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

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