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CJ October Newsletter
Squash and Spinach Lasagna

Ingredients

9 no-boil lasagna noodles
1 tablespoon extra-virgin olive oil
3 cloves garlic, finely chopped
1 large onion, finely chopped
Kosher salt and freshly ground black pepper
4 cups lowfat (1-percent) milk
1/4 cup cornstarch
Two 5-ounce packages baby spinach
1/2 cup fresh flat-leaf parsley leaves, finely chopped, plus more, for garnish
1/4 teaspoon freshly grated nutmeg
1 butternut squash (about 2 1/2 pounds), peeled, seeded, halved lengthwise and cut into 1/4-inch-thick half-moons
2 cups shredded part-skim mozzarella
Directions
Preheat the oven to 400 degrees F. Soak the lasagna noodles in warm water.

Heat the oil in a large skillet over medium heat. Add the garlic, onions and salt and pepper. Cook, stirring occasionally, until the vegetables are tender and browned, about 10 minutes. If the mixture becomes too dry, add a tablespoon or two of water.

Meanwhile, stir together 1/2 cup of the milk and the cornstarch in a small bowl until smooth. Heat the remaining 3 1/2 cups milk in a large saucepan until bubbling. Stir the cornstarch mixture into the milk and bring to a boil. Simmer, stirring, until the milk thickens to the consistency of a thin batter, about 5 minutes. Stir in the onion mixture, spinach, parsley and nutmeg, and cook until the spinach wilts. Season with salt and pepper. Remove from the heat.

Drain the noodles. Spread 1 cup of the spinach mixture over the bottom of a 13- by 9- by 2-inch glass or ceramic baking dish. Arrange 3 lasagna noodles over the spinach. Arrange half of the squash over the noodles, overlapping slightly, and sprinkle with one-third of the mozzarella. Spoon 1 cup spinach mixture over the cheese, and top with 3 noodles, the remaining squash and another third of the mozzarella. Top with 1 cup spinach mixture, followed by the last 3 noodles and the remaining 1 cup spinach mixture. Cover tightly with foil; reserve the remaining mozzarella.

Bake for 40 minutes. Uncover and sprinkle the remaining mozzarella over the top. Bake until bubbling and the squash is tender, about 15 minutes. Let stand at least 10 minutes before serving.

Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/squash-and-spinach-lasagna-recipe/index.html?oc=linkback

 

Check out our Group Fitness and Group Cycling schedules and find a class that you will love!

 

 

Time Saving Workouts Prove More Effective
How many times have you told yourself that you'd exercise and get fit, if only you had the time? If I had a dollar for time I've heard the I-don't-have-time excuse . . . 
New and exciting research is coming out in favor of shorter, more intense workouts. The old way of exercising at a slow speed, for long periods of time, is over and done. Short and intense exercise sessions that utilize High Intensity Interval Training get you better results with way less time invested. So there goes the time crunch excuse. You don't need to spend hours in the gym to get amazing results. A simple 30 minute workout, done right, is all you need.

So what does this magical 30 minute workout consist of?

As mentioned above, there's a little secret in the fitness world called High Intensity Interval Training. This means rather than doing the same cardio exercise for 30-60 minutes, you'd alternate between short, high-intensity bursts of exercise with low-intensity periods of recovery.

The research makes it clear that this method of training burns more calories and builds fitness quicker with less time invested.

Not long ago, elite athletes were the only ones benefiting from this method of training, but now the word is out, and everyone can reap the rewards of HIIT. And you don't even need fancy equipment or special training to start seeing results!

So how long should your intervals be? The answer is, it doesn't really matter.

There are no real hard-and-fast rules with interval length. Varying lengths bring varying benefits, so it's important to find which length works best for you.

Beginners should aim for no more than 30 seconds of high-intensity bursts. If you're feeling strong and are in good shape, then go ahead and push yourself a bit longer.

A HIIT workout involves four variables that can be modified to meet your goals: intensity of intervals, duration of intervals, duration of recovery intervals, and the number of interval repetitions.

HIIT training can be spur of the moment bursts in your workout depending on how you're feeling that day or if you're working towards a specific sports or fitness goal then you can take a more sophisticated, scientific approach.

You can do high intensity bursts during cardio workouts like walking and jogging, but the more popular, and most effective form of HIIT training includes alternating between resistance training exercises that also get your cardio pump at the same time.
So it turns out that we all really do have enough time to get an effective workout each day…and that old excuse about not having time is no longer going to work.

Student?

 
Student members of Court Jester AC are eligible for discounts when they show a valid school ID:
1 month $37
3 months $99
4 months $130
12 months $359
 
 
 

 


Court Jester West 
216 Reynolds Road
Johnson City, NY 13790
(607) 729-3332
Hours of operation:
Monday 5AM - Friday 9:30PM (24 hours)
Saturday 7AM - 8PM
Sunday 8AM - 8PM


Court Jester East 
67 Robinson Street 
Binghamton, NY 
13901
(607) 723-2522
Hours of operation:
Monday thru Thursday 5AM - 10:30PM daily
Friday 5AM - 9:30 PM
Saturday 7AM - 8PM
Sunday 8AM - 8PM

 

A Note on Towels


We'd like to emphasize that our free towel service is a privilege. Please place your used towels in the bins provided and encourage other members to do so as well. Thank you!

 

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Our mailing address is:
*216 Reynolds Road
Johnson City, NY 13790*
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