Lynbrook | New Hyde Park | NY

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RECIPE OF THE WEEK: CHICKEN NOODLE SOUP

This week enjoy chicken noodle soup. Enjoy this delicious protein-full comfort food as the weather starts to get colder!

Prep Time: 15 Mins           Total Time: 1 Hour 30 Mins           Servings: 6-8

 Calories: 420kcal    Carbohydrates: 21g    Protein: 27g    Fat: 25g    

Ingredients/ Equipment:

2 Tbsp. vegetable oil

4 tsp. kosher salt, divided

2 lb. bone-in, skin-on chicken pieces, preferably a mix of chicken thighs and breasts

8 c. low-sodium chicken stock

4 c. cold water

2 sprigs fresh thyme

1 bay leaf

1 small yellow onion, coarsely chopped (about 1 1/4 c.)

2 stalks celery, sliced 1/8″ thick (about 1 1/4 c.)

1 large carrot, halved lengthwise, sliced 1/8″ thick (about 1 c.)

6 oz. wide egg noodles

1 tsp. freshly ground black pepper

1/4 c. finely chopped fresh parsley

Directions

  1. In a large, deep pot over medium-high heat, heat oil. Season chicken on all sides with 2 tsp. salt, then add to pot skin side down. Cook, undisturbed, until golden brown on one side, about 5 minutes, then turn and cook until golden brown on the other side, about 5 minutes more.
  2. Add stock, water, thyme, and bay leaf. Bring to a bare simmer over medium-high heat. Reduce heat to medium-low and simmer until an instant-read thermometer inserted into thickest part of breast registers 165°, 20 to 30 minutes.
  3. Transfer chicken breasts to a cutting board. Continue to cook dark meat about 40 minutes more. Transfer dark meat to cutting board and let cool at least 10 minutes. Remove skin and bones and discard. Shred chicken into bite-sized pieces.
  4. Meanwhile, discard thyme and bay leaf. Add onion, celery, and carrot and cook over medium-low heat, adjusting heat as needed to maintain a bare simmer and stirring occasionally, until just barely tender, about 5 minutes. Add egg noodles and cook, stirring occasionally, until just al dente, about 5 minutes more.
  5. Stir in chicken and pepper; season with remaining 2 tsp. salt, as needed.
  6. Divide soup among bowls. Top with parsley and more pepper.

Original recipe can be found at delish here!

RECIPE OF THE WEEK: 20- MINUTE CREAMY CHICKEN MARSALA WITH PROSCIUTTO

This week enjoy creamy chicken marsala with prosciutto. A quick, high-protein delicious dish that will have you running back for more!

Active Time: 20 Mins           Total Time: 20 Mins      Servings: 4

 Calories: 396kcal    Carbohydrates: 11g    Protein: 34g    Fat: 21g    

Ingredients/ Equipment:

  • 1 pound chicken cutlets, trimmed
  • ½ teaspoon ground pepper, divided
  • ¼ teaspoon salt, divided
  • ¼ cup white whole-wheat flour
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 ounces prosciutto, chopped (½ cup)
  • 8 ounces sliced cremini mushrooms
  • ¼ cup minced shallots
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • ½ cup low-sodium chicken broth
  • ½ cup heavy cream
  • ½ cup Marsala wine
  • Chopped fresh parsley for garnish

Directions

  1. Season chicken with 1/4 teaspoon pepper and 1/8 teaspoon salt. Place flour in a shallow dish and dredge the chicken in it, pressing gently to help it adhere. Discard any excess flour.
  2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, flipping once, until lightly browned, 2 to 3 minutes per side. Transfer to a plate.
  3. Add prosciutto to the pan and cook, scraping up any browned bits, for 30 seconds. Add the remaining 1 tablespoon oil and mushrooms; cook, stirring occasionally, until tender, about 4 minutes. Stir in shallots, garlic, thyme and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt; cook, stirring often, until the shallot is translucent, about 1 minute. Stir in broth, cream and Marsala, scraping up any browned bits. Cook until slightly reduced, about 2 minutes.
  4. Return the chicken and any accumulated juices to the pan. Cook, flipping the cutlets occasionally, until hot, 1 to 2 minutes. Serve sprinkled with parsley, if desired.

Original recipe can be found at eating well here!

RECIPE OF THE WEEK: STUFFED SPAGHETTI SQUASH

This week try some stuffed spaghetti squash. This zesty, southwestern-inspired meal tastes great and is healthy for you too!

Prep Time: 30 mins           Total Time: 1 hr 45 mins     Servings: 4-6

 Calories: 605kcal    Carbohydrates: 34g    Protein: 34g    Fat: 33g    

Ingredients/ Equipment:

  • 2 small spaghetti squash, cut in half and seeds removed (about 3 lb. each)
  • 3 Tbsp. olive oil
  • 2 tsp. kosher salt
  • 1 tsp. black pepper
  • 1 lb. ground turkey
  • 1 (1-oz.) packet taco seasoning
  • 1 (15-oz.) can black beans, drained and rinsed
  • 1 c. frozen corn
  • 1 c. salsa, plus more for serving
  • 2 c. shredded Mexican blend cheese (about 8 oz.)
  • 1 c. fresh cilantro, chopped
  • Plain Greek yogurt or sour cream, for serving
  • 1 ripe avocado, diced, for serving
  • Hot sauce, for serving

Directions

  1. Preheat the oven to 400°F.
  2. On a baking sheet, place the spaghetti squash cut-side up. Drizzle with 2 tablespoons of the oil and sprinkle with 1 teaspoon of the salt and pepper. Flip the spaghetti squash cut-side down and bake until fork-tender, 45 minutes to 1 hour.
  3. Meanwhile, in a large skillet, heat the remaining 1 tablespoon oil over medium heat. Add the turkey and cook, crumbling with a wooden spoon, until the turkey is lightly browned, 3 to 5 minutes. Add the taco seasoning and ½ cup of water and cook until thickened slightly, 1 to 2 minutes. Stir in the beans, corn, salsa, 1 cup of the cheese, and three-quarters of the cilantro.
  4. Let the squash cool slightly before carefully flipping over, cut-side up. Use a fork to loosen the flesh and form spaghetti-like strands. Divide the turkey mixture among the spaghetti squash halves and mix it gently with the squash strands. Sprinkle the halves with the remaining cup of cheese. Return the squash to the oven and bake until the cheese is melted and bubbly, 10 to 15 minutes.
  5. Serve the squash topped with yogurt, avocado, hot sauce, salsa, and the remaining cilantro.

Original recipe can be found at pioneerwomen here!

RECIPE OF THE WEEK: CILANTRO LIME CHICKEN TACOS

Enjoy chicken lime tacos this week.  A super tasty high protein full of fresh flavor and healthy ingredients. 

Prep Time: 15 mins       Cook Time: 10 mins       Total Time: 25 mins     Servings: 5

 Calories: 407kcal    Carbohydrates: 60.8g  Protein: 31.8g  Fat: 20.4g     Serving = 2 Tacos

Ingredients/ Equipment:

  • 1 1/2 lbs boneless skinless chicken breasts
  • 1/4 tsp salt
  • 8 to 10 6 inch flour or corn tortillas
  • Juice of 2 limes + zest of 1 lime
  • 1 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1/2 tsp honey
  • 2 Tbsp cilantro, chopped
  • 2 cups shredded green cabbage
  • 1 cup shredded red cabbage
  • 1 cup shredded carrots
  • 1/2 cup chopped cilantro
  • 1/2 cup chopped green onions
  • Juice of 2 limes
  • 1 Tbsp olive oil
  • 1 tsp honey
  • Pinch of salt
  • 1 avocado
  • 1 garlic clove, minced
  • 1/4 cup cilantro, chopped
  • 1/4 cup plain Greek yogurt
  • 3 Tbsp lime juice
  • 1 tsp Sriracha
  • Salt and pepper, to taste
  • 2 Tbsp olive oil
  • 1/4 to 1/2 cup water, depending on consistency

Directions

  • Place chicken in a large ziplock bag or bowl.
  • To make the marinade, whisk together lime juice, zest, olive oil, garlic, honey, and cilantro until combined and pour over top of chicken until completely coated. Cover and marinate chicken for about 4 hours to overnight.
  • To make the coleslaw, combine cabbage, carrots, green onions and cilantro in a large bowl. In a smaller bowl, whisk together lime juice, olive oil, honey and salt and toss together with slaw mixture.
  • To make the avocado crema, combine the avocado, garlic, cilantro, yogurt, lime juice, sriracha and salt/pepper in a food processor and pulse until combined. With the motor running, slowly add the olive oil and water until smooth until you have your desired consistency.
  • To cook the chicken, pre-heat outdoor grill or grill pan on medium-high heat and add marinated chicken breasts. Sprinkle with a little salt and cook chicken about 4 to 5 minutes on each side until juices run clear. Transfer chicken to a cutting board and let rest for 5 minutes before cutting. This keeps them juicy!
  • To assemble the tacos, place chicken in a tortilla and top with slaw and a drizzle of the avocado crema. Serve with a fresh squeeze of lime and enjoy!

Original recipe can be found at eatyourselfskinny here!

RECIPE OF THE WEEK: EASY LEMON BUTTER FISH

This week enjoy lemon butter fish. A fast, high protein meal that is delicious and will have you feeling fantastic!

Prep Time: 7 mins       Cook Time: 12 mins       Total Time: 19 mins     Servings: 12

 Calories: 302kcal    Carbohydrates: 9.9g    Protein: 25.7g    Fat: 19.8g

Ingredients/ Equipment:

  • 12 firm white fish fillets, about 6 inches long, 1-inch thickness throughout (cod, halibut, or mahi mahi are great )
  • 9 TB melted butter
  • Juice and zest from 1 medium lemon
  • 1.5 tsp kosher salt, divided, plus extra to taste
  • 3 tsp paprika
  • 3 tsp garlic powder
  • 3 tsp onion powder
  • 0.75 tsp freshly ground black pepper
  • 9 TB olive oil
  • freshly chopped basil or parsley leaves, for garnish and flavor
  • extra lemon slices for serving

Directions

  1. Use paper towels to thoroughly pat-dry excess moisture from fish fillets. This step is crucial for fish to brown nicely in pan – otherwise, it will steam instead of brown. Set aside.
  2. In a bowl, combine melted butter, lemon juice and zest, and 1/4 tsp kosher salt. Stir to combine well. Taste and add a bit more kosher salt, if desired.
  3. In a separate bowl, combine remaining 1/4 tsp kosher salt, paprika, garlic powder, onion powder, and black pepper. Evenly press spice mixture onto all sides of fish fillets.
  4. In a large, heavy pan over medium high heat, heat up the olive oil until hot. Once your oil is sizzling, cook 2 fish fillets at a time to avoid overcrowding; this allows for even browning.
  5. Cook each side just until fish becomes opaque, feels somewhat firm in the center, and is browned, about 2-3 minutes per side; lightly drizzle some of the lemon butter sauce as you cook, reserving the rest for serving. Take care not to over-cook, as that will result in a tougher texture. Season with extra kosher salt and freshly ground black pepper to taste.
  6. Serve fish with with remaining lemon butter sauce, basil or parsley, and lemon wedges.

Original recipe can be found at chewoutloud here!

RECIPE OF THE WEEK: MASHED CAULIFLOWER

Need an idea for a healthy side this Thanksgiving. A low-carb option that tastes great and is just as delicious as the classic mashed potato side!

Prep Time: 10 mins       Cook Time: 10 mins       Total Time: 20 mins     Servings: 4

 Calories: 70kcal    Carbohydrates: 8g    Protein: 59g    Fat: 3g

Ingredients/ Equipment:

  • 1 head of cauliflower
  • 1 tablespoon extra virgin olive oil
  • 2 garlic cloves, minced
  • 1 to 2 teaspoons finely chopped herbs (thyme, rosemary, sage, parsley, chives, etc)
  • kosher salt and freshly ground black pepper, to taste

Directions

  • Prep the cauliflower. Trim the leaves off the cauliflower and cut off the florets. Rinse the florets under water.
  • Steam the cauliflower. Heat 1 inch of water in a pot on medium heat and bring to a boil. Place a steamer insert in the pot and add the cauliflower florets. Steam for 6 to 8 minutes.
  • Cook the garlic. While the cauliflower is steaming, heat the olive oil in a small pan on medium heat. Add the minced garlic and cook for 30 seconds, then remove from the heat.
  • Add everything to the pot. Remove the steamed cauliflower from the pot, drain the water, and add the cauliflower back in. Then, add the olive oil, garlic, chopped herbs, and any optional ingredients.
  • Mash. Use a potato masher or stick blender to mash the cauliflower.
  • Serve. Season with salt and pepper, garnish with fresh herbs and serve immediately.

Original recipe can be found at downshiftology here!

RECIPE OF THE WEEK: SHEET PAN THANKSGIVING DINNER

Get your Thanksgiving plans in order and try this sheet pan Thanksgiving dinner. A great meal that the whole family will enjoy during the holidays!

Cook Time: 30 mins    Additional Time: 3 hrs    Total Time: 3 hrs 30 mins     Servings: 12

 Calories: 608kcal    Carbohydrates: 38g    Protein: 59g    Fat: 26.5g

Ingredients/ Equipment:

  • 1 boneless turkey breast, 2 to 2½ pounds
  • 2 teaspoons kosher salt, divided, plus more as needed
  • ½ teaspoon freshly ground black pepper
  • 2 large garlic cloves, finely grated
  • ¼ cup light mayonnaise
  • 2½ tablespoons za’atar
  • 1-pound sweet potatoes, peeled and cut lengthwise into 1-inch-thick wedges
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon maple syrup
  • Pinch of crushed red pepper flakes
  • 1 pound brussels sprouts, trimmed and halved lengthwise
  • ½ teaspoon cumin seeds
  • Fresh lemon juice, to taste

Directions

  • Heat the oven to 400ºF. If the turkey breast comes tied, untie it.
  • Pat the meat dry with paper towels. Season the turkey all over with 1½ teaspoons of the salt and the black pepper, then rub all over with the garlic.
  • In a small bowl, stir together the mayonnaise and za’atar.
  • Transfer 2 tablespoons of the za’atar mayo to a separate small bowl and brush that all over the turkey.
  • Set the remaining za’atar mayo aside. Let the turkey sit at room temperature for 15 minutes while you prepare everything else.
  • In a large bowl, toss together sweet potatoes, 1 tablespoon of the oil, the maple syrup, ¼ teaspoon of the salt, and the red pepper flakes.
  • Place turkey on a rimmed sheet pan and arrange the potatoes in a single layer around it. Roast for 20 minutes.
  • In the same bowl toss the brussels sprouts with 2 tablespoons of the oil, the cumin seeds, and the remaining ¼ teaspoon salt.
  • Give the potatoes a toss after roasting for 20 minutes, and push the wedges to one side of the pan to make room for the brussels sprouts.
  • Add the sprouts and continue to roast until the sprouts and potatoes are golden brown and a thermometer inserted in the thickest part of the turkey registers 145ºF, 20 to 30 minutes longer (for a total turkey roasting time of 40 to 50 minutes).
  • Allow the meat to rest for 10 minutes before slicing.
  • While the turkey is resting, season reserved za’atar mayo to taste and add a little more oil and salt, if needed. Season to taste with lemon juice. Serve the za’atar mayo alongside the turkey and vegetables.

Original recipe can be found at skinnytaste here!

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!