Peak Performance Fitness

Lynbrook | New Hyde Park | NY

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Recipe of the Week: one skillet, greek sun-dried tomato chicken and farro

Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 6
Calories: 366 kcal

INGREDIENTS

  • 2 tablespoons extra virgin olive oil
  • 1 pound boneless, skinless chicken breasts, or small thighs
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon paprika
  • 2 cloves garlic, minced or grated
  • kosher salt and black pepper
  • 1 cup uncooked farro or quinoa
  • 2 1/2 cups low sodium chicken broth
  • 2 cups baby spinach
  • 1/2 cup oil packed sun-dried tomatoes
  • 1/3 cup kalamata olives, pitted
  • juice of 1 lemon
  • 8 ounces feta cheese, cubed
  • 1 tablespoon chopped fresh dill
  • 3 tablespoons toasted pine nuts (optional)

INSTRUCTIONS

  1. Preheat the oven to 400 degrees F.
  2. In a medium bowl, combine 2 tablespoons olive oil, the chicken, balsamic vinegar, dill, oregano, paprika, garlic, and a large pinch of both salt and pepper. Toss well to evenly coat the chicken.
  3. Heat the remaining 2 tablespoons olive oil in a large dutch oven or cast-iron skillet, set over medium high heat. When the oil is shimmering, add the chicken and sear on both sides until golden, about 3-5 minutes per side. Remove the chicken from the skillet.
  4. To the same skillet, add the farro. Cook 2-3 minutes. Add the chicken broth, spinach, sun-dried tomatoes, olives, and lemon juice. Bring to a boil over high heat and stir. Slide in the chicken and any juices left on the plate back into the skillet. Transfer to the oven and roast for 20 minutes or until the chicken is cooked through and the farro becomes soft.
  5. Serve the chicken topped with feta, dill, and pine nuts.

 

Original recipe from Half Baked Harvest can be found here!

Recipe of the Week: Creamy Wild Rice and Mushroom Soup

Serves 4

Ingredients:

  • 2 tbsp butter
  • 1 medium yellow onion, chopped
  • 2 carrots, peeled and sliced into rounds
  • 2 celery stalks, sliced
  • 3-inch piece of ginger, grated (about 2 tbsp)
  • 1 tsp salt
  • 1 cup wild rice
  • 8 oz mushrooms, sliced (about 3 cups sliced)
  • 2 large sprigs of thyme
  • 1 bay leaf (optional)
  • 1 qt vegetable broth
  • 2 cups water
  • 2 eggs (1 whole egg + 1 yolk)
  • 2 tbsp lemon juice
  • 2 cups tightly packed chopped kale

Instructions:

  1. In a large pot, melt the butter over medium heat. Add the onion, carrot, celery, ginger and salt. Cook, stirring occasionally, until softened, about 3 minutes.
  2. Add the wild rice, mushrooms, thyme and bay leaf, if using. Stir to mix everything together.
  3. Add the broth and water. Bring to a boil over high heat, then reduce the heat to low and cook, covered, for 30-45 minutes, or until the wild rice has burst open but is still slightly chewy. Remove from heat and stir in the kale.
  4. In a small bowl, whisk together one whole egg, one egg yolk and lemon juice until smooth. Remove one cup of the broth from the soup and slowly pour and whisk it into the egg mixture. Gently stir the mixture back into the soup and watch it thicken and become creamier. Add more salt and pepper, to taste.
  5. Serve warm garnished with olive oil, flaky sea salt and black pepper.

 

Original recipe from Run Fast, Eat Slow can be found here!

 

Recipe of the Week: Winter Vegetable Bowl

Prep Time: 15 mins      Cook Time: 23 mins    Total Time: 38 mins              Servings: 4

Ingredients:

  • 1 cup uncooked short grain brown rice
  • 1 large beet
  • 1 butternut squash
  • 1 lb Brussels sprouts
  • 4 cups kale
  • Drizzle of extra-virgin olive oil
  • Sea salt and black pepper to taste

Dressing

  • ¼ cup water
  • 2 garlic cloves
  • 2 tbsp white balsamic vinegar
  • 2 tbsp Dijon mustard
  • 1 tsp pure maple syrup
  • ¼ tsp ground thyme
  • Sea salt and black pepper to taste

Toppings

  • Green onions chopped
  • Roasted cashews chopped
  • Basil leaves

Instructions:

  1. Preheat oven to 400°F
  2. Peel and cube the beets and butternut squash (remove seeds) into bite size pieces. Slice the ends off of the Brussels sprouts and slice in half.
  3. Evenly spread the vegetables on a large rimmed baking pan. Use two pans if you run out of room. Lightly drizzle the olive oil (see note) over the vegetables and sprinkle with salt and pepper to taste. Roast for approximately 45 minutes (toss the vegetables half way through roasting), or until they are caramelized and fork tender.
  4. While the vegetables are roasting, cook the rice according to the instructions on the package.
  5. While the rice is cooking, make the dressing.
  6. In a blender, add the water, garlic, vinegar, mustard, maple syrup, thyme and salt and pepper and blend until smooth and creamy, approximately 1 minute.
  7. Put the rice in a large bowl and put the vegetables on top. Toss with the dressing and divide into four bowls. Garnish with the green onions, cashews, and basil leaves.

 

Original recipe can be found here!

Recipe of the Week: KALE AND BRUSSELS SPROUTS SALAD

Prep Time: 30 minutes
Cook Time: 25 minutes
Total Time: 55 minutes

Servings: 6 people
Calories: 232 kcal

 INGREDIENTS

  • 1 bunch kale chopped
  • 10-12 brussels sprouts thinly shredded
  • 2 cups red cabbage shredded
  • 1/2 butternut squash peeled and cut in thin slices
  • 1/2 tablespoon olive oil
  • salt and pepper to taste
  • 1 cup pomegranate arils
  • 1 navel orange peeled and segmented
  • 1/2 cup sliced almonds toasted
  • 1/4 cup hazelnuts toasted and chopped

Citrus Vinaigrette

  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 3 tablespoons lemon juice
  • 3 tablespoons orange juice

 INSTRUCTIONS

  1. Add all dressing ingredients to a blender or jar, and mix together well.
  2. De-stem kale, and then very thinly slice. Add to a salad bowl.
  3. Use a mandolin or food processor to very thinly slice brussels sprouts, and add to the kale.
  4. Pour dressing over kale and sprouts, and massage in to completely coat, and then cover the salad and allow to soak for 4-5 hours, or overnight.
  5. Preheat oven to 450 degrees F.
  6. Peel butternut, cut into quarters lengthwise, and then thinly slice squash. Add to a baking sheet, drizzle with olive oil, and lightly season with sea salt and black pepper.
  7. Roast squash for 25 minutes.
  8. Prepare pomegranate by removing arils
  9. Prepare the orange by slicing the skin and pith off around the orange, then cutting out the segments.
  10. Thinly slice red cabbage.
  11. When ready to serve the salad, toss the red cabbage into the kale mixture, then top the salad with warm squash, pomegranate, oranges, and nuts.

NUTRITION

Calories: 232kcal

Carbohydrates: 26g | Protein: 5g | Fat: 14g | Sodium: 31mg | Fiber: 5g | Sugar: 12g

 

Original recipe can be found here!

Enjoying the Holidays Without Over-Indulging

The holiday season seems like a never ending stream of social engagements, parties, shin digs, and nights out with friends. The repetitive socializing around food and drink can raise concern for someone who has a fitness goal in mind. The fear of over-eating, a fitness set back, or gaining weight is often at the root of why someone may not enjoy themselves, or not attend altogether. We know that consistently making the right choices will breed the best results, but there are misconceptions that one bad meal or one bad day will ruin any progress. Luckily, there are a couple of helpful strategies to help keep sane and smiling through the holiday parties.

  • One bad meal does NOT throw progress into a downward spiral. If you get a flat tire, do you panic and slash the rest of them? No, you replace that one bad moment and keep the journey going.
  • Emotional and mental health is still health. If a fitness journey cuts into being able to enjoy time with family, friends, or oneself, then the fitness goal needs to be adjusted.
  • Allowing for small breaks in a pattern of eating will leave space to have a treat without feeling the need to binge and “fall off the wagon.” One cookie at a party carries a lot less guilt than having 10 cookies at 3AM on a Tuesday.

Let’s worry less about what we’re eating between Christmas and New Year’s, when what matters is what we eat between New Year’s and Christmas. Sticking with good habits year-round allows for a healthy balance when the holidays come around.