Lynbrook | New Hyde Park | NY

Diet

RECIPE OF THE WEEK: HEALTHY TURKEY MEATBALLS

This week try some healthy turkey meatballs. A great way to increase your protein and is leaner than beef!

Prep Time: 10 Mins  Cook Time: 20 Mins  Total Time: 30 Mins  Servings: 7 (6-7 meatballs each)

 Calories: 306kcal    Carbohydrates: 14g    Protein: 35g    Fat: 2g    

Ingredients/ Equipment:

  • 2 pounds ground turkey 93% lean
  • 1 cup bread crumbs or panko or rolled oats
  • 2/3 cup onion minced
  • 1/2 cup fresh parsley minced
  • 2 large eggs
  • 3 cloves garlic minced
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • Salt and freshly ground black pepper
  • 1/4 cup olive oil (for frying)

Directions

  1. In a large bowl, combine ground turkey, bread crumbs, onion, parsley, eggs, garlic, Worcestershire sauce, basil, oregano, 1 teaspoon salt, and ½ teaspoon pepper. 
  2. Using a strong spatula or your hands (I like to wear latex gloves), mix well. Shape the mixture into 1-inch balls (you should have around 48 total).
  3. Preheat oven to 400 degrees. Line a rimmed baking sheet with foil for easy cleanup. Coat a wire rack with nonstick spray and set on prepared baking sheet.
  4. Arrange meatballs on rack, brush with oil, and bake until browned with crispy edges, about 15 to 20 minutes (an internal thermometer should read 165 degrees for 15 seconds).
  5. Heat oil in a large skillet over medium-high heat. Fry the meatballs in batches until browned on all sides and the meatballs are cooked, about 5 to 7 minutes per batch (an internal thermometer should read 165 degrees for 15 seconds). Add more oil between batches if the skillet looks dry.

Original recipe can be found at culinary hill here!

RECIPE OF THE WEEK: BLUEBERRY SMOOTHIE BOWL

This week enjoy a blueberry smoothie bowl. Start your day off strong with this high-protein meal/snack!

Total Time: 10 Mins           Servings: 2

 Calories: 370kcal    Carbohydrates: 32g    Protein: 25g    Fat: 17g    

Ingredients/ Equipment:

  • 1 cup frozen blueberries
  • 1/2 cup unsweetened almond milk
  • 1 1/2 scoops protein powder
  • 2 Tbsp. unsweetened almond butter
  • 1 tsp. pure vanilla extract
  • 1/2 cup fresh blueberries
  • 1/4 cup vanilla granola
  • 2 Tbsp. sliced almonds
  • 2 tsp. hemp seeds
  • 1 tsp. ground cinnamon

Directions

  1. In blender, puree frozen blueberries, almond milk, protein powder, almond butter, and vanilla until creamy. Divide between two bowls.
  2. Top each bowl with fresh blueberries, granola, almonds, hemp seeds, and cinnamon before serving.

Original recipe can be found at https://www.prevention.com/food-nutrition/recipes/a38007030/blueberry-smoothie-bowl-recipe/

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: 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: 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!