Lynbrook | New Hyde Park | NY

Exercise

RECIPE OF THE WEEK: SALMON AND SWISS CHARD

This week enjoy salmon and Swiss chard! This is a great juicy flavorful dish that everyone will love!

Total Time: 25 Min     Servings: 4   

Calories: 243 kcal     Protein: 30 g   Carbohydrates: 7 g    Fat: 10.5 g  

Ingredients/ Equipment:

  • 1 medium red onion (sliced 1/2 inch thick)
  • 1 1/2 Tbsp. oil, divided
  • Kosher salt and pepper
  • 1 large bunch red Swiss chard (thick stems discarded, leaves chopped)
  • 2 cloves garlic (sliced)
  • 4 5-oz. salmon fillets
  • Chili oil, for serving

Directions:

  1. Heat air fryer to 385°F. Toss onion with 1/2 tablespoon oil and a pinch each of salt and pepper and air-fry 5 minutes.
  2. Toss with Swiss chard, garlic, 1 tablespoon oil, and 1/4 teaspoon each salt and pepper and air-fry until chard and onion are just tender, about 5 minutes more. Transfer to plates.
  3. Season salmon with 1/2 teaspoon each salt and pepper and air-fry at 400°F until skin is crispy and salmon is opaque throughout, 8 to 10 minutes. Serve with chard and drizzle with chili oil if desired.

You can find the full recipe at goodhousekeeping here!

RECIPE OF THE WEEK: BUFFALO CHICKPEA JAR SALAD

This week enjoy buffalo chickpea jar salad. A perfect quick meal/snack that is a great sports party dish that offers excellent nutrition!

Prep Time: 15 Min      Cook: 5 Min     Servings: 4   

Calories: 343 kcal     Protein: 19 g   Carbohydrates: 41 g    Fat: 12 g  

Ingredients/ Equipment:

  • 2 cups chickpeas a 13.5 ounce can works well
  • 3 tbsp hot sauce I love franks, but use your favorite brand
  • 1 tbsp  or coconut oil, or butter
  • 1 cup cooked quinoa
  • 1 cup carrot, diced
  • 1 cup radish, diced
  • 1 cup celery, diced
  • 1/2 cup diced scallion
  • 1 cup romaine lettuce, chopped optional
  • 1 cup plain greek yogurt
  • 1/2 cup crumbled blue cheese
  • 2 tbsp  or champagne vinegar
  • splash unsweetened almond milk enough to thin it out to desired consistency
  • 1/4 tsp sea salt
  • 1/4 tsp freshly ground black pepper

Directions:

  • In a small bowl combine all ingredients for dressing, whisk until well incorporated and creamy. Add enough almond milk to thin to desired consistency (I used a scant tablespoon)
  • In a small skillet over medium heat, combine chickpeas, hot sauce, and ghee (or fat of your choice) Cook until sauce thickens, chickpeas are coated and warm. About 4 minutes.
  • To prepare jar salads place ingredients evenly in 4 jars in this order:

Dressing, celery, carrot, radish, scallion, lettuce (optional), quinoa, chickpeas, extra scallion on top.

  • When ready to eat: shake jar and then give it a good stir to incorporate all of the dressing.
  • Jars will keep well in fridge for up to 6 days.

You can find the full recipe at https://abraskitchen.com/buffalo-chickpea-jar-salad/

RECIPE OF THE WEEK: ASPARGUS TURKEY STIR-FRY

This week enjoy Asparagus Turkey Stir-Fry. A quick and simple dish that tastes great and is loaded with nutrition!

Prep Time: 10 Min      Cook: 10 Min     Servings: 4    Serving: 1-1/4 cups

Calories: 205 kcal     Protein: 28 g   Carbohydrates: 5 g    Fat: 9 g  

Ingredients/ Equipment:

  • 2 teaspoons cornstarch
  • 1/4 cup chicken broth
  • 1 tablespoon lemon juice
  • 1 teaspoon soy sauce
  • 1 pound turkey breast tenderloins, cut into 1/2-inch strips
  • 1 garlic clove, minced
  • 2 tablespoons canola oil, divided
  • 1 pound fresh asparagus, trimmed and cut into 1-1/2-inch pieces
  • 1 jar (2 ounces) sliced pimientos, drained

Directions:

In a small bowl, combine the cornstarch, broth, lemon juice and soy sauce until smooth; set aside. In a large skillet or wok, stir-fry turkey and garlic in 1 tablespoon oil until meat is no longer pink; remove and keep warm.

Stir-fry asparagus in remaining oil until crisp-tender. Add pimientos. Stir broth mixture and add to the pan; cook and stir for 1 minute or until thickened. Return turkey to the pan; heat through.

You can find the full recipe at https://www.tasteofhome.com/recipes/asparagus-turkey-stir-fry/#RecipeCard

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!