Lynbrook | New Hyde Park | NY

Diet

RECIPE OF THE WEEK: Rosemary Chicken with Sweet Potatoes

Ingredients

Ingredient Checklist

4 teaspoons canola or olive oil

3 cloves garlic, minced

¾ teaspoon kosher salt

½ teaspoon snipped fresh rosemary

½ teaspoon freshly ground black pepper

1 20-ounce package refrigerated diced sweet potatoes, such as Simply Potatoes®

2 (8 ounce) skinless, boneless chicken breast halves, halved crosswise

1 lemon, thinly sliced

Directions

Instructions Checklist

Step 1

In 12-inch nonstick skillet heat 3 teaspoons of the oil over medium. Stir in garlic, 1/2 teaspoon of the salt, 1/4 teaspoon of the rosemary and 1/4 teaspoon of the pepper. Add potatoes; toss to coat. Cook, covered, 5 minutes (do not stir).

Step 2

Push potatoes to one side of skillet. Add the remaining 1 teaspoon oil to other side of skillet. Arrange chicken in skillet alongside potatoes. Cook, uncovered, 8 minutes.

Step 3

Stir potatoes and turn chicken. Sprinkle chicken with the remaining 1/4 teaspoon salt, rosemary, and pepper. Top with lemon slices. Cook, covered, 8 to 10 minutes more or until chicken is done (165 degrees F) and potatoes are brown. (If needed, remove potatoes as they are done and continue cooking chicken until done.) If desired, sprinkle with additional rosemary.

Nutrition Facts

Serving Size: 1 chicken breast and about 2/3 cup potatoes

Per Serving: 283 calories; protein 28g; carbohydrates 27g; dietary fiber 5g; sugars 12g; fat 8g; saturated fat 1g; cholesterol 83mg; sodium 417mg.

Find the original recipe from Eating Well here!

RECIPE OF THE WEEK: Low Carb Corned Beef and Cabbage

 Prep Time 15 minutes

 Cook Time 1 hour 35 minutes

 Total Time 1 hour 50 minutes

 Servings 8 servings (6 ounces beef, 1 cup cabbage, ¼ each carrots and celery

 Calories 499kcal

Ingredients

  • 4 pounds corned beef brisket
  • 6 cups water
  • 2 tsp black peppercorns
  • 4 cloves garlic
  • 2 tsp dried mustard
  • 1 cabbage cut into wedges or 8 cups
  • 1 cup onions sliced
  • 1 cup carrots sliced into thirds
  • 1 cup celery stalks chopped

Instructions (for Instant Pot…*Directions for crockpot included too*)

  1. Place beef brisket into the pot. Discard the spice packet that comes with the meat.
  2. Cover the beef with water, add more to cover if needed.
  3. Add the spices into the pot.
  4. Cover and set on “Meat/Stew” for 60 minutes on high.
  5. Hit Cancel then use the Natural Release method, about 20 minutes.
  6. Remove cover carefully, watch for steam, remove brisket and keep warm.
  7. Add the vegetables to the pot and press “Soup” setting for 15 minutes.
  8. Use the “Quick” Release method.
  9. Uncover and add the beef back to the pot to warm through.
  10. Enjoy immediately!

**Crock Pot Directions:

  1. Add all ingredients into the crock pot except the cabbage. Make sure the meat is fat side up.
  2. Cook on low 6 hours or until vegetables are tender.
  3. In the last hour add the cabbage.
  4. Enjoy!

Nutrition

Serving: 1serving | Calories: 499kcal | Carbohydrates: 11g | Protein: 35g | Fat: 34g

Find the original recipe from Sugar Free Mom here!

RECIPE OF THE WEEK: Chicken Vegetable and Orzo Soup

Ingredients

  • 1 1/2 lb boneless, skinless chicken breasts (2 large chicken breasts)
  • 4 cups low-sodium chicken broth
  • 1/4 teaspoon dried dill
  • 2 teaspoon lemon juice
  • 14 oz packaged, grated mixed vegetables (like corn, green beans, and carrots, or canned vegetables listed in Tips)
  • 1/2 cup whole-wheat orzo
  • 1 cup frozen spinach
  • 1/4 teaspoon dried thyme
  • 3 cups water

Directions

  1. Add chicken broth, water, thyme, and dill into a large, heavy-duty pot. Bring to a boil over high heat.
  2. When boiling, use tongs to add chicken breasts into the water. Cover, lowering heat to medium or medium-low, so liquid is at a simmer. Cook until chicken is fully-cooked, about 15 to 20 minutes. (Cut into the chicken to check that it is fully cooked.) When chicken is done, use tongs to transfer chicken from soup onto a plate. Carefully, cut chicken into a few pieces to cool quickly.
  3. Stir in orzo, frozen vegetables, spinach, and lemon juice. Let soup cook over medium heat until orzo is cooked, about 10 minutes.
  4. Meanwhile, when chicken has cooled down, cut into chunks. Add chicken to the soup when orzo has cooked its 10 minutes, stirring and cooking until chicken is warm, just a couple minutes. Remove soup from heat and serve.

You can find the original recipe from Recipes.heart.org here!

RECIPE OF THE WEEK: Strawberry Oat Chocolate Chip Pancakes

These Strawberry Oat Chocolate Chip Pancakes are made in the blender with creamy Greek yogurt, sweet strawberries and savory oats with chunks of dark chocolate nestled in the batter. Top with fresh berries for a perfectly sweet and healthy breakfast!

PREP TIME: 5 minutes

COOK TIME: 15 minutes

TOTAL TIME: 20 minutes

YIELDS: 9 pancakes

CALORIES: 75 cal

INGREDIENTS:

  • 1 cup Gluten Free rolled oats
  • 1/2 cup Greek yogurt plain nonfat
  • 1/2 cup applesauce unsweetened
  • 2 large egg whites room temperature
  • 1 tbsp almond milk unsweetened
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • pinch sea salt
  • 1/2 tsp almond extract
  • 1 cup strawberries frozen & thawed
  • 2 tbsp dark chocolate chips

INSTRUCTIONS:

  1. Heat a skillet to medium-high heat and spray with nonstick cooking spray. To a blender or food processor, add all ingredients and process until batter is smooth. It should be slightly runny.
    1. To the skillet, add 1/4 cup of batter at a time to form a pancake. Cook 3-4 minutes until pancake begins to bubble then flip with a spatula and cook another 2-3 minutes on the other side.
    1. Place pancakes on a cooling rack as you cook remainder of the batter. Serve and top with more fresh berries and dark chocolate.
    1. Keep pancakes in an air tight container for up to a week.

NOTES: It’s imperative that you measure properly when grain free baking.

NUTRITION: (1 PANCAKE)

CALORIES: 75 cal FAT: 1g, CARBOHYDRATES: 11g, SUGAR: 3g, PROTEIN

You can find the original recipe from Food 52 here!

RECIPE OF THE WEEK: Creamy Avocado Pesto Pasta

INGREDIENTS

  • 1 cup fresh basil
  • 1 handful of spinach
  • 8 grape tomatoes
  • 3 TBSP pine nuts
  • 2-3 cloves garlic
  • ½ ripe avocado
  • 2 TBSP nutritional yeast
  • Juice of ½ a lime
  • Pinch of salt and pepper
  • 4 TBSP of olive oil

DIRECTIONS

  1. Blend all the ingredients together until combined.
  2. Add the pesto over your cooked pasta and toss until evenly spread!
  3. Enjoy your meal!

Original recipe is by Mitali Eats on Instagram!

RECIPE OF THE WEEK: Tahini Maple Salmon Bites

Servings: 4-5servings

Prep time: 10minutes

Cooking time: 15minutes

Total time: 25minutes

Ingredients

1 -1 1/2 lbs salmon, skin removed

1 tsp garlic powder

1 tsp onion powder

1/2 tsp salt

1/2 tsp black pepper

Olive oil

Scallions and sesame seeds, to top

Tahini Maple Sauce

3 tbsp tahini

1 tbsp maple syrup

1 tbsp soy sauce or coconut aminos

1 tsp rice vinegar

1 tsp grated ginger

1 clove garlic, crushed

1 -2 tsp water

Salt, to taste

Directions

  • Cut the salmon into cubes and toss it in a bowl with a drizzle of olive oil and the spices.
  • Heat a large skillet on medium heat, then add in about 1-2 tbsp of olive oil
  • Add the salmon cubes to the hot pan and cook for about 8-10 minutes total on medium heat, flipping the salmon every couple of minutes.
  • While that cooks, prepare the maple tahini sauce by whisking together all of the sauce ingredients until smooth. Start with 1 tsp of water and add more as needed to reach desired consistency. The sauce should be thick but pourable. Season lightly with salt if needed.
  • Once the salmon is ready, transfer it to a plate. Drizzle the tahini maple sauce on top and garnish with chopped scallions and sesame seeds. Serve over rice or a salad with your favorite sides.

You can find the original recipe from Something Nutritious here!

RECIPE OF THE WEEK: Shaved Brussels Sprout Salad

Prep Time: 15 mins

Total Time: 15 mins

Serves 4 as a side

An easy and delicious shaved Brussels sprout salad made with just 7 ingredients! The perfect salad to make ahead for any gatherings or pack for lunch.

Ingredients

  • 4 cups shaved Brussels sprouts
  • 1/4 cup extra-virgin olive oil, plus extra for drizzling
  • 1/4 cup fresh lemon juice
  • 1/2 cup pine nuts, toasted
  • 1/3 cup dried cranberries
  • 1/3 cup grated pecorino cheese, optional
  • 1/3 cup chopped chives
  • Sea salt and freshly ground black pepper

Instructions

  • Thinly slice the Brussels sprouts using a mandoline if you have one. Place them into a medium bowl and toss with the olive oil, lemon juice, pine nuts, cranberries, pecorino cheese, chives, and pinches of salt and pepper.
  • Let the salad sit at room temperature for 15 minutes, then taste and adjust the seasonings. Finish with an additional drizzle of olive oil if you like.

You can find the original recipe from Love and Lemons here!

RECIPE OF THE WEEK: Sheet Pan Chicken Fajitas

Ingredients
1 pound boneless, skinless chicken breasts
2 tablespoons extra-virgin olive oil
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon garlic powder
¾ teaspoon salt
1 large red bell pepper, sliced
1 large yellow bell pepper, sliced
2 cups sliced red or yellow onion (about 1 large)
1 tablespoon lime juice
8 corn tortillas, warmed
Lime wedges, cilantro, sour cream, avocado and/or pico de gallo for serving

Directions
Step 1
Preheat oven to 400 degrees F. Coat a large rimmed baking sheet with cooking spray.

Step 2
Cut chicken breasts in half horizontally, then slice crosswise into strips. Combine oil, chili powder, cumin, garlic powder and salt in a large bowl. Add the chicken and stir to coat with the spice mixture. Add bell peppers and onion and stir to combine. Transfer the chicken and vegetables to the prepared baking sheet and spread in an even layer.

Step 3
Roast on the middle rack for 15 minutes. Leave the pan there and turn the broiler to high. Broil until the chicken is cooked through and the vegetables are browning in spots, about 5 minutes more. Remove from oven. Stir in lime juice.

Step 4
Serve the chicken and vegetables in warmed tortillas accompanied by lime wedges and topped with cilantro, sour cream, avocado and/or pico de gallo, if desired.

Nutrition Facts

Serving Size: 2 fajitas per person

Per Serving: 357 calories; protein 30.1g; carbohydrates 32.5g; fat 12.1g

You can find the original recipe by Eating Well here!