The Challenge for the week are Hula Hooping for 60seconds


Part 2 of the Challenge will be Jumping Rope for 60seconds


Those attending Wednesday nights 7:30pm class, please bring these items if you have them

Lets have some fun "Putting the WORK N!"

Healthy Ideas

Cook Time: 22 minutes
Total Time 35 minutes
Serves 4

Accompaniment: Tossed Leafy Green Salad

2 cups (5 oz) uncooked bow tie pasta (farfelle)
2 tsp canola oil
1 lb Super G 99% Fat Free Chicken Breast
Tenders, cut into 1/2 inch pieces
1 medium green bell pepper, seeded & cut into 1 inch pieces
1/2 cup coarsely chopped onion
1 tsp minced fresh garlic
1 (14.5 oz) can no salt added stewed tomatoes with onions, peppers & celery
1 tsp dried oregano leaves
1/8 tsp each salt & pepper
4 Tbsp shredded Parmesan cheese

Cook pasta according to package directions, omitting oil & salt
Meanwhile, over medium-high heat, in a nonstick large heavy skillet, heat oil.
Add chicken, bell pepper & onion.
Stir fry until chicken is cooked through & vegetables are tender.
Add tomatoes, oregano, salt & pepper, breaking up tomatoes into bit sized pieces
Reduce heat and bring to a simmer. Gently simmer to slightly reduce liquid
When pasta is done, drain pasta
Add pasta to chicken & stir to coat pasta with liquid
Portion into 4 bowls & sprinkle each with Parmesan

Nutrition Information per serving:

340 Calories
7.5 g total fat
2 g saturated fat
70 mg cholesterol
39 g carbohydrates
3.5 g fiber
31 g protein
270 mg sodium
10% DV vitamin A
40% DV vitamin C
15% DV calcium
15% DV iron

30 Minutes to prepare, 30 minutes to cook

Serves: 4


1. Preheat the oven to 375F/190C.
Place the fillets on a cutting board and drizzle with a little oil.
Season to taste with pepper. Heat a skillet and cook the fish, nonskin-side down first, until browned. Turn over to brown the other side.
Transfer the fish to a roasting pan and cook in the oven for 10-12 minutes, until the fish flakes easily. Melt the butter in a small pan, then let stand until separated. Pour off the clear, clarified butter into a separate pan, and discard the white salty residue.

2. Cook the asparagus for 2-3 minutes in boiling water. Drain, rinse under cold running water, drain again, and set aside.

3. Add the tomatoes, dill and lemon rind to a bowl and mix. Divide the asparagus and salmon between 4 plates, spoon

some of the tomato dressing over each one, and serve

Serves: 4

Ingredients

4 (5 ounce) boneless skinless chicken breast halves
1 egg white
1/2cup plain dry bread crumbs
2 teaspoons extra-virgin olive oil
2 tablespoons reduced-fat cream cheese (Neufchatel)
Freshly ground pepper
2 tablespoons creamy goat cheese
1 tablespoon chopped black olives
Freshly ground pepper
1/4 cup grated Swiss, Monterey Jack or part-skim mozzarella cheese
2 tablespoons chopped ham
2 teaspoons Dijon mustard
Freshly ground black pepper to taste

COOKING DIRECTIONS

1. Preheat oven to 400 degrees F. Coat a rimmed baking sheet with cooking spray.

2. Prepare the filling of your choice: Cream Cheese-Pesto, Goat Cheese-Olive or Ham $ Cheese. Blend in a small bowl with a fork.

3. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up each breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.

4. Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in the egg white, then dredge in the breadcrumbs. (Discard leftovers)

5. Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170 degrees F. about 20 minutes

NUTRITION INFO
Per Serving
Calories: 365 kcal Carbohydrates: 12g Dietary Fiber: 0g Fat: 14g Protein: 43g Sugars: 1g

Serves:4

Whole grain pasta and plenty of colorful vegetables provide healthy fiber to this nutritious entree. The delicate Mediterranean flavors combined with a hint of heat make this dish a culinary delight.

8 oz Nature's Promise whole wheat linguine
1 Tbsp. olive oil
2 tsp. minced garlic
2 Tbsp. minced shallots
14.5 oz can diced tomatoes (no-salt added)
8 oz can tomato sauce (no-salt added)
1/2 of 16 oz package Nature's Promise frozen cut leaf spinach
2 Tbsp. fresh basil chopped (or 1 Tbsp. dried basil)
Pinch of crushed red pepper flakes
1/4 tsp. each salt and black pepper
1 lb bay scallops or 1 lb sea scallops, sliced in half

Prepare linguine according to package directions. Meanwhile, in a large skillet, heat oil over medium heat, add garlic and shallots, cook for 1 minute. Add tomatoes, tomato sauce, spinach and seasonings. Simmer for about 10 minutes. Add scallops. Cook until scallops are cooked through, approximately 5 - 10 minutes. Drain pasta and divide evenly among four warm pasta bowls (about 1 cup each). Top with scallop mixture. Garnish with fresh basil leaves, if desired. Serve immediately.

Serving suggestion: Serve with tossed green salad and Italian bread.
Nutrition information per serving: 360 calories, 8 g total fat, 1 g saturated fat, 55 mg cholesterol, 56 g carbohydrate, 8.6 g fiber, 25 g protein, 500 mg sodium

BBQ Turley Burgers With Smoked Gouda and Bacon

Serves: 4

1/4 cup Hickory flavor BBQ sauce
1/3 cup minced green onion
1 pound ground turkey
1/3 tsp. black pepper
4 1 ounce slices of Smoked Gouda cheese
8 slices HORMEL
BLACK LABEL
Fully Cooked Bacon, heated
4 hamburger buns, split and toasted
Lettuce leaves and tomato slices

Preheat broiler or grill. In a large bowl, gently mix BBQ sauce, onion, ground turkey, and pepper to blend together. Shape into four 4-0z patties. Place burgers on grill rack and broil or grill burgers 4 to 5 inches from the heat, turning once, for 5 to 7 minutes per side or until the internal temperature measures 165 degrees F. Top each patty with a slice of Smoked Gouda. To serve, place patties on toasted buns and serve with bacon, additional barbecue sauce and lettuce and tomato.

Nutrition information per serving: (using 93% lean, 7% fat ground turkey)

340 calories, 17 g fat, 8 g saturated fat, 50 mg cholesterol, 28 g carbohydrate, 1 g fiber, 17 g protein, 980 mg sodium

Serves: 4 Cooking Time: 15 Minutes Prep Time: 15 Minutes

3 Tbsp. I Can't Believe It's Not Butter Spread, divided
1 lv boneless, skinless chicken breats, cubed
1/2 cup finely chopped red bell pepper
2 cups fresh or thawed frozen broccoli florets
1-3/4 cups water
1/2 cup milk
1 package Knorr Pasta Sides-Alfredo

Melt 1 tablespoon Spread in 12-inch nonstick skillet over medium-high heat and cook chicken, stirring frequently, 5 minutes or until chicken is thoroughly cooked. Remove chicken and set aside. Melt additional 2 tablespoons Spread in same skillet over medium heat and cook red pepper 1 minute or until tender. Stir in broccoli, water and milk. Bring to a boil over high heat. Stir in Knorr Pasta Sides-Alfredo. Return to a boil, then cook over medium jeat, stirring occasionally, 8 minutes or until pasta is tender. Return chicken to skillet; heat through.

Nutrition information per serving;
340 calories, 11 g total fat. 3.5 g saturated fat, 75 mg cholesterol, 25 g total carbohydrate, 4 g sugars, 2 g fiber, 33 g protein, 570 mg sodium

Mediterranean flavors meet California cool in Sweet green's main-course salad

INGREDIENTS

LETTUCE:
1/2 lb. baby spinach
1/2 lb. mesclun

VEGGIES:
1 cup chickpeas
1 cup roasted yellow and red peppers, chopped
1 cup cucumber, peeled and chopped

CRUNCH:
1/2 cup of garlic pita chips

MEAT:
2 boneless skinless chicken breasts, roasted or grilled with extra virgin olive oil, salt and pepper.
Once cooked, chop chicken into 1/2 inch pieces

DRESSING:
Any simple vinaigrette, like a simple one using a 1/3 a cup of lemon juice,
2 tablespoons of olive oil and a bit of minced garlic

SERVES 4 - 8

Combine all ingredients in a salad bowl with salt and pepper.
Toss dressing in right before serving and lightly mix

TIP:
Chop up some flat-leaf parsley and sprinkle it on top of the salad to add a nice herbal under tone to the dish