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
Wednesday, January 27, 2010
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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