Lynbrook | New Hyde Park | NY

Exercise

RECIPE OF THE WEEK: SHEET-PAN ITALIAN PORK CHOPS

This week enjoy sheet-pan Italian pork chops. Requiring little prep makes this high protein sheet pan dinner a breeze!  

Prep Time: 7 mins          Cook: 30 mins         Total Time: 37 mins      Servings: 2

Calories: 702kcal         Carbohydrates: 16g        Protein: 47g        Fat: 52g

Ingredients/ Equipment:

FOR THE PORK CHOPS
2 boneless pork chops, ¾-inch thick
1 Tbsp olive oil
¼ tsp Italian seasoning
? tsp salt
? tsp black pepper

FOR THE VEGETABLES
4 cups fresh broccoli florets
¼ cup coarsely chopped bell pepper
2 Tbsp olive oil
? tsp salt
Dash red pepper flakes

FOR SERVING
3 Tbsp olive oil
¼ cup pitted green or black olives, quartered
¼ cup shredded Parmesan cheese
Lemon slices

Instructions:

  1. Preheat the oven to 400°F. Line a baking pan with parchment paper. On a cutting board, pound pork chops with a mallet to tenderize. Place chops in the center of the prepared baking pan.
  2. Brush pork chops with oil and sprinkle with Italian seasoning, salt, and black pepper. Bake 10 minutes.
  3. Meanwhile, in a medium bowl, combine broccoli, bell pepper, oil, salt, and red pepper flakes; mix well. Spread vegetable mixture around pork chops. Bake 20 minutes, stirring once, or until slightly crisp but still tender. Use an instant-read thermometer to ensure the internal temperature of the pork is at least 145°F.
  4. Transfer meat and vegetables to plates. Drizzle with oil and sprinkle with olives and Parmesan. Serve with lemon slices.

Original recipe can be found at eatthis here!

RECIPE OF THE WEEK: HEALTHY BEEF STEW

This week enjoy healthy beef stew, a classic comfort food that is tasty all year round. Packed with veggies and full of flavor you wont be able to have just one bowl!

Prep Time:15 mins                     Cook Time:1 Hour            Total Time: 1 Hour 15 Minutes

Servings: 6 Servings 

Calories: 370kcal            Carbohydrates: 40.4g              Protein: 32.3g         Fat: 9.9g

Ingredients/ Equipment:

  • 2 tablespoons olive oil
  • 1.5 pounds of stew beef meat (cut into 1 inch chunks)
  • 3 tablespoons arrowroot starch
  • 1 tablespoon salt
  • 1 teaspoon black pepper
  • ¼ cup balsamic vinegar
  • ½ yellow onion, diced
  • 5 cloves garlic, smashed
  • 3 carrots, sliced
  • 3 celery stalks, chopped
  • 8 oz baby bella mushrooms
  • 1 – 15oz can diced tomatoes
  • 4 yukon gold potatoes, diced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary 
  • 2 dried bay leaves
  • 32 oz beef broth
  • 1 cup frozen peas

Instructions:

  1. Toss the stew beef meat in the arrowroot starch, salt, and pepper until completely coated.
  2. Heat heavy bottomed pot over medium high heat. Once hot, add in the coconut oil. When the oil has melted, add in the stew beef meat. Cook the beef for five to six minutes on each side until browned.
  3. Once all of the beef is brown, lower the heat and then add the balsamic vinegar to deglaze the pot. Use a wooden spoon to scrape any of the brown bits off the bottom of the pot.
  4. Next, add the garlic, onion, and herbs to the pot. Cook for another 5 minutes, until the garlic, herbs, and onions become fragrant.
  5. Next add the veggies and stir until well combined. Lastly, add the beef broth.
  6. Bring the stew to a rolling boil and then reduce the heat to a simmer. Let the stew simmer for 30-45 minutes or until the potatoes are fork tender. Lastly, add the frozen peas and let simmer for another five minutes until they are warmed through. Serve and enjoy!

Original recipe can be found at allthehealthythings here!

RECIPE OF THE WEEK: CHICKEN CAPRESE SALAD

This week enjoy chicken caprese salad a bright fresh meal with a great protein boost to keep you fueled throughout your day!

Active Time: 20 mins             Total Time: 1 Hour           Servings: 4 Servings 

Serving Size = 3 oz. chicken & 2½ cups salad

Calories: 426kcal      Carbohydrates: 21g        Protein: 39g        Fat: 22g

Ingredients/ Equipment:

  • 1/3 cup aged balsamic vinegar
  • 2 tablespoons extra-virgin olive oil plus 1 teaspoon, divided
  • 2 teaspoons Dijon mustard
  • 1 teaspoon ground pepper
  • 2 1/2 teaspoons honey
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon salt-free Italian seasoning (such as Dash)
  • 1/2 teaspoon garlic powder
  • 2 (8-ounce) boneless skinless chicken breasts, cut in half horizontally
  • 8 cups coarsely chopped romaine lettuce hearts
  • 1 pound grape tomatoes, halved horizontally (about 3 cups)
  • 1 (8-ounce) container fresh small mozzarella cheese balls in water, drained
  • 1 cup loosely packed fresh basil leaves

Instructions:

  1. Whisk vinegar, 2 tablespoons oil, mustard and pepper in a medium bowl until well combined. Transfer 6 tablespoons of the mixture to a small bowl. Whisk honey into the reserved mixture in the small bowl; set aside.
  2. Add 1/2 teaspoon salt, Italian seasoning and garlic powder to the remaining mixture in the medium bowl; whisk until combined. Add chicken; toss to coat completely. Let stand, covered, at room temperature for 30 minutes.
  3. Preheat a grill pan over medium heat, 3 to 5 minutes. Brush with the remaining 1 teaspoon oil. Add the chicken; cook, turning once, until grill marks appear on both sides and a thermometer inserted into the thickest parts registers 165°F, about 10 minutes. Transfer to a cutting board; let stand for 5 minutes. Slice.
  4. Arrange romaine, tomatoes, mozzarella and basil on a large platter; sprinkle with the remaining 1/4 teaspoon salt. Top with the sliced chicken and drizzle with the reserved balsamic mixture.

Original recipe can be found at EatingWell here!

RECIPE OF THE WEEK: CHOCOLATE-PEANUT BUTTER PROTEIN SHAKE

This week enjoy a chocolate-peanut butter protein shake. Only taking 5 minutes anyone can make this high-protein shake. A great way to increase your protein and satisfy your hunger!

Prep: 5 Mins                Total Time: 5 Min               Servings: 1 Servings 

Calories: 402kcal      Carbohydrates: 41g        Protein: 26g        Fat: 16g

Ingredients/ Equipment:

  • Blender
  • 1 cup unsweetened vanilla soymilk
  • ¾ cup sliced frozen banana 
  • ½ cup reduced-fat plain Greek yogurt
  • 1 tablespoon cocoa powder
  • 1 tablespoon natural peanut butter

Instructions:

  1. Combine soymilk, banana, yogurt, cocoa powder and peanut butter in a blender; blend until smooth.

Ingredient Swaps to Try

  • Try any plant-based or dairy milk. Any milk will work for this smoothie, so feel free to swap the soymilk for almond, cashew or other plant-based milk. Dairy milk is also a great swap, but whichever milk you choose, make sure it’s unsweetened.
  • Use plain yogurt or plain plant-based yogurt. Greek yogurt will make the smoothie ultra-creamy and also packs plenty of protein. However, if you prefer regular yogurt, that will work too, or you can skip dairy yogurt altogether and opt for a plant-based yogurt instead.  
  • Swap in another nut butter. The peanut butter in this recipe can be subbed out for any other nut or seed butter. Choose a “natural” style nut or seed butter so that you’re getting just the nut or seed, without any added trans fats, oils or added sugar.

Original recipe can be found at eatingwell here!

RECIPE OF THE WEEK: EASY EGG MUFFINS

This week enjoy easy egg muffins. A high protein breakfast option that you can even snack on later. Easy egg muffins makes prepping breakfast or any meal a breeze!

Prep: 10 Mins     Cook Time: 25 Min     Total Time: 35 Min      Servings: 12 Servings 

1 Muffin: Calories: 50kcal    Carbohydrates: 1g      Protein: 6g       Fat: 3g

Ingredients/ Equipment:

  • 1 nonstick cooking spray
  • 1 cup thawed and squeezed frozen chopped spinach
  • 6 eggs
  • 4 egg whites
  • ¼ cup of plain nonfat Greek yogurt
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ¼ cup grated parmesan cheese

Instructions:

  1. Preheat the oven to 350 degrees F. Spray each cup of a muffin pan with one spray of non-stick cooking spray.
  2. Add 1 heaping tablespoon of the thawed spinach to the bottom of each muffin cup in the muffin tin.
  3. In a medium bowl, whisk together the eggs, egg whites, yogurt, salt and pepper. Evenly divide the egg mixture among the 12 muffin cups. Top each egg muffin with 1 teaspoon of parmesan cheese.
  4. Place in the oven and bake for 20-25 minutes or until the eggs are slightly firm to touch. Remove from the oven and set aside to cool for 5 minutes.
  5. Remove from the muffins from the pan and serve or store in an airtight container in the refrigerator for up to one week, or freeze and store in a freezer bag for up to 3 months.
  6. To reheat from the refrigerator, place the muffin uncovered on a plate in the microwave for 30 seconds. To reheat from frozen, place the muffin uncovered on a plate in the microwave for 1 minute.

Original recipe can be found at diabetesfoodhub here!

RECIPE OF THE WEEK: BBQ SHRIMP WITH GARLICKY KALE AND PARMESAN-HERB COUSCOUS

This week enjoy BBQ shrimp with garlicky kale and parmesan-herb couscous. A healthy meal that requires little prep time making this a nutritious meal that anyone can make in a split!

Prep: 20 Mins               Total Time: 20 Min          Servings: 4 Servings 

Calories: 414kcal      Carbohydrates: 36g      Protein: 32g       Fat: 17g

Ingredients/ Equipment:

  • 1 cup low-sodium chicken broth
  • ¼ teaspoon poultry seasoning
  • ? cup whole-wheat couscous
  • ? cup grated Parmesan cheese
  • 1 tablespoon butter
  • 3 tablespoons extra-virgin olive oil, divided
  • 8 cups chopped kale
  • ¼ cup water
  • 1 large clove garlic, smashed
  • ¼ teaspoon crushed red pepper
  • ¼ teaspoon salt
  • 1 pound peeled and deveined raw shrimp (26-30 per pound)
  • ¼ cup barbecue sauce (see Tip)

Instructions:

  • Combine broth and poultry seasoning in a medium saucepan over medium-high heat. Bring to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork, then stir in Parmesan and butter. Cover to keep warm.
  • Meanwhile, heat 1 tablespoon oil in large skillet over medium-high heat. Add kale and cook, stirring, until bright green, 1 to 2 minutes. Add water, cover and cook, stirring occasionally, until the kale is tender, about 3 minutes. Reduce heat to medium-low. Make a well in the center of the kale and add 1 tablespoon oil, garlic and crushed red pepper; cook, undisturbed, for 15 seconds, then stir the garlic oil into the kale and season with salt. Transfer to a bowl and cover to keep warm.
  • Add the remaining 1 tablespoon oil and shrimp to the pan. Cook, stirring, until the shrimp are pink and curled, about 2 minutes. Remove from heat and stir in barbecue sauce. Serve the shrimp with the kale and couscous.

Original recipe can be found at EatingWell here!

RECIPE OF THE WEEK: SOY-MARINATED BEED AND BROCCOLI SKEWERS

This week enjoy some soy-marinated beef and broccoli skewers. A healthy and delicious way to start off your summer grilling!

Prep: 10 Min        Cook Time: 8 Min     Marinade Time: 30 Min     Total Time: 15 Min

Servings: 2 Skewers    Calories: 199kcal    Carbohydrates: 11g   Protein: 29.5g    Fat: 5g

Ingredients/ Equipment:

  • 8 wooden or metal skewers
  • 1/4 cup low-sodium soy sauce, use low-sodium tamari for gluten-free or coconut aminos for soy-free
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon honey
  • 1/2 tablespoon sesame oil
  • 2 cloves garlic, grated
  • 1 teaspoon fresh grated ginger
  • 1/2 teaspoon kosher salt
  • black pepper
  • 16 ounces trimmed NY strip steak, 1 inch-thick, cut into 16 cubes
  • 1 large head broccoli
  • 6 to 8 medium scallions, white and light green parts only, cut into 1-inch pieces

Instructions:

  • In a medium bowl, whisk together the soy sauce, vinegar, honey, sesame oil, garlic, ginger and 1/2 teaspoon kosher salt. Season with black pepper.
  • Divide the marinade between 2 medium bowls. Add the meat to 1 bowl and toss to coat. Leave to marinate for 30 minutes at room temperature, stirring occasionally, or cover and refrigerate for up to 8 hours.
  • Separate the broccoli into 16 florets. They should each be 1 to 1 1/2 inches, cut any particularly big florets in half and trim the stems.
  • Meanwhile, if using wooden skewers, soak them in water for at least 20 minutes so they do not burn on the grill. Drain before threading the skewers.
  • When the meat is ready, make the skewers: Thread 1 piece scallion perpendicular to the skewer, then carefully thread 1 broccoli floret onto the skewer, then 1 piece of beef. Repeat with another layer of scallion, broccoli, beef, then finish with the last of the scallion.
  • Brush the skewers generously with the reserved marinade then season with a pinch of salt and black pepper.
  • To grill: Prepare the grill on high heat. Grill the skewers to desired doneness, about 3 to 4 minutes per side for medium-rare, brushing with the remaining marinade. Serve right away.

Original recipe can be found at skinnytaste here!

RECIPE OF THE WEEK: CHOPPED GREEN GODDESS SALAD

Chopped Green Goddess Salad

This week enjoy a chopped green goddess salad! A healthy, fast, and easy way to increase your vegetable intake in a way that is light and refreshing!

Prep: 10 Minutes                                 Total Time: 10 Minutes                                                Servings: 8

(Per Serving) Calories: 134kcal         Carbohydrates: 8g                     Protein: 4g               Fat: 10g

Ingredients:

  • ½ head of green cabbage
  • 3 Persian cucumbers
  • 1 bundle of green onions
  • Tortilla chips for serving

Dressing:

  • 1 cup baby spinach
  • 1 cup fresh basil
  • 2 garlic cloves
  • 1 small shallot
  • Juice of 2 lemons
  • ¼ cup olive oil
  • ¼ cup cashews
  • ? cup grated parmesan cheese
  • 2 tablespoons Rice Vinegar
  • 1 teaspoon salt

Instructions:

  •  Place chopped cabbage, cucumbers, and green onions in a large bowl.
  • Add all the dressing ingredients to a blender or food processor and blend until creamy with a bright green color.
  • Pour the dressing over the prepared vegetables and toss to combine.
  • Enjoy with tortilla chips, if desired.

Storage: Store the salad and dressing in the fridge in an airtight container. Eat within 1-2 days.

Original recipe can be found at feelgoodfoodie here!