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
Wednesday, July 28, 2010
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
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