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Lynbrook | New Hyde Park | NY

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Recipe of the Week: Spinach & Quinoa Scramble

Let’s add some protein to your breakfast! Quinoa and eggs paired with fresh veggies make this morning scramble satisfying and flavorful. Bonus points? Pair this meal with a citrus fruit such as grapefruit or an orange which helps the body better absorb the spinach’s calcium and iron.

Ingredients

  • 1/2 cup quinoa
  • 1 large egg
  • 3 large egg whites
  • 2 tablespoons shredded Parmesan cheese
  • 1 teaspoon dried thyme
  • 1/2 large red bell pepper, chopped
  • 2 cups fresh spinach, chopped
  • 1 stalk green onion, chopped

Directions 

  1. In a small pot, bring 3/4 cups water to a boil over high heat. Add the quinoa and return to the boil, then cover and reduce to low. Cook for 15 minutes, then uncover and fluff, all the water should be absorbed. Let cool, uncovered.
  2. In a medium bowl, whisk the egg and egg whites until mixed, then stir in Parmesan cheese and thyme. Stir in the cooled quinoa. Reserve.
  3. Coat a large saute pan with a spritz of olive oil then set over medium-high heat; add the bell pepper, spinach and green onion. Stir for 2 minutes, until the peppers soften. Add the quinoa mixture and stir, reduce the heat to medium. Scrape the pan as you scramble the mixture. Cook until the eggs are done and the mixture looks dry, about 3 minutes.

Serves: 2
Serving size: 1 1/2 cups

Nutrition: Calories: 258
Total Fat: 7g; Cholesterol: 96mg; Sodium: 230mg; Carbohydrate: 32g; Dietary Fiber: 5g; Sugar: 3g; Protein: 18g

 

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Chicken and Lentil Chili

Time to break out that slow cooker and make this hearty chili the whole family will enjoy! Loaded with beans, chicken and vegetables, it’s easy to prep in the morning and let it simmer all day while you work from home.

Ingredients

  • 1 medium onion, chopped
  • 2 cups chopped carrots
  • 3 cloves garlic, minced
  • 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
  • 1 cup dried brown lentils, rinsed
  • 1 cup dried black beans, rinsed
  • 4 cups no-salt-added, chicken broth
  • 1 8-ounce can no-salt-added tomato sauce
  • 3 tablespoons chili powder
  • 1 tablespoon plus 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon salt
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup (2 oz) shredded cheddar cheese
  • 1 tablespoon fresh cilantro leaves

Directions

  1. Coat slow cooker with cooking spray. Place onion, carrots and garlic in bottom. Top with chicken, lentils and black beans. Stir in broth, tomato sauce, chili powder, cumin and salt.
  2. Cook on low for 8 hours. Stir before serving. Top each serving with 1 tablespoon sour cream and 1 tablespoon cheese. Garnish evenly with cilantro.

Nutrition Information

Serves: 8
Serving Size: 1 1/2 cups

Per serving: Calories: 282
Total Fat: 6g; Cholesterol: 38mg; Sodium: 448mg; Carbohydrate: 39g; Dietary Fiber: 18g; Sugar: 6g; Protein: 28g

 

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Spaghetti Pie with White Beans

Craving some cheesy, comforting spaghetti? This easy to make “pie,” uses items you probably already have in the pantry & refrigerator. Bake whole-wheat spaghetti, beans and vegetables together into a flavorful dish!

Active time: 25 minutes
Total time: 60 minutes

Ingredients

  • 1 1/2 cups cooked navy beans, no-salt added
  • 4 ounces whole-wheat spaghetti
  • 1 teaspoon olive oil
  • 1 large onion, chopped
  • 2 cups tomatoes, chopped
  • 4 cups fresh spinach, chopped
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 6 large egg whites
  • 1/2 cup 0% fat Greek yogurt
  • 3/4 cup shredded Parmesan cheese

Directions

  1. Lightly coat a 9-inch, deep-dish pie pan with cooking spray and set aside. Set a large pot of water to boil for the spaghetti, then cook according to package directions and drain.
  2. Drizzle olive oil in a large saute pan over medium-high heat. Add the onion and stir for about 5 minutes, until softened. Add the chopped tomatoes, and stir frequently until the tomatoes are soft and the pan is nearly dry. (If the tomatoes are too juicy, the pie will be soggy.) Stir in the spinach, basil and oregano and remove from heat. Stir a few more times until the spinach is wilted and bright green. Let cool.
  3. In a large bowl, whisk the egg whites and yogurt until smooth. Stir in 1/2 cup of Parmesan, then stir in the white beans, cooked spaghetti and spinach mixture. Fold together, then scrape into the prepared pie pan. Smooth the top and sprinkle with the remaining Parmesan cheese.
  4. Bake at 375ºF for 45 minutes, until puffed and golden brown. Let cool for at least 5 minutes before slicing into six pieces.

Keeps for 4 days in the refrigerator, tightly covered.

Serves: 6
Serving Size: 1/6 pie

Nutrition: Calories: 196
Total Fat: 5g;  Sodium: 307mg; Carbohydrate: 24g; Dietary Fiber: 7g; Sugar: 5g; Protein: 15g

 

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Immune Boosting Lemon Ginger Chicken Soup

Give your immune system the support it needs with this delicious, warming soup! This recipe is packed with ingredients that are good for you, too.

Yields: 16 servings

Ingredients:

  • 2 Tablespoons olive oil
  • 1 pound chicken breast
  • 1 medium onion, diced
  • 3 large carrots, diced
  • 2 celery stalks, diced
  • 3 cloves of garlic, diced
  • Salt and pepper to taste
  • 1 medium lemon (zest and juice)
  • 1 fist full of fresh ginger (washed, with skin on)
  • 2 quarts of chicken broth
  • 1 can of organic coconut milk (optional)

Directions:

  1. In a large pot, heat olive oil over medium-high heat. Add the chicken and brown.
  2. Add onion, garlic, carrots, celery, salt, and pepper to pan and cook until softened (about 5 minutes).
  3. Add 2 quarts chicken broth and ginger with skin on and bring to a boil. Note: the longer you boil the ginger, the stronger the flavor will be.
  4. Reduce heat, simmer 35-45 minutes
  5. Remove ginger and discard
  6. Remove the chicken, shred and set aside
  7. Add lemon zest and squeeze lemon to taste. Continue to simmer for 15 minutes then add shredded chicken
  8. Option to add 1 can organic coconut milk (it makes the broth creamier!)

Nutrition Facts:

Calories: 130
Total Fat: 8.5 g
Saturated Fat: 5.2 g
Carbohydrates: 4.5 g
Protein: 9.2 g

 

Thank you to Korr.com for sharing this recipe! You can find the original recipe here!

Recipe of the Week: Jackfruit Tacos

Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 8 tacos

This jackfruit turns into a plant-based version of “pulled pork” carnitas.

INGREDIENTS

For the jackfruit

  • 2 15-ounce cans green jackfruit in water or brine
  • 1/2 cup minced yellow onion
  • 3 cloves garlic
  • 2 tablespoons extra virgin olive oil
  • 1 to 1 1/2 tablespoons adobo sauce (from 1 can chipotle peppers in adobo)
  • 2 tablespoons cocoa powder
  • 2 tablespoons tomato paste
  • 2 teaspoons ground cumin
  • 1 teaspoon oregano
  • 1/4 teaspoon kosher salt
  • 1/2 cup water

For the tacos

  • 8 corn tortillas
  • Chopped romaine
  • Fresh cilantro
  • fresh salsa
  • Black beans, to serve on the side*

*To keep the meal filling enough (since jackfruit doesn’t have much protein), try to serve with black beans on the side!

INSTRUCTIONS

  1. Rinse and drain the jackfruit in a colander, pressing down to extract as much water as possible. Run your hands through the pieces, pulling and separating them into shreds with your fingers.
  2. Mince the onion. Mince the garlic.
  3. Heat the olive oil in a large skillet over medium heat. Add onion and garlic and sauté for 3 to 4 minutes until tender and fragrant, but before the garlic browns. Add the jackfruit and remaining ingredients (add 1 tablespoon of adobo sauce for a mild recipe, up to 1 1/2 or 2 tablespoons for a spicier recipe). Cook for about 5 minutes on medium low heat until saucy.
  4. If desired, char the tortillas by placing them on an open gas flame on medium for a few seconds per side, flipping with tongs, until they are slightly blackened and warm.
  5. To serve, place the jackfruit, romaine, salsa fresca, and torn cilantro leaves in a warmed tortilla. Serve immediately with refried beans.

 

NUTRITION

Serving Size: 1 Taco

Calories Per Serving: 145

Total Fat 5.4g, Total Carbohydrate 24.5g, Sugars 8.8g, Protein 2.8g

 

Original recipe can be found here!!