Lynbrook | New Hyde Park | NY

Exercise

RECIPE OF THE WEEK: HONEY GLAZED HAM

This week get ready for the holidays with honey glazed ham. A great dish that the whole family will love!

Prep Time: 20 min             Cook Time: 1 hr 15 mins        Total Time: 1 hr 15 mins              Servings: 15     

Calories: 521 kcal     Protein: 26 g   Carbohydrates: 11 g      Fat: 8 g  

Ingredients/ Equipment:

  • 1 (5 pound) ready-to-eat ham
  • ¼ cup whole cloves or as needed
  • 2 cups honey
  • ? cup butter
  • ¼ cup dark corn syrup

Directions:

  1. Preheat the oven to 325 degrees F (165 degrees C). Line a roasting pan with foil.
  2. Score ham in a crosshatch pattern; stud with whole cloves. Place ham in the prepared pan.
  3. Heat honey, butter, and corn syrup in the top half of a double boiler on medium heat until butter melts. Keep glaze warm while ham bakes.
  4. Brush glaze over ham; bake in the preheated oven for 1 hour and 15 minutes.
  5. Baste ham with glaze every 10 to 15 minutes. Broil to caramelize glaze during last 4 to 5 minutes of cooking time. Remove from oven and let sit a few minutes before serving.
  6. Enjoy!

You can find the full recipe at https://www.allrecipes.com/recipe/14745/honey-glazed-ham/

RECIPE OF THE WEEK: CAJUN SHRIMP WITH BELL PEPPERS & CORN

This week enjoy Cajun shrimp with bell peppers & corn. A great high protein dish to spice up your week!

Prep Time: 15 min     Total Time: 25 mins   Servings: 4      

Calories: 266 kcal     Protein: 36 g   Carbohydrates: 11 g      Fat: 8 g  

Ingredients/ Equipment:

  • 2 Tbsp. extra-virgin olive oil, divided
  • 1/2 onion, chopped (about 1 cup)
  • 2 cloves garlic, minced
  • 2 bell peppers, chopped
  • 2/3 cup corn (frozen and defrosted or canned)
  • 1 1/2 lb. shrimp, peeled and deveined
  • 2 tsp. Cajun seasoning
  • Kosher salt
  • Freshly ground black pepper
  • 1 Tbsp. lemon juice
  • 1 Tbsp. freshly chopped parsley

Directions:

  1. In a large skillet, heat 1 tablespoon olive oil over medium heat. Add onion and bell peppers and sauté until tender, about 5 minutes. Stir in garlic and corn and cook for 1 minute more. Transfer vegetables to a bowl.
  2. Add remaining 1 tablespoon oil to pan. Add shrimp in a single layer and season with salt, pepper and Cajun seasoning. Cook until pink, about 1 to 2 minutes per side.
  3. Add vegetables and lemon juice and toss until combined. Garnish with parsley before serving.

You can find the full recipe at delish here!

RECIPE OF THE WEEK: CROCK POT CORNED BEEF & CABBAGE

This week enjoy crock pot corned beef and cabbage. This super convenient and tasty dish is a perfect dish for ST Patrick’s day!

Prep Time: 10 min       Cook Time: 5 hrs 30 mins     Total: 5 hrs 40 mins     Servings = 6    

Calories: 294.5 kcal     Protein: 18 g   Carbohydrates: 19 g      Fat: 16.5 g  

Ingredients/ Equipment:

  • 2 lbs lean corned beef brisket, fat trimmed
  • 1 cup frozen pearl onions
  • 2 medium carrots, peeled and cut into chunks
  • 2 medium parsnips, peeled and cut into chunks
  • 1 small head cabbage, cut into 6 wedges
  • 1/4 cup chopped fresh parsley
  • 2 bay leaves
  • 1/8 tsp whole peppercorns, or spice mix if it comes with one

Directions:

  • In a 5-6 qt crock pot, place brisket, carrots, parsnips, pearl onions, parsley, bay leaves, peppercorns and 3 cups of water.
  • Cover and cook on high 4 hours.
  • Add cabbage, cook on high 1 hour 20 minutes more, until tender.
  • Remove meat, and let it rest for 5 minutes. Then slice and serve with Cauliflower Puree or Buttermilk Mashed Potatoes. Enjoy!

You can find the full recipe at skinnytaste here!

RECIPE OF THE WEEK: BAKED COD WITH CHORIZO & WHITE BEANS

This week enjoy baked cod with chorizo and white beans. A great flavorful high protein recipe that creates a rich and smoky dish.

Cook Time: 20 min     Additional Time: 20mins       Total: 40 mins          Servings = 4    

Calories: 293 kcal     Protein: 30 g   Carbohydrates: 18 g      Fat: 8 g  

Ingredients/ Equipment:

  • 1 teaspoon extra-virgin olive oil
  • 1 shallot, finely chopped
  • 2 ounces Spanish chorizo (see Tips) or turkey kielbasa, diced
  • 1 teaspoon chopped fresh thyme
  • 1 pint grape tomatoes, halved
  • ½ cup dry white wine, divided
  • 1 15-ounce can great northern beans, rinsed
  • ½ teaspoon salt, divided
  • 1 1/4 pounds cod, cut into 4 pieces (see Tips)
  • Freshly ground pepper, to taste

Directions:

  1. Preheat oven to 425 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Heat oil in a medium saucepan over medium-high heat. Add shallot, chorizo (or kielbasa) and thyme and cook, stirring, until fragrant, about 1 minute. Add tomatoes and 1/4 cup wine. Cook, stirring occasionally, until the tomatoes are broken down and the wine is almost evaporated, 2 to 4 minutes. Stir in beans and 1/4 teaspoon salt and remove from the heat.
  3. Sprinkle fish with the remaining 1/4 teaspoon salt and pepper; place in the prepared baking dish. Top each piece of fish with equal amounts of the tomato mixture (about 1/2 cup per fillet). Pour the remaining 1/4 cup wine into the pan and cover the pan with foil. Bake until the fish is just cooked through, 15 to 20 minutes. Serve the fish with the sauce spooned over the top.

You can find the full recipe at eatingwell here!

RECIPE OF THE WEEK: THE ORIGINAL MARRY MY CHICKEN

This week, treat yourself to Marry Me Chicken—a high-protein meal that says it all. Perfect for making your Valentine’s Day extra special.

Prep Time: 10 min            Total: 40 mins          Servings = 4    

Calories: 585 kcal     Protein: 68 g   Carbohydrates: 6 g      Fat: 31 g  

Ingredients/ Equipment:

  • 3 Tbsp. extra-virgin olive oil, divided
  • 4 boneless, skinless chicken breasts
  • Kosher salt
  • Freshly ground black pepper
  • 2 garlic cloves, finely chopped
  • 1 Tbsp. fresh thyme leaves
  • 1 tsp. crushed red pepper flakes
  • 3/4 cup low-sodium chicken broth
  • 1/2 cup finely chopped sun-dried tomatoes
  • 1/2 cup heavy cream
  • 1/4 cup finely grated Parmesan
  • Torn fresh basil, for serving

Directions:

  1. Arrange a rack in center of oven; preheat to 375°. In a large ovenproof skillet over medium-high heat, heat 1 Tbsp. oil. Generously season chicken with salt and black pepper and cook, turning halfway through, until golden brown, about 5 minutes per side. Transfer chicken to a plate.
  2. In same skillet over medium heat, heat remaining 2 Tbsp. oil. Stir in garlic, thyme, and red pepper flakes. Cook, stirring, until fragrant, about 1 minute. Stir in broth, tomatoes, cream, and Parmesan; season with salt. Bring to a simmer, then return chicken and any accumulated juices to skillet.
  3. Transfer skillet to oven. Bake chicken until cooked through and an instant-read thermometer inserted into thickest part registers 165°, 10 to 12 minutes.
  4. Arrange chicken on a platter. Spoon sauce over. Top with basil.

You can find the full recipe at delish here!

RECIPE OF THE WEEK: HIGH PROTEIN PASTA

This week enjoy high protein pasta. A super healthy twist on your traditional pasta dish will have you crushing your macro goals!

Prep Time: 10 min   Cook Time: 20 mins   Total: 30 mins   Servings = 4    

Calories: 543 kcal     Protein: 60 g   Carbohydrates: 48 g      Fat: 16 g  

Ingredients/ Equipment:

  • 8 ounces high protein pasta such as Banza
  • 1 tablespoon olive oil or neutral cooking oil of choice
  • 1 pound boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
  • 1 tablespoon Cajun seasoning
  • 1 teaspoon Italian seasoning
  • 1 (16-ounce) container low-fat cottage cheese 2 cups
  • ½ cup grated Parmesan cheese plus additional for serving
  • ½ cup milk I used 2%
  • 1 garlic clove roughly chopped, about 1 teaspoon
  • ½ cup chopped sun-dried tomatoes; pat dry if packed in oil; if dehydrated cover with boiling water to rehydrate, then drain and pat dry
  • 2 cups spinach roughly chopped or torn
  • ½ cup chopped fresh basil

Directions:

  • Bring a large pot of salted water to a boil. Cook pasta according to al dente according to package instructions. RESERVE 1 CUP OF THE PASTA COOKING LIQUID (don’t forget!), then drain. Rinse the pasta well so it doesn’t become gummy (if using regular wheat/semolina pasta, no need to rinse it).
  • Meanwhile, heat the oil in a large skillet over medium-high. Add the chicken, Cajun seasoning, and Italian seasoning. Stir to combine, then saute the chicken until golden on all sides and cooked through, about 4 minutes. Turn off the heat.
  • In a blender or food processor, combine the cottage cheese, Parmesan cheese, milk, and garlic. Blend until smooth.
  • To the pan with the chicken, add the cooked noodles and sundried tomatoes. Pour the cottage cheese sauce over the top. Warm gently over low, thinning with the reserved pasta water if needed.
  • Stir in the spinach a few handfuls at a time, allowing it to wilt. Sprinkle with basil and enjoy hot with additional Parmesan to taste.

You can find the full recipe at https://www.wellplated.com/high-protein-pasta/#wprm-recipe-container-164975

RECIPE OF THE WEEK: HEALTHY VEGETABLE SOUP

This week enjoy healthy vegetable soup. A perfect healthy meal to enjoy while the weather is so frigid!

Prep Time: 8 min   Total: 8 mins   Servings = 3 qt.    

Calories: 473 kcal     Protein: 20 g   Carbohydrates: 62 g      Fat: 12 g  

Ingredients/ Equipment:

  • 2 Tbsp. olive oil, plus more for serving
  • 2 carrots, chopped
  • 2 pieces celery, chopped
  • 1 medium yellow onion, chopped
  • 1 sweet potato (about 8 oz.), peeled and diced
  • 1 tsp. kosher salt, divided
  • 4 cloves garlic, chopped
  • 6 cups vegetable broth
  • 1 (14.5-oz.) can crushed tomatoes
  • 1 (8.75-oz.) can corn, drained
  • 1 1/2 cups frozen, cut green beans
  • 1 medium zucchini, chopped
  • 1 (15-oz.) can cannellini beans, drained and rinsed
  • 2 tsp. Italian seasoning
  • 1 (5-oz.) bag baby spinach
  • 1/2 tsp. black pepper, to taste

Directions:

  1. Heat a large Dutch oven over medium-high heat. Add the olive oil, then carrots, celery, onion and sweet potato. Season with 1/2 teaspoon salt. Cook 8 to 10 minutes, until slightly softened. Add the garlic and cook 2 more minutes. 
  2. Add the stock, tomatoes, corn, green beans, zucchini, cannellini beans, and Italian seasoning. Return to a simmer, then reduce heat to medium. Cook at a low simmer, stirring occasionally, until the zucchini and green beans are tender, 12 to 15 minutes. Add the spinach and stir to wilt.
  3. Season with the remaining 1/2 teaspoon salt and black pepper. Serve in bowls drizzled with more olive oil.

You can find the full recipe at thepioneerwomen here!

RECIPE OF THE WEEK: EASY BREAKFAST EGG MUFFINS

This week enjoy easy breakfast egg muffins. A great healthy low-carb, high protein fast breakfast that the whole family will enjoy!

Prep Time: 15 min   Cook Time: 25 mins     Total: 40 mins   Servings = 12    

Calories: 134 kcal     Protein: 9 g   Carbohydrates: 3 g      Fat: 10 g  

Ingredients/ Equipment:

Egg Base:

  • 12 large eggs
  • kosher salt and freshly ground black pepper, to taste

Broccoli, Bacon & Cheddar:

  • 4 cups broccoli florets
  • 3 slices bacon
  • 1 cup grated cheddar cheese
  • ¼ cup chives, finely sliced

Directions:

Egg Base (Same For All Flavors):

  • Add the 12 eggs to a large 4-cup measuring cup and season with salt and pepper. Whisk the eggs until fluffy.

Broccoli, Bacon & Cheddar:

  • Slice the bacon into ½-inch thick pieces. Add to a saute pan over medium heat, stirring frequently and cook until crispy. Use a slotted spoon to remove the bacon to a paper towel.
  • Fill a pot with 1-inch of water and bring it to a boil. Insert a steamer basket, then add the broccoli florets. Cover with a lid and cook for 5 to 6 minutes. Remove the steamer basket and broccoli, and let cool for a couple of minutes. Then dice the broccoli into small pieces.
  • Fill the muffin tray about half full with pieces of broccoli, bacon, and cheddar cheese. Sprinkle with chives. Then fill with egg mixture about 90% full and bake at 350°F for 20 to 25 minutes.
  • Let the muffins cool slightly, then run a knife along the outer edge and remove each egg muffin. Enjoy immediately or store in the fridge or freezer.

You can find the full recipe at downshiftology here!