 clove garlic, minced
2 cups low-fat marinara sauce
1 ¾ cup finely shredded low-fat or fat-free mozzarella cheese
Preheat the broiler. Mist a 13 x 9 inch glass baking dish with olive oil spray. Set aside.
Lightly mist the eggplant with olive oil spray. Place on a medium non-stick baking sheet. Sprinkle both side with garlic salt. Broil 6 inches from the heat for 3 – 5 minutes per side.
Meanwhile, lightly mist a medium nonstick skillet with olive oil spray. Set over medium heat. Add the mushrooms and garlic. Cook, stirring occasionally, for 8 – 10 minutes, or until there is no liquid remaining in the pan and the mushrooms are starting to brown.
Preheat the oven to 350 degrees. Place half of the eggplant in a single layer in the bottom of the prepared baking dish. Top with half of the mushroom mixture, half of the marinara sauce, and half of the cheese. Repeat layer. Cover with aluminum foil.
Bake for 20 minutes. Remove the foil and bake for 10 – 15 minutes, or until hot and bubbly. Remove and let stand for 10 minutes. Cut into 6 equal portions. Serve immediately.
Makes 6 servings
Per serving: 196 calories, 16 grams protein, 25 grams carbs, 6 grams fat, 15 mg cholesterol, 11 grams fiber, 800 mg sodium
Wednesday, May 26, 2010
What's for Dinner, May 26, 2010
Pam is starting and here is her block:
Mambo off the end (4)
Basic Across the top (4)
Knee straddle x 2 (8)
Rocking horse (8)
Knee alt x 2 (8)
I think I'll turn the step vertical and play around with some freestyle stuff!
What's for Dinner?
Green Onion Hummus with Lime
Makes about 2 cups
3 green onions, coarsely chopped
1 can chickpeas, drained and rinsed
¼ cup tahini (sesame paste)
2 ½ tablespoons lime juice
½ teaspoon salt
1/8 teaspoon cayenne
2 tablespoons extra-virgin olive oil
Paprika, for garnish
In a food processor, process the green onion until finely minced. Add the chickpeas and tahini and process until smooth. Add lime juice, salt and cayenne and process until well combined. With the machine running, slowly stream in the oil an process until smooth. Taste to adjust seasonings. Transfer to a bowl and sprinkle with paprika.
Mambo off the end (4)
Basic Across the top (4)
Knee straddle x 2 (8)
Rocking horse (8)
Knee alt x 2 (8)
I think I'll turn the step vertical and play around with some freestyle stuff!
What's for Dinner?
Green Onion Hummus with Lime
Makes about 2 cups
3 green onions, coarsely chopped
1 can chickpeas, drained and rinsed
¼ cup tahini (sesame paste)
2 ½ tablespoons lime juice
½ teaspoon salt
1/8 teaspoon cayenne
2 tablespoons extra-virgin olive oil
Paprika, for garnish
In a food processor, process the green onion until finely minced. Add the chickpeas and tahini and process until smooth. Add lime juice, salt and cayenne and process until well combined. With the machine running, slowly stream in the oil an process until smooth. Taste to adjust seasonings. Transfer to a bowl and sprinkle with paprika.
Blocks for Monday Step class on 5/24/10
Here are the blocks I did on Monday:
Block 1:
Up and double lunge right and left (12)
Curtsy home (4)
Tap out x 2 (8)
Alt. knee x 2 (8)
Block 2:
V-Step x 3, hop the second (12)
Mambo cha cha (4)
Revolving door (8)
Alt side leg
Block 1:
Up and double lunge right and left (12)
Curtsy home (4)
Tap out x 2 (8)
Alt. knee x 2 (8)
Block 2:
V-Step x 3, hop the second (12)
Mambo cha cha (4)
Revolving door (8)
Alt side leg
Wednesday, May 12, 2010
What's for Dinner, May 12, 2010
Fun week for Pam and I, with two great blocks!
Alison's Monday block:
L-Step x 2 (16)
2 repeater walk back (8)
Alt side leg x 2 (8)
Up and lunge x 6, exit (16)
Jump shot x 2 (8)
Tap out x 2 (8)
Pam's Wednesday block:
V-Step (4)
Mambo cha cha (4)
2 repeater walk back (8)
Curtsy x 2 (8)
Walk around to the front (4)
Alt knee (4)
What's For Dinner?
Sassy Southwest Egg Rolls
3 La Tortilla Factory Smart and Delicious Low Carb tortillas
1 ounce cooked skinless chicken breast, shredded
3/4 cup frozen chopped spinach, thawed and drained
2 tablespoons canned black beans
2 tablespoons canned corn, drained
1 ounce fat-free jalapeno jack cheese, shredded
1 tablespoon diced red pepper
2 tablespoons fat-free sour cream
1 tablespoon mashed avocado
1 tablespoon diced tomato
1/2 teaspoon dry ranch dressing mix
Black pepper to taste
Preheat oven to 400 degrees
In a small microwave-safe bowl, combine chicken, spinach, beans, corn, cheese and pepper. Heat for 30 seconds in the microwave.
Warm tortillas in the microwave for 15 seconds. On a clean flat surface, lay out tortillas side by side. Place one-third of the chicken-spinach mixture in the center of each tortilla.
To assemble, fold sides in, so none of the filling can escape during cooking, and roll up from the bottom of the tortilla.
Place a three rolls seam side down on a baking sheet sprayed with nonstick cooking spray.
Bake in the oven for 12 minutes, flipping rolls over about halfway through cooking. Egg rolls should be crispy when done.
Meanwhile, mix remaining ingredients together for sauce.
Once egg rolls are done baking, allow them to cool for a few minutes. Cut each in half on a diagonal and arrange them beautifully on a plate. Serve with dipping sauce.
Alison's Monday block:
L-Step x 2 (16)
2 repeater walk back (8)
Alt side leg x 2 (8)
Up and lunge x 6, exit (16)
Jump shot x 2 (8)
Tap out x 2 (8)
Pam's Wednesday block:
V-Step (4)
Mambo cha cha (4)
2 repeater walk back (8)
Curtsy x 2 (8)
Walk around to the front (4)
Alt knee (4)
What's For Dinner?
Sassy Southwest Egg Rolls
3 La Tortilla Factory Smart and Delicious Low Carb tortillas
1 ounce cooked skinless chicken breast, shredded
3/4 cup frozen chopped spinach, thawed and drained
2 tablespoons canned black beans
2 tablespoons canned corn, drained
1 ounce fat-free jalapeno jack cheese, shredded
1 tablespoon diced red pepper
2 tablespoons fat-free sour cream
1 tablespoon mashed avocado
1 tablespoon diced tomato
1/2 teaspoon dry ranch dressing mix
Black pepper to taste
Preheat oven to 400 degrees
In a small microwave-safe bowl, combine chicken, spinach, beans, corn, cheese and pepper. Heat for 30 seconds in the microwave.
Warm tortillas in the microwave for 15 seconds. On a clean flat surface, lay out tortillas side by side. Place one-third of the chicken-spinach mixture in the center of each tortilla.
To assemble, fold sides in, so none of the filling can escape during cooking, and roll up from the bottom of the tortilla.
Place a three rolls seam side down on a baking sheet sprayed with nonstick cooking spray.
Bake in the oven for 12 minutes, flipping rolls over about halfway through cooking. Egg rolls should be crispy when done.
Meanwhile, mix remaining ingredients together for sauce.
Once egg rolls are done baking, allow them to cool for a few minutes. Cut each in half on a diagonal and arrange them beautifully on a plate. Serve with dipping sauce.
Wednesday, May 5, 2010
What's for Dinner, May 5, 2010, Cinco de Mayo!
Pam is back with the first half, same as Monday:
Spider (8)
Boomerang (8)
Shuffle turn x 2 (8)
L-Step (8)
For my half, we're going to do some more freestyle intervals, then on to abs!
What's for Dinner?
In honor of Cinco de Mayo, our recipe is for guiltless Queso dip, courtesy of Hungry Girl:
That means, "Kiss my cheese!" And while we don't really recommend getting all smoochy with a bowl of steaming cheese dip, don't be surprised if someone lays one on YOU after you serve our Gooey-Good Queso Dip. Get your dunk on!
Ingredients:
1 cup frozen ground-beef-style soy crumbles (like the kind by Boca or Morningstar Farms)
3/4 tsp. dry taco seasoning mix, divided
3/4 tsp. ground cumin, divided
1/3 cup light plain soymilk
2/3 cup shredded fat-free cheddar cheese
2 wedges The Laughing Cow Light Original Swiss cheese
1 1/2 tbsp. fat-free cream cheese, room temperature
1/8 tsp. chili powder, or more to taste
30 (about 1 2/3 oz.) Guiltless Gourmet All Natural Yellow Corn Tortilla Chips (or another brand of low-fat baked tortilla chips)
Directions:
Bring a small pot sprayed with nonstick spray to medium-high heat. Add frozen crumbles and sprinkle with 1/2 tsp. taco seasoning and 1/4 tsp. cumin. Cook for about 4 minutes, mixing occasionally, until thawed and hot. Remove seasoned crumbles and set aside. Remove pot from heat and let cool slightly.
To the pot, add soymilk, all three cheeses, chili powder, remaining 1/4 tsp. taco seasoning, and remaining 1/2 tsp. cumin. Add 1/4 cup water and bring to medium-low heat. Stirring frequently, heat until cheeses have melted and mixture has a smooth, sauce-like consistency.
Add seasoned crumbles to the pot, and continue to cook and stir until hot. If you like, warm chips in the microwave. Place dip in a fun bowl, and serve with chips!
MAKES 3 SERVINGS
Serving Size: 1/3rd of recipe (about 1/3 cup dip and 10 chips)
Calories: 186
Fat: 4g
Sodium: 821mg
Carbs: 17g
Fiber: 3g
Sugars: 1.5g
Protein: 19g
POINTS® value 3*
Spider (8)
Boomerang (8)
Shuffle turn x 2 (8)
L-Step (8)
For my half, we're going to do some more freestyle intervals, then on to abs!
What's for Dinner?
In honor of Cinco de Mayo, our recipe is for guiltless Queso dip, courtesy of Hungry Girl:
That means, "Kiss my cheese!" And while we don't really recommend getting all smoochy with a bowl of steaming cheese dip, don't be surprised if someone lays one on YOU after you serve our Gooey-Good Queso Dip. Get your dunk on!
Ingredients:
1 cup frozen ground-beef-style soy crumbles (like the kind by Boca or Morningstar Farms)
3/4 tsp. dry taco seasoning mix, divided
3/4 tsp. ground cumin, divided
1/3 cup light plain soymilk
2/3 cup shredded fat-free cheddar cheese
2 wedges The Laughing Cow Light Original Swiss cheese
1 1/2 tbsp. fat-free cream cheese, room temperature
1/8 tsp. chili powder, or more to taste
30 (about 1 2/3 oz.) Guiltless Gourmet All Natural Yellow Corn Tortilla Chips (or another brand of low-fat baked tortilla chips)
Directions:
Bring a small pot sprayed with nonstick spray to medium-high heat. Add frozen crumbles and sprinkle with 1/2 tsp. taco seasoning and 1/4 tsp. cumin. Cook for about 4 minutes, mixing occasionally, until thawed and hot. Remove seasoned crumbles and set aside. Remove pot from heat and let cool slightly.
To the pot, add soymilk, all three cheeses, chili powder, remaining 1/4 tsp. taco seasoning, and remaining 1/2 tsp. cumin. Add 1/4 cup water and bring to medium-low heat. Stirring frequently, heat until cheeses have melted and mixture has a smooth, sauce-like consistency.
Add seasoned crumbles to the pot, and continue to cook and stir until hot. If you like, warm chips in the microwave. Place dip in a fun bowl, and serve with chips!
MAKES 3 SERVINGS
Serving Size: 1/3rd of recipe (about 1/3 cup dip and 10 chips)
Calories: 186
Fat: 4g
Sodium: 821mg
Carbs: 17g
Fiber: 3g
Sugars: 1.5g
Protein: 19g
POINTS® value 3*
Tuesday, April 27, 2010
What's for Dinner, April 28, 2010
I'm going back exactly one year, to see what we did then! And here it is:
Block One:
L-Step (1-4)
Cross the top x 3 (5-16)
Up and lunge x 3, exit (17-26)
2-repeater knee (27-32)
Block 2:
Charleston kick x 2 (1-8)
Kick straddle around the world (9-24)
3 repeater kick (25-32)
I haven't figured out the recipe yet, look for it tomorrow morning!
Block One:
L-Step (1-4)
Cross the top x 3 (5-16)
Up and lunge x 3, exit (17-26)
2-repeater knee (27-32)
Block 2:
Charleston kick x 2 (1-8)
Kick straddle around the world (9-24)
3 repeater kick (25-32)
I haven't figured out the recipe yet, look for it tomorrow morning!
Sub for Pachi Friday 4/23/10
I'll forget if I don't write this down:
Block 1:
Curtsy (4)
Walk x 2, pivoting to end of board (2)
Shuffle down the board (4)
2 repeater knee
Alt tap out x 4, option is double stomp with rhythm transition (16)
Block 2:
3 count over, 3 count reverse turn, rock back (8) -- cue was walk Sally
Full reverse turn (4)
Alt side leg (4)
3 repeater tuck (rebound on 1st and 3rd knee) (8)
Hop turn backwards, cha cha on step (4)
Mambo cha cha on floor (4)
Block 3:
Stomp and pivot (4)
Up and lunge x 2, exit (8)
Alt knee (4)
Revolving door (8)
Rhythm mambo (8)
Block 1:
Curtsy (4)
Walk x 2, pivoting to end of board (2)
Shuffle down the board (4)
2 repeater knee
Alt tap out x 4, option is double stomp with rhythm transition (16)
Block 2:
3 count over, 3 count reverse turn, rock back (8) -- cue was walk Sally
Full reverse turn (4)
Alt side leg (4)
3 repeater tuck (rebound on 1st and 3rd knee) (8)
Hop turn backwards, cha cha on step (4)
Mambo cha cha on floor (4)
Block 3:
Stomp and pivot (4)
Up and lunge x 2, exit (8)
Alt knee (4)
Revolving door (8)
Rhythm mambo (8)
Wednesday, April 21, 2010
What's for Dinner, Wednesday, April 21, 2010
I've got the first half this morning. I had this written down and I've never done it!
Block One:
Charleston kick (8)
3 repeater knee off the end, tap down (8)
Across the top x 2 (8)
Knee walk back (8)
If I have time, I'll do the block I did on Monday. Pam is going to do freestyle for the second half.
What's for Dinner?
Coconut-Glaze Fruit Salad
For Salad:
2 cups halved strawberries
1 cup blueberries
1 cup red grapes
1 cup chopped peaches (I used canned)
1 large banana, sliced
1 large apple, chopped
For Glaze:
6 ounces fat-free vanilla yogurt
1/4 cup light coconut milk
2 packets Splenda or Truvia
1/4 teaspoon coconut extract
1/4 teaspoon lime juice
In a large bowl combine fruit, set aside.
In a mixing bowl, combine all glaze ingredients until mixed well.
Add glaze to fruit bowl. Toss to coat fruit evenly. Refrigerate.
Makes 6 1 cup servings: 122 calories, 1g fat, 20 mg sodium, 28.5 g carbs, 3.5 g fiber, 20.5
g sugars, 2.5 grams protein. Weight Watcher points - 2
Rocco's Fettuccine Alfredo
DiSpirito's latest cookbook, Now Eat This!, transforms heart-stopping dishes like this pasta,traditionally laden with heavy cream, butter, and cheese. Here, he re-creates the sauce's velvety texture with Greek yogurt and chicken broth.
8 ounces whole-wheat fettuccine
1 tablespoon butter
3 garlic cloves, minced
2 teaspoons cornstarch
Pinch of ground nutmeg
3/4 cup low-fat, low-sodium chicken broth
3/4 cup grated Parmigiano-Reggiano cheese
3/4 cup 5 percent Greek yogurt
Salt and freshly ground black pepper to taste
Bring a pot of salted water to a boil. Add fettuccine; cook according to package directions.
While pasta cooks, melt butter in a large nonstick saute pan over medium heat. Add garlic
and cook two minutes.
Combine cornstarch and nutmeg in a small bowl; whisk in chicken broth until smooth. Pour
into saute pan, raise the heat, and bring sauce to a simmer, whisking occasionally.
Whisk in 1/2 cup of the cheese until melted. Remove pan from heat.
Whisk in yogurt until smooth.
Toss fettuccine with Alfredo sauce. Season with salt and pepper. Top pasta with remaining
cheese. Serves four.
CALORIES PER SERVING: 336
CARBS: 47 G
PROTEIN: 18 G
FAT: 10 G
Block One:
Charleston kick (8)
3 repeater knee off the end, tap down (8)
Across the top x 2 (8)
Knee walk back (8)
If I have time, I'll do the block I did on Monday. Pam is going to do freestyle for the second half.
What's for Dinner?
Coconut-Glaze Fruit Salad
For Salad:
2 cups halved strawberries
1 cup blueberries
1 cup red grapes
1 cup chopped peaches (I used canned)
1 large banana, sliced
1 large apple, chopped
For Glaze:
6 ounces fat-free vanilla yogurt
1/4 cup light coconut milk
2 packets Splenda or Truvia
1/4 teaspoon coconut extract
1/4 teaspoon lime juice
In a large bowl combine fruit, set aside.
In a mixing bowl, combine all glaze ingredients until mixed well.
Add glaze to fruit bowl. Toss to coat fruit evenly. Refrigerate.
Makes 6 1 cup servings: 122 calories, 1g fat, 20 mg sodium, 28.5 g carbs, 3.5 g fiber, 20.5
g sugars, 2.5 grams protein. Weight Watcher points - 2
Rocco's Fettuccine Alfredo
DiSpirito's latest cookbook, Now Eat This!, transforms heart-stopping dishes like this pasta,traditionally laden with heavy cream, butter, and cheese. Here, he re-creates the sauce's velvety texture with Greek yogurt and chicken broth.
8 ounces whole-wheat fettuccine
1 tablespoon butter
3 garlic cloves, minced
2 teaspoons cornstarch
Pinch of ground nutmeg
3/4 cup low-fat, low-sodium chicken broth
3/4 cup grated Parmigiano-Reggiano cheese
3/4 cup 5 percent Greek yogurt
Salt and freshly ground black pepper to taste
Bring a pot of salted water to a boil. Add fettuccine; cook according to package directions.
While pasta cooks, melt butter in a large nonstick saute pan over medium heat. Add garlic
and cook two minutes.
Combine cornstarch and nutmeg in a small bowl; whisk in chicken broth until smooth. Pour
into saute pan, raise the heat, and bring sauce to a simmer, whisking occasionally.
Whisk in 1/2 cup of the cheese until melted. Remove pan from heat.
Whisk in yogurt until smooth.
Toss fettuccine with Alfredo sauce. Season with salt and pepper. Top pasta with remaining
cheese. Serves four.
CALORIES PER SERVING: 336
CARBS: 47 G
PROTEIN: 18 G
FAT: 10 G
Monday, April 19, 2010
Monday Morning Step Class
Pam did the first block:
Corner to Corner (4)
Rocking horse moving back (4)
1/2 revolve (4)
Alt. knee (4)
L-Step (8)
Split Basic (8)
I did the second block:
2 repeater straddle and squat (8)
2 repeater walk back (8)
4 quick squats and a 3 repeater knee (16)
Corner to Corner (4)
Rocking horse moving back (4)
1/2 revolve (4)
Alt. knee (4)
L-Step (8)
Split Basic (8)
I did the second block:
2 repeater straddle and squat (8)
2 repeater walk back (8)
4 quick squats and a 3 repeater knee (16)
Wednesday, April 14, 2010
What's for Dinner? 4/14/10
Pam is doing the first half, I'm on second. So we're going to combine blocks today.
Block 1 Pam (changes leads)
Mambo off the end (4)
Across the top no tap (4)
Knee straddle x 2 (8)
Side leg alterate x 2 (8)
3 repeater knee (8)
Block 2 Alison (same lead)
Rocking horse (4)
Rocking hop (4)
Up and lunge x 2 and exit (8)
Alt. kick around the world (16)
Dinner is served!
Macaroni and 4 Cheeses
Cooking Spray
1/2 box Ronzoni Healthy Harvest Penne pasta
1 cup skim milk
1 16 oz. package frozen cauliflower
4 ounces cheddar cheese, grated
4 ounces fat free Monterey Jack cheese, shredded (Winn Dixie, in the organic section)
1/3 cup fat free Ricotta cheese
1 tsp salt
1 tsp mustard
1/8 tsp cayenne pepper
2 tablespoons grated Parmesan
2 tablespoons bread crumbs
1 tsp olive oil
Preheat the oven to 375 degrees. Coat a small baking dish with cooking spray.
Bring a large pot of water to boil. Add the pasta and cook until tender but firm. Drain and transfer to a large bowl.
Cook the frozen cauliflower in the mild over low heat, stirring occasionally, until soft. Pour the cauliflower, milk, cheddar, jack, ricotta, and spices into a blender, and blend until smooth.
Pour the sauce over the pasta and stir to combine. Transfer to the baking dish.
Combine bread crumbs, Parmesan, and oil in a small bowl. Sprinkle over the top of the pasta. Bake for 20 minutes.
Makes 4 servings, 350 calories each.
Block 1 Pam (changes leads)
Mambo off the end (4)
Across the top no tap (4)
Knee straddle x 2 (8)
Side leg alterate x 2 (8)
3 repeater knee (8)
Block 2 Alison (same lead)
Rocking horse (4)
Rocking hop (4)
Up and lunge x 2 and exit (8)
Alt. kick around the world (16)
Dinner is served!
Macaroni and 4 Cheeses
Cooking Spray
1/2 box Ronzoni Healthy Harvest Penne pasta
1 cup skim milk
1 16 oz. package frozen cauliflower
4 ounces cheddar cheese, grated
4 ounces fat free Monterey Jack cheese, shredded (Winn Dixie, in the organic section)
1/3 cup fat free Ricotta cheese
1 tsp salt
1 tsp mustard
1/8 tsp cayenne pepper
2 tablespoons grated Parmesan
2 tablespoons bread crumbs
1 tsp olive oil
Preheat the oven to 375 degrees. Coat a small baking dish with cooking spray.
Bring a large pot of water to boil. Add the pasta and cook until tender but firm. Drain and transfer to a large bowl.
Cook the frozen cauliflower in the mild over low heat, stirring occasionally, until soft. Pour the cauliflower, milk, cheddar, jack, ricotta, and spices into a blender, and blend until smooth.
Pour the sauce over the pasta and stir to combine. Transfer to the baking dish.
Combine bread crumbs, Parmesan, and oil in a small bowl. Sprinkle over the top of the pasta. Bake for 20 minutes.
Makes 4 servings, 350 calories each.
Wednesday, April 7, 2010
What's for Dinner, April 7, 2010
Pam is joining us today!
Block One:
Knee off the end (4)
Jump shot or hop up off end (4)
Side kick off end (4)
Knee Home (4)
Up and lung x 3 and exit (10)
2 Repeater knee, opt to rebound (6)
What's for Dinner?
Expresso Cake in a Mug
1 tsp instant coffee granules
1 tsp mini chocolate chips
3 Tbs devil's food cake mix
1 Tbs fat-free sour cream
1 Tbs fat-free liquid egg substitute
1/4 tsp vanilla extract
1/8 tsp baking powder
1 no-cal sweetener packet
Dash salt
Combine ingredients in a microwave-safe coffee mug and microwave on high 1 minute.
147 calories
Pom Tea
6 Chamomile Green Tea bags
4 cups boiling water
8 ounces Pomegranate juice
Steep tea bags in water for about 5 minutes. Remove and add Pom juice and low cal sweetener if desired. Makes 5 1 cup servings at 32 calories each.
Block One:
Knee off the end (4)
Jump shot or hop up off end (4)
Side kick off end (4)
Knee Home (4)
Up and lung x 3 and exit (10)
2 Repeater knee, opt to rebound (6)
What's for Dinner?
Expresso Cake in a Mug
1 tsp instant coffee granules
1 tsp mini chocolate chips
3 Tbs devil's food cake mix
1 Tbs fat-free sour cream
1 Tbs fat-free liquid egg substitute
1/4 tsp vanilla extract
1/8 tsp baking powder
1 no-cal sweetener packet
Dash salt
Combine ingredients in a microwave-safe coffee mug and microwave on high 1 minute.
147 calories
Pom Tea
6 Chamomile Green Tea bags
4 cups boiling water
8 ounces Pomegranate juice
Steep tea bags in water for about 5 minutes. Remove and add Pom juice and low cal sweetener if desired. Makes 5 1 cup servings at 32 calories each.
Wednesday, March 24, 2010
What's for Dinner, March 24, 2010
I had a great time with Monday Military class! Thanks to everyone who came, even though Pam wasn't there.
Two blocks, the first switched leads, the second doesn't.
Block one:
V-Step 3 times (hop the second) (12)
Alt knee (opt to hop and hold) (4)
Revolving door (8)
Alt kick x 2 (8)
Block two:
L-Step (8)
Curtsy (4)
Walk around (4)
Shuffle turn (4)
Chasse over (4)
Shuffle turn (4)
Chasse over (4)
What's for Dinner?
Cheese Stuffed Shells
Ingredients:
1 block of reduced fat cream cheese
2 cups part skim mozzarella cheese
1 egg
1 box large shell pasta
2 tsp garlic salt
Pepper to taste
1 jar Spaghetti Sauce
Directions:
Mix together cheeses, egg, garlic salt and pepper well. Place mixture in large Ziplock bag and seal. Cut the corner off the bag to allow cheese to squeeze through. Fill pasta shells and freeze. (You can skip the freezing part if you are making them immediately.)
Take frozen pasta shells and place in 9x13 pan. Cover with spaghetti sauce and leave covered overnight in refrigerator.
When ready to bake, place covered 9x13 in oven at 350 degrees and bake for approximately 30 minutes or until cheese is melted and bubbly
Two blocks, the first switched leads, the second doesn't.
Block one:
V-Step 3 times (hop the second) (12)
Alt knee (opt to hop and hold) (4)
Revolving door (8)
Alt kick x 2 (8)
Block two:
L-Step (8)
Curtsy (4)
Walk around (4)
Shuffle turn (4)
Chasse over (4)
Shuffle turn (4)
Chasse over (4)
What's for Dinner?
Cheese Stuffed Shells
Ingredients:
1 block of reduced fat cream cheese
2 cups part skim mozzarella cheese
1 egg
1 box large shell pasta
2 tsp garlic salt
Pepper to taste
1 jar Spaghetti Sauce
Directions:
Mix together cheeses, egg, garlic salt and pepper well. Place mixture in large Ziplock bag and seal. Cut the corner off the bag to allow cheese to squeeze through. Fill pasta shells and freeze. (You can skip the freezing part if you are making them immediately.)
Take frozen pasta shells and place in 9x13 pan. Cover with spaghetti sauce and leave covered overnight in refrigerator.
When ready to bake, place covered 9x13 in oven at 350 degrees and bake for approximately 30 minutes or until cheese is melted and bubbly
Saturday, March 20, 2010
Subbing for Pam, Monday, March 22 2010
2 blocks today.
Block one:
L-Step (8)
Walk around the board (4)
Half revolve home (4)
Shuffle turn (4)
Chasse over (Pachi's Lindy) (4)
Shuffle turn (on north) (4)
Chasse over (4)
Block 2:
Double stomp to each corner (10)
2 repeater (opt to rebound)
Revolving door (opt to cut the corner) (8)
Alt. kick (8)
Block one:
L-Step (8)
Walk around the board (4)
Half revolve home (4)
Shuffle turn (4)
Chasse over (Pachi's Lindy) (4)
Shuffle turn (on north) (4)
Chasse over (4)
Block 2:
Double stomp to each corner (10)
2 repeater (opt to rebound)
Revolving door (opt to cut the corner) (8)
Alt. kick (8)
Tuesday, March 16, 2010
What's For Dinner, March 17, 2010
Teaming it up with Pam, again! She's doing the first half, so here's my second half:
Double stomp to each corner (10)
2 repeater (6) (opt to rebound)
Revolving door (8) (opt to cut the corner)
Alt. kick (8)
What's for Dinner, March 17, 2010
Chinese Chicken Salad
1 head napa cabbage
1/2 head red cabbage
1/2 Tablespoon sugar
2 cups cooked rotisserie chicken
1/2 cup Asian Vinaigrette
1 cup fresh cilantro
1 cup canned mandarin oranges, drained
1/4 cup slided almonds, toasted
Salt and pepper to taste
Slice the cabbages in half lengthwise and remove the cores. Slice the cabbage into thin strips. Toss with sugar in a large bowl.
Add the chicken to the cabbage, along with the cilantro, mandarins, almonds, and vinaigrette. Toss to combine. Season with salt and pepper.
Makes 4 servings: 380 calories, 21 grams fat (3.5 grams saturated fat), 23 grams carbohydrates.
Compare to Applebee's Oriental Chicken Salad: 1430 calories per serving with 18 grams saturated fat!
Asian Vinaigrette
1 Tablespoon Dijon mustard
1/2 Tablespoon soy sauce
2 tablespoons rice wine vinegar
1/2 tablespoon toasted sesame oil
1/4 cup peanut oil
1 teaspoon sugar
CHECK OUT MY BLOG AT ALISONGALVAN.BLOGSPOT.COM FOR PAST RECIPES AND CHOREOGRAPHY
Double stomp to each corner (10)
2 repeater (6) (opt to rebound)
Revolving door (8) (opt to cut the corner)
Alt. kick (8)
What's for Dinner, March 17, 2010
Chinese Chicken Salad
1 head napa cabbage
1/2 head red cabbage
1/2 Tablespoon sugar
2 cups cooked rotisserie chicken
1/2 cup Asian Vinaigrette
1 cup fresh cilantro
1 cup canned mandarin oranges, drained
1/4 cup slided almonds, toasted
Salt and pepper to taste
Slice the cabbages in half lengthwise and remove the cores. Slice the cabbage into thin strips. Toss with sugar in a large bowl.
Add the chicken to the cabbage, along with the cilantro, mandarins, almonds, and vinaigrette. Toss to combine. Season with salt and pepper.
Makes 4 servings: 380 calories, 21 grams fat (3.5 grams saturated fat), 23 grams carbohydrates.
Compare to Applebee's Oriental Chicken Salad: 1430 calories per serving with 18 grams saturated fat!
Asian Vinaigrette
1 Tablespoon Dijon mustard
1/2 Tablespoon soy sauce
2 tablespoons rice wine vinegar
1/2 tablespoon toasted sesame oil
1/4 cup peanut oil
1 teaspoon sugar
CHECK OUT MY BLOG AT ALISONGALVAN.BLOGSPOT.COM FOR PAST RECIPES AND CHOREOGRAPHY
Wednesday, March 10, 2010
What's for Dinner, March 10, 2010
Teaching with Pam today. Still sick. Here's the first part:
Curtsy (4)
Alt. Kick (4)
Curtsy (4)
Alt Kick (4)
2 peter, walk back (8)
Up and lunge twice, exit home (8)
Pam's part:
V step (4)
Mambo cha cha (4)
L-Step (4)
Across the top x 2 (8)
Knee home (3)
3 repeater knee (8)
Curtsy (4)
Alt. Kick (4)
Curtsy (4)
Alt Kick (4)
2 peter, walk back (8)
Up and lunge twice, exit home (8)
Pam's part:
V step (4)
Mambo cha cha (4)
L-Step (4)
Across the top x 2 (8)
Knee home (3)
3 repeater knee (8)
Wednesday, March 3, 2010
What's for Dinner? March 3, 2010
Lucky you! I'm bringing breakfast this morning!
Today's block:
1/2 revolve (4)
Curtsy x 3 (12)
L-Step x 2 (16)
Split basic (8)
Run on the corners (variation of alt knee) (8)
Charleston kick x 2 (16)
What's for Breakfast?
Key Lime Pie Wheat Muffins
3 Yoplait Free Key Lime Yogurt cartons
4 eggs
1 cup Whey Low white sugar
6 tablespoons canola oil
3 cups Arrowhead Mills Organic Pastry Flour
2 teaspoons baking powder
2/3 cup fat free milk
Preheat the oven to 345 degrees. Combine yogurt, eggs, sugar, and oil in a bowl, stir until mixed. Add flour and baking powder, stir to combine. Slowly add milk. Spoon the batter into 2 12-cup muffin pans. Bake for 15 minutes, until golden.
Per muffin: 106 calories
What's for Dinner?
Apple-Carrot Glazed Chicken
4 chicken thighs, skin removed
4 chicken drumsticks, skin removed
3/4 teaspoon salt
1/4 cup Arrowhead Mills Organic Pastry Flour
2 1/2 teaspoons olive oil
1 teaspoon fresh ginger
2 cloves garlic, sliced
1/2 cup carrot juice
1/3 cup apple juice
1/2 cup dark beer
1 teaspoon coriander
Preheat oven to 375 degrees. Rinse the chicken and pat dry. Salt lightly.
Place the flour on a flat plate and dredge the chicken pieces, coating both sides.
Drizzle 2 teaspoons of the oil into a large nonstick skillet over medium-high heat and saute the chicken on both sides for 4 to 5 minutes, until browned. Transfer the chicken to a baking pan and set aside.
Drizzle the remaining 1/2 teaspoon oil into the skillet and saute the ginger for a few seconds. Add the garlic, juices, beer, coriander, and remaining salt to the skillet and bring to a boil Reduce the heat and simmer for 2 - 3 minutes. Pour over chicken.
Bake for 30 minutes. Turn the chicken pieces and bake for an additional 15 minutes.
Per serving: 271 calories, 11 grams of fat, 27 grams of protein, 11 grams carbohydrates, 1 gram fiber, 90 mg cholesterol, 543 mg sodium
Today's block:
1/2 revolve (4)
Curtsy x 3 (12)
L-Step x 2 (16)
Split basic (8)
Run on the corners (variation of alt knee) (8)
Charleston kick x 2 (16)
What's for Breakfast?
Key Lime Pie Wheat Muffins
3 Yoplait Free Key Lime Yogurt cartons
4 eggs
1 cup Whey Low white sugar
6 tablespoons canola oil
3 cups Arrowhead Mills Organic Pastry Flour
2 teaspoons baking powder
2/3 cup fat free milk
Preheat the oven to 345 degrees. Combine yogurt, eggs, sugar, and oil in a bowl, stir until mixed. Add flour and baking powder, stir to combine. Slowly add milk. Spoon the batter into 2 12-cup muffin pans. Bake for 15 minutes, until golden.
Per muffin: 106 calories
What's for Dinner?
Apple-Carrot Glazed Chicken
4 chicken thighs, skin removed
4 chicken drumsticks, skin removed
3/4 teaspoon salt
1/4 cup Arrowhead Mills Organic Pastry Flour
2 1/2 teaspoons olive oil
1 teaspoon fresh ginger
2 cloves garlic, sliced
1/2 cup carrot juice
1/3 cup apple juice
1/2 cup dark beer
1 teaspoon coriander
Preheat oven to 375 degrees. Rinse the chicken and pat dry. Salt lightly.
Place the flour on a flat plate and dredge the chicken pieces, coating both sides.
Drizzle 2 teaspoons of the oil into a large nonstick skillet over medium-high heat and saute the chicken on both sides for 4 to 5 minutes, until browned. Transfer the chicken to a baking pan and set aside.
Drizzle the remaining 1/2 teaspoon oil into the skillet and saute the ginger for a few seconds. Add the garlic, juices, beer, coriander, and remaining salt to the skillet and bring to a boil Reduce the heat and simmer for 2 - 3 minutes. Pour over chicken.
Bake for 30 minutes. Turn the chicken pieces and bake for an additional 15 minutes.
Per serving: 271 calories, 11 grams of fat, 27 grams of protein, 11 grams carbohydrates, 1 gram fiber, 90 mg cholesterol, 543 mg sodium
Wednesday, February 24, 2010
What's for Dinner, February 24, 2010
Do you miss the '80's? Come to our old fashioned Step Extravaganza on Friday night at 5:30, with a fun '80s theme.
Block 1 (repeat from last week)
2 repeater side leg (6)
Curtsy (4)
2 repeater side leg (6)
Up and lunge 6, exit
Block 2:
V-Step (1-4)
Mambo cha cha (5-8)
Tap out wide x 2 (9-16)
2 peter walk back x 2 (17-32)
Intermission is this combo:
From a straddle position, Jump up (2)
step down (2)
squat down place hands on step (2)
thrust legs out to push up position (2)
lower chest to step (2)
push up (2)
hop legs back in (2)
stand up (2)
What's for Dinner?
Tomato Sauce with Ground Beef
POINTS® Value: 2
Servings: 18
Preparation Time: 15 min
Cooking Time: 150 min
Level of Difficulty: Easy
This red sauce is extremely versatile. It’s fabulous over pasta but also great with polenta, baked potatoes or eggs.
Ingredients
1 spray(s) cooking spray
2 tsp olive oil
2 large onion(s), thinly sliced
4 medium garlic clove(s), minced, or to taste
70 oz canned tomatoes, plum variety with basil, partially mashed into big chunks
6 oz canned tomato paste
5 leaves basil, or to taste, plus extra for garnish
1 tsp table salt, or to taste
1/2 tsp red pepper flakes, or to taste
1/4 tsp sugar
1 pound(s) raw lean ground beef
Instructions
Coat a large heavy pot with cooking spray and warm over medium heat; add oil. When oil is hot, add onions; cook, stirring occasionally, until lightly browned, about 10 to 12 minutes. Add garlic; cook, stirring a few times, about 1 minute. Add tomatoes, tomato paste, basil, salt, red pepper flakes and sugar; stir and bring to a boil, scraping down sides and bottom of pot.
Reduce heat to low, partially cover pot and cook for one hour, scraping bottom and sides of pot halfway through cooking.
Meanwhile, in a large nonstick skillet, brown beef over medium-high heat, breaking up clumps with a spatula or wooden spoon as it cooks, about 7 to 10 minutes; set aside.
After sauce cooks for 1 hour, stir beef into pot, lifting it out of skillet with a slotted spoon so any excess fat stays in skillet. Cook sauce for 1 hour more, scraping down sides and bottom of pot occasionally. Yields about 1/2 cup per serving.
Notes
Feel free to swap lean ground turkey or chicken, or chicken or turkey sausage (in casings) for the ground beef.
Block 1 (repeat from last week)
2 repeater side leg (6)
Curtsy (4)
2 repeater side leg (6)
Up and lunge 6, exit
Block 2:
V-Step (1-4)
Mambo cha cha (5-8)
Tap out wide x 2 (9-16)
2 peter walk back x 2 (17-32)
Intermission is this combo:
From a straddle position, Jump up (2)
step down (2)
squat down place hands on step (2)
thrust legs out to push up position (2)
lower chest to step (2)
push up (2)
hop legs back in (2)
stand up (2)
What's for Dinner?
Tomato Sauce with Ground Beef
POINTS® Value: 2
Servings: 18
Preparation Time: 15 min
Cooking Time: 150 min
Level of Difficulty: Easy
This red sauce is extremely versatile. It’s fabulous over pasta but also great with polenta, baked potatoes or eggs.
Ingredients
1 spray(s) cooking spray
2 tsp olive oil
2 large onion(s), thinly sliced
4 medium garlic clove(s), minced, or to taste
70 oz canned tomatoes, plum variety with basil, partially mashed into big chunks
6 oz canned tomato paste
5 leaves basil, or to taste, plus extra for garnish
1 tsp table salt, or to taste
1/2 tsp red pepper flakes, or to taste
1/4 tsp sugar
1 pound(s) raw lean ground beef
Instructions
Coat a large heavy pot with cooking spray and warm over medium heat; add oil. When oil is hot, add onions; cook, stirring occasionally, until lightly browned, about 10 to 12 minutes. Add garlic; cook, stirring a few times, about 1 minute. Add tomatoes, tomato paste, basil, salt, red pepper flakes and sugar; stir and bring to a boil, scraping down sides and bottom of pot.
Reduce heat to low, partially cover pot and cook for one hour, scraping bottom and sides of pot halfway through cooking.
Meanwhile, in a large nonstick skillet, brown beef over medium-high heat, breaking up clumps with a spatula or wooden spoon as it cooks, about 7 to 10 minutes; set aside.
After sauce cooks for 1 hour, stir beef into pot, lifting it out of skillet with a slotted spoon so any excess fat stays in skillet. Cook sauce for 1 hour more, scraping down sides and bottom of pot occasionally. Yields about 1/2 cup per serving.
Notes
Feel free to swap lean ground turkey or chicken, or chicken or turkey sausage (in casings) for the ground beef.
Wednesday, February 17, 2010
What's for Dinner, February 17, 2010
I hope everyone had a happy Lombardi Gras!
Block 1
Spider (8)
2 repeater knee, box on the floor (8)
Walk the dog, Tigger or Sally (8)
Tap out x 2 (8)
Block 2
2 repeater side leg (6)
Curtsy (4)
2 repeater side leg on the north (6)
Up and lunge 6, exit home (16)
What's for Dinner?
Chicago Deep-Dish Pizza
2 teaspoons sugar
1 package dry yeast (about 2 1/4 teaspoons)
1 cup warm water (100° to 110°)
1 tablespoon extra-virgin olive oil
12.38 ounces all-purpose flour (about 2 3/4 cups), divided
1/4 cup yellow cornmeal
1/2 teaspoon salt
Cooking spray
2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
2 precooked mild Italian chicken sausages (about 6 ounces), casings removed, chopped
1 (28-ounce) can whole tomatoes, drained
1 1/2 teaspoons chopped fresh oregano
1 1/2 teaspoons chopped fresh basil
2 cups thinly sliced mushrooms (about 6 ounces)
3/4 cup chopped green bell pepper
3/4 cup chopped red bell pepper
1. Dissolve sugar and yeast in warm water in a large bowl; let stand for 5 minutes. Stir in olive oil.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine 11.25 ounces (about 2 1/2 cups) flour, cornmeal, and salt in a bowl. Stir flour mixture into yeast mixture until dough forms a ball. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).
3. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Roll dough into an 11 x 15–inch rectangle on a lightly floured surface. Place dough in a 13 x 9–inch baking dish coated with cooking spray; press dough up sides of dish. Spread 1 1/2 cups cheese evenly over dough. Arrange chopped sausage evenly over cheese.
4. Preheat oven to 400°.
5. Chop tomatoes; place in a sieve. Stir in oregano and basil; drain tomato mixture 10 minutes.
6. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add mushrooms to pan; cook 5 minutes, stirring occasionally. Stir in bell peppers; cook for 8 minutes or until tender, stirring occasionally. Arrange vegetables over sausage; spoon tomato mixture evenly over vegetables and sausage. Sprinkle evenly with remaining 1/2 cup cheese. Bake at 400° for 25 minutes or until crust browns and cheese bubbles. Cool 5 minutes before cutting.
Yield: 8 servings (serving size: 1 piece)
CALORIES 330 ; FAT 9.2g (sat 4.6g,mono 3.2g,poly 1g); CHOLESTEROL 31mg; CALCIUM 244mg; CARBOHYDRATE 44g; SODIUM 365mg; PROTEIN 17.8g; FIBER 3.2g; IRON 3.9mg
Block 1
Spider (8)
2 repeater knee, box on the floor (8)
Walk the dog, Tigger or Sally (8)
Tap out x 2 (8)
Block 2
2 repeater side leg (6)
Curtsy (4)
2 repeater side leg on the north (6)
Up and lunge 6, exit home (16)
What's for Dinner?
Chicago Deep-Dish Pizza
2 teaspoons sugar
1 package dry yeast (about 2 1/4 teaspoons)
1 cup warm water (100° to 110°)
1 tablespoon extra-virgin olive oil
12.38 ounces all-purpose flour (about 2 3/4 cups), divided
1/4 cup yellow cornmeal
1/2 teaspoon salt
Cooking spray
2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
2 precooked mild Italian chicken sausages (about 6 ounces), casings removed, chopped
1 (28-ounce) can whole tomatoes, drained
1 1/2 teaspoons chopped fresh oregano
1 1/2 teaspoons chopped fresh basil
2 cups thinly sliced mushrooms (about 6 ounces)
3/4 cup chopped green bell pepper
3/4 cup chopped red bell pepper
1. Dissolve sugar and yeast in warm water in a large bowl; let stand for 5 minutes. Stir in olive oil.
2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine 11.25 ounces (about 2 1/2 cups) flour, cornmeal, and salt in a bowl. Stir flour mixture into yeast mixture until dough forms a ball. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).
3. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Roll dough into an 11 x 15–inch rectangle on a lightly floured surface. Place dough in a 13 x 9–inch baking dish coated with cooking spray; press dough up sides of dish. Spread 1 1/2 cups cheese evenly over dough. Arrange chopped sausage evenly over cheese.
4. Preheat oven to 400°.
5. Chop tomatoes; place in a sieve. Stir in oregano and basil; drain tomato mixture 10 minutes.
6. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add mushrooms to pan; cook 5 minutes, stirring occasionally. Stir in bell peppers; cook for 8 minutes or until tender, stirring occasionally. Arrange vegetables over sausage; spoon tomato mixture evenly over vegetables and sausage. Sprinkle evenly with remaining 1/2 cup cheese. Bake at 400° for 25 minutes or until crust browns and cheese bubbles. Cool 5 minutes before cutting.
Yield: 8 servings (serving size: 1 piece)
CALORIES 330 ; FAT 9.2g (sat 4.6g,mono 3.2g,poly 1g); CHOLESTEROL 31mg; CALCIUM 244mg; CARBOHYDRATE 44g; SODIUM 365mg; PROTEIN 17.8g; FIBER 3.2g; IRON 3.9mg
Wednesday, February 3, 2010
What's for Dinner, Feb. 3, 2010
2 32 count blocks for today:
Block 1:
Over the top, walk around the board (8)
Over the top, walk around the board (8)
Curtsy Curtsy, 3 knee repeater (16)
Block 2:
Up and lunge 6, exit north (16)
Straddle (4)
Cut the corner (4)
L-Step (8)
What's for Dinner?
Upside-Down Fudge-Almond Tart
Cooking spray
1 cup coarsely chopped almonds, toasted
4 ounces bittersweet chocolate, coarsely chopped
6 tablespoons unsalted butter
2.25 ounces all-purpose flour (about 1/2 cup)
3 tablespoons sifted Dutch process cocoa
1/4 teaspoon salt
2 large eggs
6 tablespoons sugar
2 tablespoons golden cane syrup (such as Lyle's Golden Syrup)
3/4 teaspoon vanilla extract
1. Preheat oven to 350°. Set oven rack to lowest third of oven.
2. Coat a 9-inch round removable-bottom tart pan with cooking spray. Sprinkle almonds in pan.
3. Combine chocolate and butter in the top of a double boiler. Cook over simmering water until chocolate melts, stirring occasionally. Remove from heat; set aside.
4. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, Dutch process cocoa, and salt in a medium bowl, stirring with a whisk.
5. Place eggs in a large bowl; beat with a mixer at medium speed 2 minutes or until thick and pale. Gradually add sugar, 1 tablespoon at a time, beating at medium speed 2 minutes or until sugar dissolves. Add golden cane syrup and vanilla; beat on low speed 1 minute or until blended. Add chocolate mixture; beat 1 minute or until blended. Add flour mixture, and beat on low speed just until combined.
6. Pour batter over nuts into the prepared pan, spreading evenly. Bake in lower third of oven at 350° for 20 minutes or until a wooden pick inserted into the center comes out with a few moist crumbs. Cool tart in pan 20 minutes on wire rack. Invert tart onto serving platter.
Yield: 10 servings (serving size: 1 wedge)
CALORIES 281 ; FAT 19.8g (sat 7.7g,mono 8.1g,poly 2.1g); CHOLESTEROL 60mg; CALCIUM 45mg; CARBOHYDRATE 24.6g; SODIUM 80mg; PROTEIN 5.9g; FIBER 2.7g; IRON 1.6mg
Cooking Light, JANUARY 2010
Block 1:
Over the top, walk around the board (8)
Over the top, walk around the board (8)
Curtsy Curtsy, 3 knee repeater (16)
Block 2:
Up and lunge 6, exit north (16)
Straddle (4)
Cut the corner (4)
L-Step (8)
What's for Dinner?
Upside-Down Fudge-Almond Tart
Cooking spray
1 cup coarsely chopped almonds, toasted
4 ounces bittersweet chocolate, coarsely chopped
6 tablespoons unsalted butter
2.25 ounces all-purpose flour (about 1/2 cup)
3 tablespoons sifted Dutch process cocoa
1/4 teaspoon salt
2 large eggs
6 tablespoons sugar
2 tablespoons golden cane syrup (such as Lyle's Golden Syrup)
3/4 teaspoon vanilla extract
1. Preheat oven to 350°. Set oven rack to lowest third of oven.
2. Coat a 9-inch round removable-bottom tart pan with cooking spray. Sprinkle almonds in pan.
3. Combine chocolate and butter in the top of a double boiler. Cook over simmering water until chocolate melts, stirring occasionally. Remove from heat; set aside.
4. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, Dutch process cocoa, and salt in a medium bowl, stirring with a whisk.
5. Place eggs in a large bowl; beat with a mixer at medium speed 2 minutes or until thick and pale. Gradually add sugar, 1 tablespoon at a time, beating at medium speed 2 minutes or until sugar dissolves. Add golden cane syrup and vanilla; beat on low speed 1 minute or until blended. Add chocolate mixture; beat 1 minute or until blended. Add flour mixture, and beat on low speed just until combined.
6. Pour batter over nuts into the prepared pan, spreading evenly. Bake in lower third of oven at 350° for 20 minutes or until a wooden pick inserted into the center comes out with a few moist crumbs. Cool tart in pan 20 minutes on wire rack. Invert tart onto serving platter.
Yield: 10 servings (serving size: 1 wedge)
CALORIES 281 ; FAT 19.8g (sat 7.7g,mono 8.1g,poly 2.1g); CHOLESTEROL 60mg; CALCIUM 45mg; CARBOHYDRATE 24.6g; SODIUM 80mg; PROTEIN 5.9g; FIBER 2.7g; IRON 1.6mg
Cooking Light, JANUARY 2010
Wednesday, January 27, 2010
What's for Dinner, January 27, 2010
I've got an extra long 64 count block for today. I wanted to get in a T-Step, because for some reason this move seems to confuse people. Maybe because we don't do it enough. This block has lots of movement, so it should be great for the heart rate. And I'm bringing the bands!
2 Repeater, walk around the back (8)
Alt side leg (yes, on the north side!) (8)
Up and lunge 2x, exit home (8)
Revolving door (8)
T-Step x 2 (16)
Shuffle turn x 2 (8)
Ricochet x 2 (8)
Frankly, I doubt I'm going to do the ricochet at the end. I'll probably just do 4 shuffle turns. I figure by the time I get to the end brains will be frazzled and time will be short. But it's there just in case.
What's for Dinner?
Barbecue Pulled Chicken
Serves 8
This is a great Super Bowl recipe that you cook up in a crockpot!
Ingredients
1 can(s) reduced-sodium tomato sauce
1 can(s) chopped green chiles
3 tablespoon(s) cider vinegar
2 tablespoon(s) honey
1 tablespoon(s) sweet or smoked paprika
1 tablespoon(s) tomato paste
1 tablespoon(s) Worcestershire sauce
2 teaspoon(s) dry mustard
1 teaspoon(s) ground chipotle chile
1/2 teaspoon(s) salt
2 1/2 pound(s) boneless, skinless chicken thighs
1 small onion
1 clove(s) garlic
Directions
1.Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
2.Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
3.Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.
Nutritional Information
(per serving)
Calories 184
Total Fat 8g
Saturated Fat 2g
Cholesterol 68mg
Sodium 236mg
Total Carbohydrate 8g
Dietary Fiber --
Sugars --
Protein 20g
Calcium 0
2 Repeater, walk around the back (8)
Alt side leg (yes, on the north side!) (8)
Up and lunge 2x, exit home (8)
Revolving door (8)
T-Step x 2 (16)
Shuffle turn x 2 (8)
Ricochet x 2 (8)
Frankly, I doubt I'm going to do the ricochet at the end. I'll probably just do 4 shuffle turns. I figure by the time I get to the end brains will be frazzled and time will be short. But it's there just in case.
What's for Dinner?
Barbecue Pulled Chicken
Serves 8
This is a great Super Bowl recipe that you cook up in a crockpot!
Ingredients
1 can(s) reduced-sodium tomato sauce
1 can(s) chopped green chiles
3 tablespoon(s) cider vinegar
2 tablespoon(s) honey
1 tablespoon(s) sweet or smoked paprika
1 tablespoon(s) tomato paste
1 tablespoon(s) Worcestershire sauce
2 teaspoon(s) dry mustard
1 teaspoon(s) ground chipotle chile
1/2 teaspoon(s) salt
2 1/2 pound(s) boneless, skinless chicken thighs
1 small onion
1 clove(s) garlic
Directions
1.Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
2.Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
3.Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.
Nutritional Information
(per serving)
Calories 184
Total Fat 8g
Saturated Fat 2g
Cholesterol 68mg
Sodium 236mg
Total Carbohydrate 8g
Dietary Fiber --
Sugars --
Protein 20g
Calcium 0
Wednesday, January 20, 2010
What's for Dinner, January 20, 2010
I'm kind of likin' todays workout, at least on paper!
Block 1
L-Step x 2 (16)
Side leg alt x 2 (8)
3 repeater side leg (8)
Block 2 (doesn't change leads)
Up and lunge 3, exit (10)
2 Repeater knee (6)
1/2 revolve, 2 jacks on floor (8)
1/2 revolve, 2 jacks on floor (8)
What's for Dinner?
Lean Bean Cheesy Enchiladas
Wanna stuff your face with a saucy smothered bean 'n cheese enchilada without a gazillion irritating calories and fat grams? Just whip up a batch of these Lean Bean Cheesy Enchiladas PRONTO!
Ingredients:
2 large corn tortillas (like Mission Super Size)
1 slice fat-free cheddar cheese, cut in half
2/3 cup enchilada sauce
1/3 cup fat-free refried beans
1/4 cup shredded fat-free cheddar cheese
1/4 cup chopped onions
1 tbsp. taco sauce
1/2 tsp. taco seasoning mix, dry
Optional toppings: fat-free sour cream, chopped scallions
Directions:
Preheat oven to 400 degrees. In a pan sprayed with nonstick spray, cook onions over medium heat until they begin to brown (about 2 minutes). In a small dish, combine the onions with the refried beans, taco sauce, and taco seasoning. Mix well. Spray a small baking dish with nonstick spray. Heat tortillas in the microwave until slightly warm. Lay the tortillas on a clean, dry surface, and then spread about 2 tbsp. of the enchilada sauce onto each one. Place one half of the cheese slice on each tortilla. Then, evenly distribute the bean mixture into the center of each tortilla. Wrap the tortillas up tightly, and place them in the baking dish seam side down. Pour the rest of the enchilada sauce over the enchiladas. Bake in the oven for about 10 minutes (until the enchiladas are hot). Remove dish from the oven, sprinkle shredded cheese over the enchiladas, and then return it to the oven for about 5 minutes (until the cheese is nice and melty). Plate those babies and, if you like, top with some of the optional ingredients. Enjoy! MAKES 2 SERVINGS
Serving Size: 1 enchilada (half of recipe)
Calories: 187
Fat: 2g
Sodium: 976mg
Carbs: 29g
Fiber: 4g
Sugars: 5g
Protein: 12g
POINTS® value 3*
Block 1
L-Step x 2 (16)
Side leg alt x 2 (8)
3 repeater side leg (8)
Block 2 (doesn't change leads)
Up and lunge 3, exit (10)
2 Repeater knee (6)
1/2 revolve, 2 jacks on floor (8)
1/2 revolve, 2 jacks on floor (8)
What's for Dinner?
Lean Bean Cheesy Enchiladas
Wanna stuff your face with a saucy smothered bean 'n cheese enchilada without a gazillion irritating calories and fat grams? Just whip up a batch of these Lean Bean Cheesy Enchiladas PRONTO!
Ingredients:
2 large corn tortillas (like Mission Super Size)
1 slice fat-free cheddar cheese, cut in half
2/3 cup enchilada sauce
1/3 cup fat-free refried beans
1/4 cup shredded fat-free cheddar cheese
1/4 cup chopped onions
1 tbsp. taco sauce
1/2 tsp. taco seasoning mix, dry
Optional toppings: fat-free sour cream, chopped scallions
Directions:
Preheat oven to 400 degrees. In a pan sprayed with nonstick spray, cook onions over medium heat until they begin to brown (about 2 minutes). In a small dish, combine the onions with the refried beans, taco sauce, and taco seasoning. Mix well. Spray a small baking dish with nonstick spray. Heat tortillas in the microwave until slightly warm. Lay the tortillas on a clean, dry surface, and then spread about 2 tbsp. of the enchilada sauce onto each one. Place one half of the cheese slice on each tortilla. Then, evenly distribute the bean mixture into the center of each tortilla. Wrap the tortillas up tightly, and place them in the baking dish seam side down. Pour the rest of the enchilada sauce over the enchiladas. Bake in the oven for about 10 minutes (until the enchiladas are hot). Remove dish from the oven, sprinkle shredded cheese over the enchiladas, and then return it to the oven for about 5 minutes (until the cheese is nice and melty). Plate those babies and, if you like, top with some of the optional ingredients. Enjoy! MAKES 2 SERVINGS
Serving Size: 1 enchilada (half of recipe)
Calories: 187
Fat: 2g
Sodium: 976mg
Carbs: 29g
Fiber: 4g
Sugars: 5g
Protein: 12g
POINTS® value 3*
Wednesday, January 13, 2010
What's for Dinner, January 13, 2010
I love January! Classes are full, and there are lots of brand new members enjoying the gym. So we are going to go back to an oldie but goodie, 6/5/4/3/2/1.
Six:
Up and lunge 6 times, exit
Up and lunge 6 times, exit
Five:
5 basics moving around the step, repeater 5
5 basics moving around the step, repeater 5
Four:
4 A-Steps
4 shuffle turns
Three:
3 Charleston kicks, over the top, 3 charleston kicks, over the top
Two:
2 Repeater, 2 knee lifts, 2 repeater, 2 knee lifts
One
1 alt kick, 1 lap around the board, one squat
What I'm going to do is add a shoulder intermission after 5, 3, and at the end. I'll try to wind up with band work.
What's for Dinner?
Chicken-Mushroom Stroganoff
1/2 cup low-fat cottage cheese
1/4 cup dry red wine
2 Tbsp fat-free sour cream
2 Tbsp dijon mustard
2 teaspoons olive oil
2 skinless, boneless chicken breasts, cut into bite-sized pieces
1/4 teaspoon crushed red pepper
1/2 cup sliced onion
2 cloves garlic clove, crushed
1 cup carrots peeled and thinly sliced
1 1/2 cups sliced mushrooms
1 tbsp water
1 tbsp soy sauce
3 cups hot cooked egg noodles
1. Position knife blade in food processor bowl. Add first 4 ingredients. Process 1 minute or until smooth, scraping sides of processor bowl once. Set aside
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add chicken, and saute 5 minutes or until lightly browned. Remove from skillet, set aside.
3. Heat remaining teaspoon oil in skillet over medium heat. Add red pepper and garlic and saute 1 minute. Add carrot and onion and saute 5 minutes. Return chicken to skillet. Add mushrooms, water, soy sauce and cover and cook 2 minutes. Spoon into a bowl. Add cottage cheese mixture and toss. Serve over noodles.
Servings: 4
Yield: 1 cup servings
Nutrition Facts
Serving size: 1/4 of a recipe.
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information provided by the recipe author.
Amount Per Serving
Calories 315
% Daily Value
Total Fat 5.8g 9%
Cholesterol 74mg 25%
Sodium 552mg 23%
Total Carbohydrates 39.6g 13%
Protein 25g 50%
Six:
Up and lunge 6 times, exit
Up and lunge 6 times, exit
Five:
5 basics moving around the step, repeater 5
5 basics moving around the step, repeater 5
Four:
4 A-Steps
4 shuffle turns
Three:
3 Charleston kicks, over the top, 3 charleston kicks, over the top
Two:
2 Repeater, 2 knee lifts, 2 repeater, 2 knee lifts
One
1 alt kick, 1 lap around the board, one squat
What I'm going to do is add a shoulder intermission after 5, 3, and at the end. I'll try to wind up with band work.
What's for Dinner?
Chicken-Mushroom Stroganoff
1/2 cup low-fat cottage cheese
1/4 cup dry red wine
2 Tbsp fat-free sour cream
2 Tbsp dijon mustard
2 teaspoons olive oil
2 skinless, boneless chicken breasts, cut into bite-sized pieces
1/4 teaspoon crushed red pepper
1/2 cup sliced onion
2 cloves garlic clove, crushed
1 cup carrots peeled and thinly sliced
1 1/2 cups sliced mushrooms
1 tbsp water
1 tbsp soy sauce
3 cups hot cooked egg noodles
1. Position knife blade in food processor bowl. Add first 4 ingredients. Process 1 minute or until smooth, scraping sides of processor bowl once. Set aside
2. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add chicken, and saute 5 minutes or until lightly browned. Remove from skillet, set aside.
3. Heat remaining teaspoon oil in skillet over medium heat. Add red pepper and garlic and saute 1 minute. Add carrot and onion and saute 5 minutes. Return chicken to skillet. Add mushrooms, water, soy sauce and cover and cook 2 minutes. Spoon into a bowl. Add cottage cheese mixture and toss. Serve over noodles.
Servings: 4
Yield: 1 cup servings
Nutrition Facts
Serving size: 1/4 of a recipe.
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information provided by the recipe author.
Amount Per Serving
Calories 315
% Daily Value
Total Fat 5.8g 9%
Cholesterol 74mg 25%
Sodium 552mg 23%
Total Carbohydrates 39.6g 13%
Protein 25g 50%
Wednesday, January 6, 2010
What's For Dinner? January 6, 2010
A new year, a new decade! This year, look for more shoulder work (lots of pushups!) and killer abs! Pam and I are going to team-teach the first Wednesday of each month because we have a blast. I hope you like it too!
My block:
Shuffle turn x 2 (8)
Shuffle straddle x 2 (8)
Tap out from straddle x 2 (8)
Rockinghorse (8)
Pam's block:
T-Step (8)
L-Step off end (4)
Cross the top x 2 (8)
Knee home (4)
Alt knee x 2 (8)
Now, what's for dinner?
Chicken Tamale Casserole
1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix (such as Martha White)
1 (4-ounce) can chopped green chiles, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream
1. Preheat oven to 400°.
2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.
3. Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.
Yield: 8 servings
CALORIES 354 (36% from fat); FAT 14.1g (sat 7.1g,mono 3.3g,poly 1.2g); IRON 1.7mg; CHOLESTEROL 58mg; CALCIUM 179mg; CARBOHYDRATE 36.3g; SODIUM 620mg; PROTEIN 18.9g; FIBER 2.5g
Cooking Light, NOVEMBER 2008
My block:
Shuffle turn x 2 (8)
Shuffle straddle x 2 (8)
Tap out from straddle x 2 (8)
Rockinghorse (8)
Pam's block:
T-Step (8)
L-Step off end (4)
Cross the top x 2 (8)
Knee home (4)
Alt knee x 2 (8)
Now, what's for dinner?
Chicken Tamale Casserole
1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix (such as Martha White)
1 (4-ounce) can chopped green chiles, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream
1. Preheat oven to 400°.
2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.
3. Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.
Yield: 8 servings
CALORIES 354 (36% from fat); FAT 14.1g (sat 7.1g,mono 3.3g,poly 1.2g); IRON 1.7mg; CHOLESTEROL 58mg; CALCIUM 179mg; CARBOHYDRATE 36.3g; SODIUM 620mg; PROTEIN 18.9g; FIBER 2.5g
Cooking Light, NOVEMBER 2008
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