Peak Performance Fitness

Lynbrook | New Hyde Park | NY

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Recipe of the Week: Honey Chicken Stir-Fry

Prep/Total Time: 30 min.
Makes: 4 servings

Ingredients

  • 2 teaspoons cornstarch
  • 1 tablespoon cold water
  • 3 teaspoons olive oil, divided
  • 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
  • 1 garlic clove, minced
  • 3 tablespoons honey
  • 2 tablespoons reduced-sodium soy sauce
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 package (16 ounces) frozen broccoli stir-fry vegetable blend
  • Hot cooked brown rice, optional

Directions

  1. Mix cornstarch and water until smooth. In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat; stir-fry chicken and garlic 1 minute.
  2. Add honey, soy sauce, salt and pepper; cook and stir until chicken is no longer pink, 2-3 minutes. Remove from pan.
  3. In same pan, stir-fry vegetable blend in remaining oil just until tender, 4-5 minutes. Return chicken to pan. Stir cornstarch mixture and add to pan; bring to a boil.
  4. Cook and stir until thickened, about 1 minute. Serve with rice if desired.

Nutrition
1 cup stir-fry
Per serving; 249 calories, 6g fat, 455mg sodium, 21g carbohydrate, 15g sugars, 25g protein

 

Original recipe can be found here!

Are You Getting in the Way of Your Own Goals?

1. It’s Cold Out

Sounds like just another excuse. We come to the gym when it’s hot out, when it’s raining, when it’s sunny – so what makes this any different? Of course, we need to bundle up, but the walk from your front door to the car and the parking lot to the gym door is short. If the roads are safe to travel, the gym doors will be open for you.

2. Don’t Know what to Do

If you don’t have the knowledge to work out on your own, ask an Exercise Physiologist for guidance. They will help you get acquainted with every piece of equipment in the Fitness Center so you can get your body moving.

3. No Time

If the President of the United States has time to go for a run as the President of the United States—the rest of us have plenty of time to exercise.  A former president told Men’s Health magazine in an interview that he works out for 45 minutes, six days a week, and always on election days!

4. Nothing to Wear

It’s not a fashion show—the Fitness Center to get healthy and feel better.   Whatever you feel comfortable in works and a good pair of sneakers.  Enroll in a facility that has an environment that makes you feel good! As long as your clothing is loose and stretchy, you’ll be comfortable during your workout.

5. I Don’t Have the Energy

Tired all the time?  Start exercising and you won’t be.  Exercise helps increase energy levels during the day so you will sleep better at night – sounds like a great way to keep you motivated!

Recipe of the Week: Turkey White Chili

Prep: 15 min.
Cook: 70 min.
Makes: 6 servings (6 cups)

Ingredients

  • 2 tablespoons olive oil
  • 1/2 cup chopped onion
  • 3 garlic cloves, minced
  • 2-1/2 teaspoons ground cumin
  • 1 pound boneless skinless turkey breast, cut into 1-inch cubes
  • 1/2 pound ground turkey
  • 3 cups chicken broth
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 1 tablespoon minced jalapeno pepper
  • 1/2 teaspoon dried marjoram
  • 1/4 teaspoon dried savory
  • 2 teaspoons cornstarch
  • 1 tablespoon water
  • shredded Monterey Jack cheese and sliced red onion, optional

Directions

  1. In a large saucepan or Dutch oven, heat olive oil over medium heat. Add onion; saute until tender, about 5 minutes. Add garlic, and cook 1 minute more. Stir in cumin; cook 5 minutes. Add turkey; cook until no longer pink.
  2. Add broth, beans, jalapeno, marjoram and savory. Bring to a boil. Reduce heat; simmer, covered, for 45 minutes, stirring occasionally.
  3. Uncover; cook 15 minutes more. Dissolve cornstarch in water; stir into chili. Bring to a boil. Cook and stir 2 minutes. If desired, serve with cheese and sliced red onion.

Nutrition
1 cup: 288 calories
Per serving: 12g fat, 635mg sodium, 15g carbohydrate, 3g sugars, 29g protein.

 

Find the original recipe here!

Recipe of the Week: Lemon-Dijon Pork One-Pan Dinner

Prep: 20 min. Bake: 20 min.
Makes: 4 servings

Ingredients: 

  • 4 teaspoons Dijon mustard
  • 2 teaspoons grated lemon zest
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil
  • 1-1/2 pounds sweet potatoes (about 3 medium), cut into 1/2-inch cubes
  • 1 pound fresh Brussels sprouts (about 4 cups), quartered
  • 4 boneless pork loin chops (6 ounces each)
  • Coarsely ground pepper, optional

Directions:

  1. Preheat oven to 425°. In a large bowl, mix first four ingredients; gradually whisk in oil. Remove 1 tablespoon mixture for brushing pork. Add vegetables to remaining mixture; toss to coat.
  2. Place pork chops and vegetables in a 15x10x1-in. pan coated with cooking spray. Brush chops with reserved mustard mixture. Roast 10 minutes.
  3. Turn chops and stir vegetables; roast until a thermometer inserted in pork reads 145° and vegetables are tender, 10-15 minutes. If desired, sprinkle with pepper. Let stand 5 minutes before serving.

Nutrition:
1 pork chop with 1-1/4 cups vegetables: 516 calories
17g fat, 505mg sodium, 51g carbohydrate, 19g sugars, 39g protein.

 

Original recipe can be found here!

Recipe of the Week: Slow-Cooked Stuffed Peppers

Prep Time: 15 min.
Cook Time: 3 hours
Makes: 4 servings

Ingredients

  • 4 medium sweet red peppers
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 cup shredded pepper jack cheese
  • 3/4 cup salsa
  • 1 small onion, chopped
  • 1/2 cup frozen corn
  • 1/3 cup uncooked converted long grain rice
  • 1-1/4 teaspoons chili powder
  • 1/2 teaspoon ground cumin

 Directions

  1. Cut and discard tops from peppers; remove seeds. In a large bowl, mix beans, cheese, salsa, onion, corn, rice, chili powder and cumin; spoon into peppers. Place in a 5-qt. slow cooker coated with cooking spray.
  2. Cook, covered, on low until peppers are tender and filling is heated through, 3-4 hours.

Nutrition
1 stuffed pepper: 317 calories
10g fat, 565mg sodium, 43g carbohydrate, 6g sugars, 8g fiber, 15g protein

 

Original recipe can be found here!