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