Lynbrook | New Hyde Park | NY

Exercise

RECIPE OF THE WEEK: SIMPLE COTTTAGE CHEESE HIGH PROTEIN WRAP

This week enjoy simple cottage cheese high protein wraps. These easy to make high protein wraps are a perfect lunch with school right around the corner!

Total Time: 1 Hour   Servings: 4  

Calories: 405 kcal     Protein: 41 g   Carbohydrates: 11 g    Fat: 21.5 g  

Ingredients/ Equipment:

  • 1 1/2 cups low-fat cottage cheese, drained if necessary
  • 3 large eggs, beaten
  • 1/4 cup sliced chives
  • 1/4 cup flat-leaf parsley leaves, chopped
  • FOR THE FILLING
  • 1 Tbsp. olive oil
  • 2 8-ounce boneless, skinless chicken breasts
  • 2 Tbsp. pesto
  • 1/2 cup hummus
  • Half of 5-ounce package baby arugula
  • 2/3 cup roasted tomatoes, chopped (1/2 cup; we used Divina brand)

Directions:

  1. Make the wrap: Heat oven to 350°F. Line large rimmed baking sheet with parchment paper.
  2. In blender on high, puree cottage cheese and eggs until smooth. Add chives and parsley and blend just until combined. Pour onto prepared baking sheet, spread in even layer (about 14 by 10 inches); bake, rotating pan halfway through, until lightly browned in spots and set, 27 to 30 minutes. Let cool 10 minutes on baking sheet.
  3. Meanwhile, prepare the filling: Heat oil in large skillet on medium. Add chicken and cook until lightly golden on bottom, 4 to 5 minutes. Reduce heat to medium-low. Flip chicken, cover and cook until internal temp reaches 165°F, 8 to 10 minutes more. Remove from heat and let sit, covered, 5 minutes. Transfer to cutting board and let sit until cool enough to handle. Using 2 forks, shred; set aside.
  4. In medium bowl, toss shredded chicken with pesto. Refrigerate until ready to use.
  5. Invert flatbread onto cutting board, then peel off parchment. Spread hummus evenly on top and scatter with arugula, pesto chicken, and roasted tomatoes. Starting from long end closest to you, roll flatbread into log. Cut log into 8 pinwheels and serve.

You can find the full recipe at https://www.goodhousekeeping.com/food-recipes/healthy/a71140535/cottage-cheese-wrap-recipe/

RECIPE OF THE WEEK: LEMON-THYME CHICKEN

This week enjoy lemon-thyme chicken. This dish is packed with great ingredients and is loaded with protein!

Total Time: 35-45 Minutes   Servings: 4  

Calories: 345 kcal     Protein: 41 g   Carbohydrates: 14 g    Fat: 13.5 g  

Ingredients/ Equipment:

  • 1 lb. green beans, trimmed
  • 12 sprigs fresh thyme, divided
  • 2 Tbsp. olive oil, divided
  • Kosher salt and pepper
  • 1/2 cup grated Parmesan, divided
  • 1 14-oz can artichoke hearts, halved and patted very dry
  • 1 1/2 lb. boneless, skinless chicken breasts
  • 1 lemon, halved

Directions:

  1. Heat oven to 425°F. On a rimmed baking sheet, toss green beans and 6 sprigs thyme with 1 Tbsp oil and 1/4 tsp each salt and pepper, then toss with 1/4 cup Parmesan. Nestle artichokes onto pan, cut sides down, and roast on bottom rack in oven until golden brown and tender, 10 to 12 minutes.
  2. Meanwhile, heat remaining Tbsp oil in a large oven-safe skillet on medium. Season chicken with 1/4 tsp each salt and pepper and cook until golden brown on bottom, 3 to 4 minutes. Flip chicken over and cook 2 minutes more.
  3. Add lemon, cut side down, and remaining 6 thyme sprigs to skillet. Transfer skillet to oven along with vegetables and roast until chicken is cooked through, 9 to 10 minutes more.
  4. Toss remaining Parmesan with artichokes and green beans, then serve with chicken.

You can find the full recipe at https://www.womansday.com/food-recipes/a32303951/lemon-thyme-chicken-recipe/

RECIPE OF THE WEEK: WHITE BEAN AND TUNA SALAD WITH BASIL VINAIGRETTE

This week enjoy white bean and tuna salad with basil vinaigrette. This dish is loaded with healthy veggies and protein, making it a perfect weeknight meal!

Total Time: 25 Minutes   Servings: 4  

Calories: 340 kcal     Protein: 31 g   Carbohydrates: 24 g    Fat: 16.5 g  

Ingredients/ Equipment:

  • Kosher salt and pepper
  • 12 oz. green beans, trimmed and halved
  • 1 small shallot, chopped
  • 1 cup lightly packed basil leaves
  • 3 Tbsp. olive oil
  • 1 Tbsp. red wine vinegar
  • 4 cups torn lettuce
  • 1 15-oz can small white beans, rinsed
  • 2 5-oz cans solid white tuna in water, drained
  • 4 soft-boiled eggs, halved

Directions:

  1. Bring a large pot of water to a boil. Add 1 tablespoon salt, then green beans, and cook until just tender, 3 to 4 minutes. Drain and rinse under cold water to cool.
  2. Meanwhile, in a blender, puree shallot, basil, oil, vinegar, and 1/2 teaspoon each salt and pepper until smooth.
  3. Transfer half of dressing to large bowl and toss with green beans. Fold in lettuce, white beans, and tuna and serve with remaining dressing and eggs.

You can find the full recipe at goodhousekeeping here!

RECIPE OF THE WEEK: GRILLED STEAK KEBABS

This week enjoy grilled steak kebabs. A healthy simple dish that is perfect for the 4th of July weekend!

Prep Time: 15 min   Cook Time: 10 mins   Servings: 4  

Calories: 183 kcal     Protein: 25 g   Carbohydrates: 11 g    Fat: 6 g  

Ingredients/ Equipment:

For the Kebabs:

  • 1 ¼ lbs. Sirloin steak, trimmed and cut into 1 ¼-inch cubes
  • 1 small red onion, cut into 1-inch pieces
  • 2 medium bell peppers, any color, cut into 1-inch pieces

For the Marinade:

  • 2 Tbsp. tamari or soy sauce (substitute coconut aminos for Whole30)
  • 2 Tbsp. red wine vinegar
  • 1 Tbsp. Worcestershire sauce (replace with coconut aminos for Whole30)
  • ½ tsp. garlic powder
  • ½ tsp. dried Italian seasoning
  • ¼ tsp. black pepper

Directions:

  1. Cut steak into 1-inch cubes. Add to a shallow bowl and set aside.
  2. Prepare the marinade by whisking marinade ingredients together in a bowl. Pour over the steak and allow it to marinate for at least 30 minutes (and up to 8 hours) in the fridge.
  3. Preheat the grill to medium-high heat (400-450?).
  4. Assemble kebabs by threading the steak, onions, and bell peppers onto skewers* alternating as you go.
  5. Place kebabs directly on the grate of the preheated grill and cook 4-5 minutes per side until the desired degree of doneness.

You can find the full recipe at therealfooddietitians here!

RECIPE OF THE WEEK: TURKEY QUINOA CHILI

This week enjoy turkey quinoa chili. A great twist on the traditional chili, this recipe offers a hearty and healthier option!

Prep Time: 20 min   Total Time: 40 mins   Servings: 4-6  

Calories: 395 kcal     Protein: 29 g   Carbohydrates: 32 g    Fat: 13 g  

Ingredients/ Equipment:

  • 2 Tbsp. vegetable oil 
  • 1 red bell pepper, diced 
  • 1 onion, diced 
  • 1 lb. ground turkey 
  • 1 1/2 tsp. kosher salt, plus more to taste 
  • 2 garlic cloves, minced 
  • 2 tsp. chili powder 
  • 1 tsp. ground cumin 
  • 2 1/2 cups low-sodium chicken broth 
  • 1 canned chipotle chile in adobo sauce, minced (about 1 tablespoon) 
  • 1 (15-ounce) can black beans, drained and rinsed 
  • 1 (15-ounce) can pinto beans, drained and rinsed 
  • 1 (14-ounce) can fire-roasted diced tomatoes 
  • 1/2 cup frozen corn kernels 
  • 1/3 cup quinoa, rinsed 
  • Juice of 1 lime, plus wedges for serving 
  • Shredded cheddar cheese and diced avocado, for topping 

Directions:

  1. Heat the vegetable oil in a large pot or Dutch oven over medium-high heat. Add the bell pepper and onion and cook until beginning to soften, about 3 minutes. 
  2. Add the turkey and ½ teaspoon salt and cook, breaking up the meat with a wooden spoon, until no longer pink, 4 to 5 minutes. Add the garlic, chili powder, cumin and remaining 1 teaspoon salt and cook until fragrant, about 30 seconds. 
  3. Add the chicken broth, chipotle, black beans, pinto beans, tomatoes, corn and quinoa to the pot and stir to combine.
  4. Bring the chili to a boil, then reduce to a simmer, cover and cook until the quinoa is tender, about 20 minutes. Squeeze in the lime juice and season with salt to taste. Serve topped with cheese and avocado, with lime wedges on the side.

You can find the full recipe at thepioneerwoman here!

RECIPE OF THE WEEK: BEST TURKEY BURGERS

This week enjoy the best turkey burgers! A great healthier dish option to make this Memorial Day!

Prep Time: 15 min    Cook Times: 15 min    Total Time: 30 mins    Servings: 12  

Calories: 184 kcal     Protein: 21 g   Carbohydrates: 2 g    Fat: 10 g  

Ingredients/ Equipment:

  • 3 pounds ground turkey
  • ¼ cup seasoned bread crumbs
  • ¼ cup finely diced onion
  • 2 egg whites, lightly beaten
  • ¼ cup chopped fresh parsley
  • 1 clove garlic, peeled and minced
  • 1 teaspoon salt
  • ¼ teaspoon ground black pepper

Directions:

  1. Gather all ingredients.
  2. Mix ground turkey, seasoned bread crumbs, onion, egg whites, parsley, garlic, salt, and pepper together in a large bowl.
  3. Form into 12 patties.
  4. Cook the patties in a medium skillet over medium heat, turning once, to an internal temperature of 180 degrees F (85 degrees C).
  5. Serve hot and enjoy!

You can find the full recipe at https://www.allrecipes.com/recipe/39748/actually-delicious-turkey-burgers/

RECIPE OF THE WEEK: GINGER HALIBUT WITH BRUSSELS SPROUTS

This week enjoy ginger halibut with brussels sprouts. A great healthy, high protein, and flavorful dish with a twist!

Prep Time: 10 min     Cook Times: 15 min    Total Time: 25 mins    Servings: 4  

1 Fillet w/ ½ cup brussels sprouts =

Calories: 234 kcal     Protein: 24 g   Carbohydrates: 7 g    Fat: 12 g  

Ingredients/ Equipment:

  • 4 teaspoons lemon juice
  • 4 halibut fillets (4 to 6 ounces each)
  • 1 teaspoon minced fresh gingerroot
  • 1/4 to 3/4 teaspoon salt, divided
  • 1/4 teaspoon pepper
  • 1/2 cup water
  • 10 ounces (about 2-1/2 cups) fresh Brussels sprouts, halved
  • Crushed red pepper flakes
  • 1 tablespoon canola oil
  • 5 garlic cloves, sliced lengthwise
  • 2 tablespoons sesame oil
  • 2 tablespoons soy sauce
  • Lemon slices, optional

Directions:

  1. Brush lemon juice over halibut fillets. Sprinkle with minced ginger, 1/4 teaspoon salt and pepper.
  2. Place fish on an oiled grill rack, skin side down. Grill, covered, over medium heat (or broil 6 in. from heat) until fish just begins to flake easily with a fork, 6-8 minutes.
  3. In a large skillet, bring water to a boil over medium-high heat. Add Brussels sprouts, pepper flakes and, if desired, remaining salt. Cook, covered, until tender, 5-7 minutes. Meanwhile, in a small skillet, heat oil over medium heat. Add garlic; cook until golden brown. Drain on paper towels.
  4. Drizzle sesame oil and soy sauce over halibut. Serve with Brussels sprouts; sprinkle with fried garlic. If desired, serve with lemon slices.

You can find the full recipe at tasteofhome here!

RECIPE OF THE WEEK: SPICY CHICKEN SALAD

This week enjoy spicy chicken salad. This easy/lighter version of chicken salad is packed with protein, freshness, and flavor!

Prep Time: 15 min    Total Time: 15 mins    Servings: 2   Serving (0.5 of recipe) =

 Calories: 334 kcal     Protein: 30.8 g   Carbohydrates: 11.3 g    Fat: 19.1 g  

Ingredients/ Equipment:

  • 1 ½ cups finely chopped cooked chicken breast (about 3/4 pounds)
  • ¼ cup chopped fresh cilantro
  • ¼ cup chopped fresh parsley (or more cilantro!)
  • ¼ cup finely chopped scallions (about 2 scallions), plus extra for topping
  • 1 small red bell pepper, chopped
  • 3 tablespoons plain nonfat Greek yogurt
  • 2 to 3 tablespoons mayo
  • 2 tablespoons sriracha
  • 1 teaspoon honey
  • Juice from ½ lime
  • Salt and pepper, to taste

Directions:

  • In a medium bowl, mix together chicken, cilantro, parsley, scallions, bell pepper, yogurt, mayo, sriracha, honey, lime juice, and salt and pepper to taste.
  • Add to sandwiches (like my spicy chicken melt) or wraps, or scoop salad up with pita chips or crackers!

You can find the full recipe at ambitiouskitchen here!