Lynbrook | New Hyde Park | NY

Recipes

Recipe of the Week: Pork Tenderloin with Maple-Chipotle Sauce

Prep time: 10 minutes
Cook time: 20 minutes
Makes: 6 servings

Ingredients:

  • 1/2 cup plus 2 tablespoons pure maple syrup
  • 1/4 cup plus 2 tablespoons cider vinegar
  • 1 tablespoon coarse-grain mustard
  • 2 large garlic cloves, minced
  • 2 teaspoons minced canned chipotles plus 2 teaspoons sauce
  • 2 pork tenderloins, about 12 ounces each, trimmed
  • 1 tablespoon canola oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Nonstick cooking spray

Directions:

  1. In a heavy zip-top bag, combine 1/2 cup of the maple syrup, 1/4 cup of the vinegar, and the mustard, garlic, and chipotles with sauce. Add the pork, turning to coat well. Refrigerate overnight, turning the meat in the bag once or twice.
  2. Transfer pork to paper towels and pat dry; brush each side with the canola oil. Pour the marinade into a medium skillet. Add remaining maple syrup and vinegar and the salt and black pepper. Bring to a boil. Let sauce boil 1 minute; set aside.
  3. Heat a grill to medium and mist with cooking spray. Grill pork, turning 2 to 3 times, until just cooked through, 15 to 20 minutes, or until a meat thermometer reaches 150 to 155 degrees. Brush pork with sauce in the final minutes of cooking. Transfer pork to a cutting board, tent with foil, and let rest 10 minutes.
  4. Slice pork into 1/4-inch slices and serve with remaining sauce.

 

Nutrition facts per serving: 259 calories, 23g protein, 23g carbohydrate, 7g fat

 

Original recipe from Fitness Magazine

Recipe of the Week: Orange Chicken Spicy Skewers

Prep Time: 10 minutes

Cook Time: 10 minutes


Ingredients:

  • 1 Orange
  • 1 lb Chicken Breasts
  • 1/4 tsp Cayenne Pepper
  • 1/4 tsp Black Pepper
  • 1/4 tsp Salt
  • 1/2 tsp Cumin
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tbsp Low Sodium Soy Sauce

Directions:

  1. Soak wooden skewers in water for at least 20 minutes.
  2. Slice orange into 16 bite size pieces. Cut up the chicken into 1 inch cubes. Alternate adding the orange and chicken on to the skewers.
  3. In a bowl, combine the rest of the ingredients. Brush kabobs with the mixture until each piece of chicken is coated.
  4. Place on a pre-heated grill on each side for about 5-8 minutes or until chicken is no longer pink.

Nutrition Facts:

  • Calories: 217
  • Carbohydrates: 4
  • Fat: 5
  • Protein: 43

 

Recipe of the Week: Turkey Taco Salad

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

Ingredients:

  • 12 ounces ground turkey
  • 1 medium sweet red pepper, chopped
  • 1 small sweet yellow pepper, chopped
  • 1/3 cup chopped onion
  • 3 garlic cloves, minced
  • 1-1/2 cups salsa
  • 1/2 cup canned kidney beans, rinsed and drained
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 8 cups torn romaine
  • 2 tablespoons fresh cilantro leaves
  • Optional toppings: chopped tomatoes and shredded cheddar cheese

Directions:

  1. In a large skillet, cook turkey, peppers, onion and garlic over medium heat 6-8 minutes or until turkey is no longer pink and vegetables are tender, breaking up turkey into crumbles; drain.
  2. Stir in salsa, beans, chili powder and cumin; heat through.
  3. Divide romaine among four plates. Top with turkey mixture; sprinkle with cilantro and toppings of your choice. Serve immediately.

Recipe of the Week: Stuffed Red Peppers

We used quinoa in this recipe but you may substitute brown rice. In addition, many add ground beef or turkey to their stuffed peppers. Keep in mind any alterations to the recipe below changes the nutritional information.

Cook Time: 20 min
Prep Time: 15 min
Serves: 6

Ingredients:

  • 2/3c quinoa, rinsed and drained
  • 6 red bell peppers
  • 1 T olive oil
  • 3/4c diced carrots
  • 1/2c diced red onion
  • 1 10oz package of frozen spinach, cooked and drained
  • 1 15oz can red kidney beans, rinsed and drained
  • 1 10oz can of diced tomatoes
  • 1 teaspoon chili powder
  • 1/2c grated mozzarella cheese

Directions:

  1. Preheat oven to 350* F. Boil 1 1/3 cups water in a saucepan; add quinoa. Reduce heat, cover, and simmer for 15 minutes. Keep covered; set aside.
  1. Remove pepper tops, stems, and seeds. Bring a large pot of water to a boil. Add peppers; boil for 5 minutes, and drain. Heat oil in a skillet over medium heat. Add carrots; cook for 3 minutes. Add onion; cook for 5 minutes. Stir in spinach, beans, and tomatoes. Remove from heat and mix in quinoa and chili powder.
  1. Fill peppers with quinoa mixture and place upright in a baking dish. Sprinkle with cheese. Add just enough water to form a thin layer in bottom of the dish. Bake for 20 minutes or until tops are lightly browned.

 

Nutrition:

  • 1 pepper (1/2 pepper)
  • Calories: 254 (127)
  • Carbs: 38g (19g)
  • Fat: 6g (3g)
  • Protein: 12g (6g)

Recipe of the Week: Balsamic Chicken with Roasted Vegetables

Servings: 4 • Size: 2 thighs + vegetables
Calories: 401 • Fat: 17 g • Carbs: 15 g • Fiber: 4 g • Protein: 48 g

Ingredients:

  • 8 (4 oz each) boneless skinless chicken thighs, trimmed of fat
  • 1 teaspoon kosher salt
  • fresh black pepper, to taste
  • cooking spray
  • 10 medium asparagus, ends trimmed, cut in half
  • 2 red bell peppers
  • 1 red onions, chopped in large chunks
  • 1/2 cup carrots, sliced in half long, cut into 3-inch pieces
  • 5 oz sliced mushrooms
  • 1/4 cup plus 1 tbsp balsamic vinegar
  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, smashed and roughly chopped
  • 1/2 tsp sugar
  • 1 1/2 tablespoons fresh rosemary
  • 1/2 tbsp dried oregano or thyme
  • 2 leaves fresh sage, chopped

Directions:

  1. Preheat oven to 425°F. Season chicken with salt and pepper. Spray 2 large baking sheets with oil.
  2. Combine all the ingredients together in a large bowl using your hands to mix well then arrange everything onto the prepared baking sheets spread out in a single layer. The vegetables should not touch the chicken or it will steam instead of roast.
  3. Bake about 20 to 25 minutes, or until the chicken is cooked through and the vegetables are roasted and tender.

Original recipe from Skinnytaste.com

Recipe of the Week: Thai Pork & Peanut Stir Fry

Prep Time: 10 minutes
Cook Time: 11 minutes
Servings: 2

Ingredients:

  • ¼ c chicken broth
  • 1 tbs peanut butter
  • 1 tsp sugar
  • 2 tsp olive oil
  • ½ c thinly sliced red onion
  • ½ c broccoli florets, sliced crosswise
  • 1 tsp minced garlic
  • 10 oz pork tenderloin, cut into ¼ in thick strips

Directions:

  1. In a small bowl, whisk broth, peanut butter, sugar until smooth; set aside.
  2. Heat 1 tbs oil in a skillet on high for 1 minute. Add onion, broccoli, and garlic. Cook, tossing, until crisp and tender, about 3 minutes. Scrape to one side of the pan.
  3. Heat remaining teaspoon oil in pan for 1 minute. Add pork. Cook, tossing, until it’s no longer pink, about 5 minutes. Stir with onion, broccoli, and garlic. Add reserved peanut sauce. Cook, tossing, until heated, about 1 minute.

Nutrition:

  • 291 calories
  • 14 g fat (3g saturated)
  • 242 mg sodium
  • 8 g carbohydrates
  • 1 g fiber
  • 33 g protein

 

Recipe of the Week: Roasted Rainbow Carrots with Ginger

Servings: 6 • Serving Size: 1/2 cup

  • Calories: 82
  • Fat: 2.3 g
  • Protein: 1 g
  • Carbs: 15 g
  • Fiber: 4 g
Ingredients:
  • 2 pounds rainbow carrots, peeled and cut crosswise into 3-inch pieces
  • 3 teaspoons olive oil
  • 1/2 tsp kosher salt
  • freshly ground black pepper, to taste
  • 1 teaspoon finely minced ginger
  • 2 tablespoons chopped cilantro
Directions:
  1. Preheat oven to 425 degrees.
  2. In a large bowl, combine carrots, 2 teaspoons olive oil, salt, pepper and ginger.  Toss to evenly coat.
  3. Place carrots on a parchment lined sheet pan and roast for 30-35 minutes or until caramelized and tender, stirring once halfway through.
  4. Drizzle with the remaining teaspoon of oil, add cilantro, carefully toss and serve.

Original recipe from skinnytaste.com

Recipe of the Week: Crustless Spinach and Feta Pie

So easy and delicious this recipe is great for mornings or the go or a brunch with the family.

Servings: 6
Prep Time: 20 minutes

Ingredients:

  • 10 oz frozen spinach, thawed and liquid squeezed out
  • ½ cup scallions, chopped
  • 2 tbsp fresh dill
  • 2 tbsp fresh parsley
  • ½ cup reduced fat crumbled feta
  • 2 tbsp grated Asiago cheese (or Parmesan/Romano)
  • ½ cup whole wheat flour
  • 1 tsp baking powder
  • 2/3 cup fat free milk
  • 1 tsp olive oil
  • 2 large eggs, beaten
  • Fresh pepper to taste
  • Cooking spray

 

Directions:

  1. Preheat oven to 400*. Lightly spray a pie dish with cooking spray.
  2. Mix spinach, scallions, dill, parsley, feta cheese, and Asiago cheese in the pie dish.
  3. Sift flour and baking powder in a medium bowl. Add remaining ingredients to the bowl and blend well. Pour into pie dish.
  4. Bake 28-33 minutes or until knife comes out clean. Let stand for 5 minutes before serving.

 


Nutrition:

Calories: 122

Carbohydrates: 13g

Fat: 5g

Protein: 10g