Lynbrook | New Hyde Park | NY

Recipes

RECIPE OF THE WEEK: Three Apple Chicken Salad

Three different apple varieties and pecans pump up the antioxidants in this tasty salad. Apples and celery are some of the best sources of fiber. Substitute canned tuna for a variation on this healthy recipe.

Prep: 25 minutes (plus 30 minutes for chilling)

Cook: 25 minutes

Yield: 4 servings (serving size: about 1 cup)

Nutritional Information: Calories: 246, Fat 12g, Protein 24g, Carbohydrates 13g

Ingredients:

  • 4 (4-ounce) skinless, boneless chicken-breast halves
  • 3/4 cup diced Gala apple (about 1/4 pound)
  • 3/4 cup diced Red Delicious apple (about 1/4 pound)
  • 1/2 cup diced Granny Smith apple (about 3 ounces)
  • 1/2 cup thinly sliced celery
  • 3 tablespoons chopped pecans, toasted
  • 1/4 cup light mayonnaise
  • 2 tablespoons reduced-fat sour cream
  • 1 1/2 teaspoons stone-ground mustard
  • 1 teaspoon minced fresh or 1/2 teaspoon dried tarragon
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper

Directions:

1. Place chicken in a small saucepan and cover with water; bring to a boil. Cover, remove from heat, and let stand 15 minutes. Drain, cool, and coarsely chop chicken.

2. Combine chicken, apples, celery, and pecans in bowl; toss gently to coat. 3. Whisk together mayonnaise, sour cream, mustard, tarragon, salt, and pepper. Pour dressing over chicken mixture; toss gently to coat. Cover; chill at least 30 minutes.

Find the original recipe from Amp Health here!

RECIPE OF THE WEEK: Asparagus Pea Pasta Bowl

Asparagus Pea Pasta Bowl

Ingredients

  • 2 cups uncooked bow tie pasta
  • 2 tablespoons unsalted butter, divided
  • 1/2 medium onion, chopped
  • 1 clove garlic, minced
  • 2 cups bite-sized fresh asparagus pieces (about 12 stalks total, with ends chopped and discarded)
  • 1 cup frozen green peas
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper

Directions

  1. Cook pasta according to package directions.
  2. While the pasta is cooking, heat a large pan over medium heat. Add butter, onion and garlic, and cook until onions are soft, about 3-4 minutes. Add the asparagus to the pan and cook for another 2 minutes. Add peas to the pan and cook for another 2 minutes. Set aside.
  3. Drain the cooked pasta and add to the pan with vegetable mixture. Add feta, dill, lemon juice, salt and pepper to the pan. Toss until well combined.
  4. Portion into a 1 1/2 cup serving size, and serve. For extra protein or to increase calories, try adding grilled chicken to the mix.

Nutrition Information

Serves: 4 |  Serving Size: 1 1/2 cups

Per serving: Calories: 359; Fat: 9g; Sodium: 251mg; Carbohydrate: 59g; Fiber: 6g; Sugar: 5g; Protein: 13g

Read the original recipe from My Fitness Pal Blog here!

RECIPE OF THE WEEK: Immune Boosting Chicken Soup

Serves: 8 Servings

INGREDIENTS:

  • 2 Tbsp olive oil
  • 1 onion, chopped
  • 3 large celery stalks, chopped
  • 2 large carrots, peeled and chopped
  • 1 cup mushrooms, sliced
  • 10 cloves garlic, minced
  • 8 cups chicken stock
  • 2 bay leaves
  • ½ tsp. turmeric
  • ½ tsp. crushed red pepper
  • 1½ tsp. sea salt
  • 1 (15 oz) can chickpeas, drained and rinsed
  • 3 cups shredded rotisserie chicken
  • 2 cups baby kale leaves

INSTRUCTIONS:

  1. In a large pot or Dutch oven, heat oil over medium-high heat and sauté onion, celery and carrots, stirring occasionally, about 5 minutes. Add mushrooms and garlic, cooking another 3 minutes.
  2. Stir in the chicken stock, bay leaves, turmeric, crushed red pepper, salt and chickpeas; bringing to a boil. Mix in shredded chicken, cover and turn down heat to a simmer for 15 to 20 minutes.
  3. Add kale, cover and simmer an additional 5 minutes. Discard bay leaves, serve and enjoy!

NUTRITIONAL INFORMATION:

Serving Size: 1½ cups

Calories: 253 • Fat: 6.5 g • Carbs: 20.6 g • Fiber: 6 g • Protein: 28 g • Sugars: 3.5 g

Read the original recipe from The Harvest Kitchen here!

RECIPE OF THE WEEK: Pumpkin Bread

Healthy Pumpkin Bread

PREP: 15 mins             COOK: 55 mins            TOTAL: 1 hr 10 mins

SERVINGS: 10 slices (1 8×4-inch loaf)

Ingredients:

  • 2 tablespoons canola oil or melted and cooled coconut oil
  • 1/2 cup honey
  • 1 large egg (at room temperature)
  • 1/3 cup plain non-fat Greek yogurt (at room temperature)
  • 1 teaspoon pure vanilla extract
  • 1 1/2 cups pumpkin puree 
  • 1 teaspoon baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg 
  • 1/4 teaspoon ground cloves or allspice
  • 1/4 teaspoon kosher salt
  • 1 1/2 cups white whole wheat flour

Instructions:

  1. Preheat oven to 325 degrees F. Light coat an 8×4 inch loaf pan with baking spray.
  2. In a large mixing bowl, whisk the oil and honey together until smooth. Add the Greek yogurt and the egg. Whisk again. Make sure the ingredients are smooth and well blended. Whisk in the pumpkin purée and vanilla.
  3. Sprinkle the baking soda, cinnamon, nutmeg, cloves, and salt over the top, then stir to combine. Sprinkle in the flour, then gently mix, just until the flour disappears.
  4. Spread the batter into the prepared loaf pan.
  5. Bake the healthy pumpkin bread for 30 minutes, then remove pan and lightly tent with foil to keep the top from becoming too dark. Return the bread to the oven to continue baking for another 25 to 35 minutes (55 to 65 minutes total), until a toothpick inserted in the center comes out clean. Let the bread cool in the loaf pan for 5 minutes. Gently transfer to a wire rack. Let cool at least 30 minutes before slicing. Enjoy!

Nutrition:

SERVING: 1 slice (of 10) CALORIES: 161kcal, CARBOHYDRATES: 30g, PROTEIN: 4g, FAT: 4g

Read the original recipe from Cookie and Kate here!

RECIPE OF THE WEEK: Healthy Turkey Chili

SERVINGS: 8 servings (16 cups of very thick chili)

Butternut Squash Chili

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic minced
  • 2 medium onions diced
  • 2 bell peppers any color, cored and chopped
  • 2 large carrots peeled and diced
  • 2 stalks celery diced
  • 1 medium sweet potato peeled and cubed (optional—I added it!)
  • 2 pounds ground turkey (I used 93% lean)
  • 1 1/2-2 cups water more as needed
  • 1 (15-ounce) can tomato sauce
  • 1 (14.5-ounce) can diced tomatoes in their juices
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon paprika
  • 1 teaspoon cayenne pepper
  • 1 teaspoon kosher salt
  • 1/2  teaspoon ground black pepper
  • Pinch red pepper flakes

Instructions

  • Heat the oil in a Dutch oven or large soup pot over medium heat. Add the garlic, onions, bell peppers, carrots, celery, and sweet potato. Sauté for 5 to 7 minutes, until soft.
  • Add the turkey and cook until browned, 5 to 7 minutes, stirring often to break up the chunks.
  • Once the meat is browned, add 1 1/2 cups water, tomato sauce, diced tomatoes in their juices, chili powder, cumin, paprika, cayenne, salt, black pepper, and red pepper flakes. Bring to a boil, then reduce to a moderate bubble. Let cook, uncovered, until the chili thickens, about 45 minutes, stirring every so often so that the chili does not stick to the bottom. If the chili becomes too thick, add a little water to reach your desired consistency.
  • Toward the end of the cooking time, taste and adjust the seasonings as desired. Add more cayenne pepper for an extra kick and more salt and pepper as needed. Serve hot with desired toppings.

Nutrition

SERVING: 1(of 8), about 2 cups CALORIES: 227kcal CARBOHYDRATES: 14g PROTEIN: 24g FAT: 10g

Read the original recipe from Well Plated here!

RECIPE OF THE WEEK: Apple Pie Granola Bars

Makes: 20 bars

Prep time: 25 minutes
Cook time: 10 minutes

Per bar: 155 cal, 8 g fat, 19 g carbs, 5 g sugar, 3 g protein

Ingredients:

2 cups rolled oats
1/2 cup shredded, unsweetened coconut
1/2 cup pecans, chopped
1/3 cup dates
1/4 cup coconut oil
1 teaspoon vanilla
1/3 cup honey
1 tablespoon cinnamon
1/2 teaspoon nutmeg
1 cup dried apples, chopped

Directions:

  1. Preheat the oven to 350°F.
    1. Place the oats in a blender or food processor and pulse for 5 to 10 seconds.
    1. On a baking sheet, combine the oats, shredded coconut and pecans and toast in the oven for approximately 10 minutes, stirring after 5 minutes to ensure mixture does not burn. Once golden in color, remove from the oven.
    1. Place the dates in a food processor and blend until they fully combine and form a paste-like consistency.
    1. In a sauce pan over medium heat, combine the coconut oil, honey and vanilla. As the liquid heats up, begin to stir the date paste until it becomes well-combined with the mixture.
    1. In a bowl, combine the toasted oat mixture, chopped apples, cinnamon, nutmeg and hot liquid from the stove. Stir until completely mixed.
    1. Firmly press the mixture into a baking tray lined with parchment paper. Cover with plastic wrap and refrigerate for at least two hours or until bars become firm.
    1. Remove from the fridge and cut into 20 bars. Store in an airtight container at room temperature for more crumbly bars, or in the fridge for firmer bars.

Read the original recipe here from Bigoven!

RECIPE OF THE WEEK: Cheeseburger Soup

INGREDIENTS:

  • 1/2 pound ground turkey
  • 1 tablespoon unsalted butter
  • 1 medium onion, chopped
  • 2 medium carrots, chopped
  • 2 celery stalks, chopped
  • 2 garlic cloves, minced
  • 2 tablespoons all-purpose flour, wheat or gluten-free
  • 1/2 teaspoon kosher salt
  • Freshly ground black pepper
  • 3 1/2 cups chicken broth
  • 10 ounces Yukon Gold potatoes (2 medium), peeled and finely diced
  • 1 (12-ounce) wedge cauliflower (1/4 of a large head), stem attached
  • 1 3/4 cups sharp cheddar cheese
  • 2 tablespoons chopped scallions, for garnish

DIRECTIONS:

  1. In a large pot or Dutch oven, sauté over medium-high heat. Add the turkey and brown the meat, using a wooden spoon to break it into small pieces as it cooks, 4 to 5 minutes. Drain the meat and transfer it to a small bowl.
  2. In the same pot, melt the butter. Add the onion, carrots, celery, and garlic. Cook, stirring, until softened, about 5 minutes. Add the flour, salt, and pepper to taste and cook, stirring, for 1 minute to cook the flour. Return the turkey to the pot and add the chicken broth, potatoes, and cauliflower and stir.
  3. Transfer the cauliflower and 1 cup of the liquid to a blender and blend until smooth. Pour the puree into the soup and stir well. Add the cheddar and stir until melted. Serve topped with the scallions.

NUTRITION INFORMATION

Yield: 6 servings, Serving Size: 1-1/2 cups

Freestyle Points: 7, Calories: 254 calories, Total Fat: 11.5g, Carbohydrates: 19g, Sugar: 5g, Protein: 20g

Read more at https://www.skinnytaste.com/cheeseburger-soup/#xfzDJUUhpLGVFzYU.99

RECIPE OF THE WEEK: Protein Coffee

Protein Coffee (Proffee Recipe)

High-protein, low carb breakfast on the go has never been easier than this quick and easy protein coffee (aka proffee) recipe. Proffee may sound glamorous, but it couldn’t be simpler to make. 

INGREDIENTS

  • 1 cup coffee cold brew
  • 1 cup protein shake Store-bought pre-made (vanilla, chocolate, or caramel flavor)
  • 1/2 cup ice

INSTRUCTIONS

  1. Add ice into a large glass
  2. Pour cold brew coffee over ice
  3. Add protein shake to coffee and ice
  4. Stir until combined

COFFEE VARIATIONS

It’s up to you what type of coffee you use for your Proffee. Try using your favorite coffee you already have on hand

Any of these will work:

  • Drip Coffee – Be careful when pouring hot coffee into a glass with ice as it could cause the glass to shatter
  • Espresso – One or two shots depending on your preferred caffeine intake
  • Cold Brew Coffee – Prepared store-bought cold brew or homemade.

BOTTLED PROTEIN SHAKE OR PROTEIN POWDER?

The appeal to using a ready-to-drink bottled protein shake over protein powder is that it can easily be poured over your coffee, where protein powders need to be mixed in a blender bottle, shook together, or blended.

If you are using protein powder; combine coffee, ice, whey protein, and a bit of unflavored almond milk into a big shaker cup. If you do not like (or cannot have almond milk) regular dairy milk, soy milk, or oat milk are all good substitutes. 

NUTRITION

Serving: 1 Proffee        Calories: 102kcal          Carbohydrates: 2g        Protein: 15g         Fat: 2g

Find the original recipe from Healthy with a Chance of Sprinkles here!