Lynbrook | New Hyde Park | NY

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RECIPE OF THE WEEK: BEST HEALTHY CHILI RECIPE

The week enjoy healthy chili. A great high protein dish to warm you up as the weather starts getting colder!

Prep Time: 10 mins    Cook Time: 45 mins  Total Time: 55 mins   Servings: 6

 Calories: 336kcal    Carbohydrates: 37g    Protein: 31g    Fat: 7g

Ingredients/ Equipment:

  •  – 2 tbsp extra virgin olive oil
  • 1 small yellow onion, chopped
  • 1 medium bell pepper, chopped (yellow, red or orange)
  • 1 medium zucchini, chopped into crescent moons
  • 1 medium yellow squash, chopped into crescent moons
  • 3 – 4 cloves garlic, minced
  • 1 lb ground turkey or ground chicken, 99% lean or 93%
  • 3 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tsp salt, plus more to taste
  • ½ tsp black pepper, plus more to taste
  • 1 – 2 tsp red chili flakes or 1 tsp cayenne pepper, optional for spice
  • 1 can (28-ounce) diced tomatoes or crushed tomatoes
  • 1 ½ cups chicken broth or bone broth
  • 1 can (15 oz) dark red kidney beans, rinsed and drained
  • 1 – 2 ears raw corn or 1 (15-ounce) can of sweet corn, rinsed and kernels cut off the cob
  • Garnish Options: shredded cheddar cheese, cubed avocado, greek yogurt, sour cream, sliced green onion, or jalapeño slices

Directions

  1. Heat olive oil over medium-high heat in a large pot or Dutch oven. Once heated, add in onion, bell pepper, zucchini, yellow squash, and minced garlic. Saute for 3 – 4 minutes, stirring frequently.
  2. Create room in the middle of the pot by pushing the onions, peppers, and squash to the side. Add in the ground turkey or ground chicken, and break up the meat with a wooden spoon. Cook for 3 – 4 minutes or until no longer pink.
  3. Add chili powder, cumin, oregano, salt, pepper, and optional red chili flakes. Stir to combine.
  4. Add crushed tomatoes, chicken broth, red kidney beans, and corn. Stir to combine, then bring to a rapid boil.
  5. Reduce heat and simmer for 35 – 50 minutes or until chili thickens. Taste and adjust seasonings and salt as necessary.
  6. Garnish with your favorite toppings, serve with cornbread, and enjoy!

Original recipe can be found at healthfullblondie here!

RECIPE OF THE WEEK: THE BEST WHOLE ROASTED CHICKEN

Need some early ideas for Thanksgiving dinner, look no further. Try this best whole roasted chicken recipe and you may have a competitor for your Thanksgiving turkey this year!

Prep Time: 10 mins   Cook Time: 75 mins  Total Time: 1hour 25 mins   Servings: 6

 Calories: 354kcal    Carbohydrates: 13.9g    Protein: 32.9g    Fat: 19.1g

Ingredients/ Equipment:

  • 1 large carrot, halved lengthwise and cut into thirds
  • 1 stalk celery, cut into large thirds
  • 1 – 2-4 pound whole chicken, giblets removed and patted dry
  • 1/4 cup unsalted butter, melted
  • 3 cloves garlic, finely minced
  • 1/2 teaspoon fresh thyme
  • 1/2 teaspoon grated lemon zest
  • 3 tablespoons olive oil
  • salt
  • freshly cracked black pepper
  • 1 head garlic, top sliced off
  • 1/2 yellow onion, cut into 2 large pieces
  • 1 lemon, cut in half
  • 4–6 sprigs fresh thyme

Directions

  1. Preheat oven to 400 degrees.
  2. To a small mixing bowl add the melted butter, garlic, lemon zest, 1/2 teaspoon fresh thyme, and a generous pinch of salt and freshly cracked pepper.
  3. Place the celery and carrots in a cast iron and skillet. Use a paper towel to pat the chicken dry and then place the chicken on top of the veggies, breast side up.
  4. Rub the melted butter mixture under the skin of the chicken as well as inside the cavity of the chicken, being sure to use all of the butter.
  5. Stuff the chicken cavity with the head of garlic, pieces of yellow onion, lemon, and fresh thyme. If you like, use a bit of kitchen twine to tie the drumsticks.
  6. Drizzle the olive oil over the skin of the chicken and then use a basting brush to ensure that the skin is well coated with oil. Liberally season the chicken with salt and fresh cracked black pepper.
  7. Place the chicken in the oven, on the middle rack, and roast for 1 hour and 15-30 minutes, basting every 30 minutes, or until the internal temperature, at the thickest part, reaches 165 degrees.
  8. Remove the chicken from the oven and let rest for 10-15 minutes in the skillet.

Original recipe can be found at allthehealthythings here!

RECIPE OF THE WEEK: HOMEMADE BLACK BEAN VEGGIES BURGER

This week enjoy homemade black bean veggie burgers. These healthy and tasty black bean burgers will never have you going back to regular burgers.

Prep Time: 15 mins   Cook Time: 20 mins    Total Time: 35 mins   Servings: 4  

Calories: 198kcal    Carbohydrates: 33g    Protein: 11g    Fat: 3g

Ingredients/ Equipment:

  • cooking spray
  • 1 (16 ounce) can black beans, drained and rinsed
  • ½ green bell pepper, cut into 2-inch pieces
  • ½ onion, cut into wedges
  • 3 cloves garlic, peeled
  • 1 egg
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon Thai chili sauce or hot sauce
  • ½ cup bread crumbs

Directions

  • Preheat an outdoor grill for high heat. Lightly oil a sheet of aluminum foil with cooking spray.
  • Mash black beans in a medium bowl with a fork until thick and pasty.
  • Finely chop bell pepper, onion, and garlic in a food processor. Stir chopped vegetables into mashed beans.
  • Stir together egg, chili powder, cumin, and chili sauce in a small bowl. Add to the mashed beans and stir to combine. Mix in bread crumbs until the mixture is sticky and holds together.
  • Divide the mixture into four patties and place on the prepared foil.
  • Grill on the preheated grill for about 8 minutes on each side.
  • Serve hot and enjoy!

Original recipe can be found at allrecipes here!

RECIPE OF THE WEEK: BROCCOLI SALAD

This week enjoy broccoli salad. This recipe contains less sugar than the average salad mixing and is still bursting with flavor!

Prep Time: 20 mins   Total Time: 20 mins   Servings: 6

 1 Cup = Calories: 162kcal    Carbohydrates: 27.5g    Protein: 5.6g    Fat: 3.8g

Ingredients/ Equipment:

  • 5 cups broccoli florets
  • 1 cup red grapes, sliced
  • 1/2 cup red onion, chopped
  • 1/2 cup raisins
  • 1/3 cup sunflower seeds

For the dressing:

  • 1/2 cup plain Greek yogurt
  • 3 tablespoons Dijon mustard
  • 3 tablespoons honey, or maple syrup
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  • To make the dressing, whisk together Greek yogurt, Dijon mustard, apple cider vinegar, honey, lemon juice and salt/pepper in a small bowl or jar until creamy and smooth.  Feel free to add a touch of olive oil or water if you want a thinner consistency.
  • In a large bowl, add in the broccoli, grapes, red onion, raisins and sunflower seeds and mix in the honey dijon yogurt dressing until everything is nicely coated.  Taste the salad and season with additional salt and pepper, as needed.
  • Cover the salad and let it chill in the fridge for at least an hour or up to 24 hours before serving.  Enjoy!

Original recipe can be found eatyourselfskinny here!

RECIPE OF THE WEEK: BBQ CHICKEN SALAD

This week enjoy BBQ chicken salad. A great way to get that BBQ flavor with a high protein healthy meal!

Prep Time: 15 mins   Cook Time: 30 mins  Total Time: 45 mins   Servings: 4-6

Calories: 792kcal      Carbohydrates: 55g     Protein: 42g    Fat: 11g

Ingredients/ Equipment:

  • 2 boneless, skinless chicken breasts (about 1 lb. total)
  • Kosher salt
  • Freshly ground black pepper
  • 3/4 c. store-bought BBQ sauce, divided
  • 1/3 c. buttermilk
  • 1/4 c. mayonnaise
  • 1/4 c. sour cream
  • 1 clove garlic, finely chopped
  • 2 Tbsp. chopped fresh parsley
  • 1 Tbsp. chopped fresh dill
  • 1 Tbsp. sliced fresh chives
  • 1/4 tsp. onion powder
  • Pinch of cayenne pepper
  • 2 heads romaine lettuce, thinly sliced (about 8 c.)
  • 1 (15-oz.) can black beans, rinsed, drained
  • 1 vine-ripened tomato, finely chopped (about 1 c.)
  • 1 c. shredded Mexican blend cheese
  • 1 c. frozen corn, thawed, drained
  • 1 c. tortilla strips or crushed tortilla chips
  • 1/4 c. finely chopped red onion

Directions

  1. Place chicken between 2 pieces of plastic wrap and pound with a meat mallet into 1/2″-thick pieces. Transfer chicken to a large bowl; season all over with 1 teaspoon salt and 1/4 teaspoon black pepper. Pour 1/2 cup BBQ sauce over chicken. Turn to coat and let marinate, tossing a few times, at least 15 minutes at room temperature, or cover bowl and refrigerate up to 3 hours. 
  2. Meanwhile, prepare a grill for medium-high heat; heat 5 minutes (or preheat a grill pan over medium-high heat). In a medium bowl, whisk buttermilk, mayonnaise, sour cream, garlic, parsley, dill, chives, onion powder, cayenne, 3/4 teaspoon salt, and 1/4 teaspoon black pepper; set dressing aside.
  3. Grill chicken, basting with marinade, until cooked through, about 5 minutes per side. Transfer to a cutting board and let cool slightly. Cut chicken into bite-sized pieces.
  4. In a large bowl, toss chicken, lettuce, beans, tomatoes, cheese, corn, tortilla strips, and onion. Drizzle with some of the reserved dressing and remaining 1/4 cup BBQ sauce and toss again to combine. Serve remaining dressing alongside.

Original recipe can be found at delish here!

RECIPE OF THE WEEK: PUMPKIN SOUP

This week start your October off with some pumpkin soup. A great festive meal that is simple and contains all of the fresh flavors you seek in the fall!

Prep Time: 5 mins   Cook Time: 10 mins  Total Time: 15 mins   Servings: 4-6

Calories: 561kcal      Carbohydrates: 22g     Protein: 3g    Fat: 11g

Ingredients/ Equipment:

  • 1.2 kg / 2.4 lb pumpkin (any type) OR butternut squash, unpeeled weight
  • 1 onion , sliced (white, brown, yellow)
  • 2 garlic cloves , peeled whole
  • 3 cups vegetable or chicken broth/stock , low sodium
  • 1 cup water
  • Salt and pepper
  • 1/2 – 3/4 cup cream , half and half or milk

Directions

  1. Cut the pumpkin into 3cm / 2.25″ slices. Cut the skin off and scrape seeds out (video is helpful). Cut into 4cm / 1.5″ chunks.
  2. Place the pumpkin, onion, garlic, broth and water in a pot – liquid won’t quite cover all the pumpkin. Bring to a boil, uncovered, then reduce heat and let simmer rapidly until pumpkin is tender (check with butter knife) – about 10 minutes.
  3. Remove from heat and use a stick blender to blend until smooth (Note 3 for blender).
  4. Season to taste with salt and pepper, stir through cream (never boil soup after adding cream, cream will split). 
  5. Ladle soup into bowls, drizzle over a bit of cream, sprinkle with pepper and parsley if desired. Serve with crusty bread!

Original recipe can be found at recipetineats here!

RECIPE OF THE WEEK: SHEET PAN LEMON GARLIC SHRIMP AND ASPARAGUS

This week enjoy lemon garlic shrimp and asparagus. This easy to make one pan high- protein low-carb meal makes making a healthy dinner effortless!

Prep Time: 5 mins   Cook Time: 15 mins  Total Time: 20 mins   Servings: 1/4th of recipe

Calories: 302kcal      Carbohydrates: 6.2g     Protein: 27g    Fat: 19.5g

Ingredients/ Equipment:

For The Asparagus:

  • 1 lb thin to medium asparagus, ends trimmed
  • 1 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tsp lemon zest
  • Salt and pepper, to taste

For The Shrimp:

  • 1 lb medium-sized shrimp, peeled and deveined
  • 1 Tbsp olive oil
  • 1/4 cup butter, melted
  • 3 Tbsp lemon juice
  • 1 tsp lemon zest
  • 1 Tbsp minced garlic
  • 1/2 tsp paprika
  • 1/4 tsp onion powder
  • 1/4 tsp red pepper flakes, leave this out if you don’t like a little heat
  • Salt and pepper, to taste
  • Fresh parsley, garnish after cooking

Directions

  • Preheat oven to 400 degrees F.
  • In a large bowl, whisk together olive oil, melted butter, lemon juice, zest, garlic and seasonings.  Add shrimp and toss everything together until completely coated.  Set aside and let shrimp marinate while asparagus cooks.
  • On a large sheet pan sprayed with nonstick spray, arrange asparagus on one side of the pan, drizzle with olive and add garlic and lemon zest.  Toss until completely coated then season with salt and pepper.  Place in the oven and bake for 5 minutes.
  • Once asparagus has cooked, remove from the oven and add the marinated shrimp to the other side of the pan, arranging them so that they are all in a single layer.  Place everything back in the oven and cook for an additional 8 to 10 minutes, until shrimp are opaque and pink in color.
  • Remove from the oven and squeeze with additional lemon juice and sprinkle with fresh parsley.  Enjoy!

Original recipe can be found at eatyourselfskinny here!

RECIPE OF THE WEEK: PUMPKIN ENERGY BITES

Start off your fall with some pumpkin energy bites. A great easy fun fall snack to begin your day!

Prep Time: 10 mins   Cook Time: 20 mins  Total Time: 30 mins   Servings: 30

Calories: 67kcal      Carbohydrates: 9.4g     Protein: 1.9g    Fat: 2.2g

Ingredients/ Equipment:

  • 2 cups oats
  • 1/2 cup canned pumpkin puree
  • 1/4 cup almond butter or peanut butter
  • 1/4 cup chia seeds
  • 1/4 cup pumpkin seeds
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon (optional, see notes)
  • 1/2 cup maple syrup or honey
  • generous pinch of salt
  • 1/2 cup dark chocolate chips

Directions

  1. Pulse all ingredients (except chocolate chips) in a food processor until well-mixed.
  2. Add chocolate chips and pulse a few more times until they are in small pieces.
  3. Scoop mixture and roll into balls. Freeze until solid and store in the freezer or refrigerator.

Original recipe can be found at pinchofyum here!