Lynbrook | New Hyde Park | NY

Exercise

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!

RECIPE OF THE WEEK: BBQ CHICKEN SALAD

This week enjoy BBQ chicken salad. A great way to get that BBQ flavor with a high protein healthy meal!

Prep Time: 15 mins   Cook Time: 30 mins  Total Time: 45 mins   Servings: 4-6

Calories: 792kcal      Carbohydrates: 55g     Protein: 42g    Fat: 11g

Ingredients/ Equipment:

  • 2 boneless, skinless chicken breasts (about 1 lb. total)
  • Kosher salt
  • Freshly ground black pepper
  • 3/4 c. store-bought BBQ sauce, divided
  • 1/3 c. buttermilk
  • 1/4 c. mayonnaise
  • 1/4 c. sour cream
  • 1 clove garlic, finely chopped
  • 2 Tbsp. chopped fresh parsley
  • 1 Tbsp. chopped fresh dill
  • 1 Tbsp. sliced fresh chives
  • 1/4 tsp. onion powder
  • Pinch of cayenne pepper
  • 2 heads romaine lettuce, thinly sliced (about 8 c.)
  • 1 (15-oz.) can black beans, rinsed, drained
  • 1 vine-ripened tomato, finely chopped (about 1 c.)
  • 1 c. shredded Mexican blend cheese
  • 1 c. frozen corn, thawed, drained
  • 1 c. tortilla strips or crushed tortilla chips
  • 1/4 c. finely chopped red onion

Directions

  1. Place chicken between 2 pieces of plastic wrap and pound with a meat mallet into 1/2″-thick pieces. Transfer chicken to a large bowl; season all over with 1 teaspoon salt and 1/4 teaspoon black pepper. Pour 1/2 cup BBQ sauce over chicken. Turn to coat and let marinate, tossing a few times, at least 15 minutes at room temperature, or cover bowl and refrigerate up to 3 hours. 
  2. Meanwhile, prepare a grill for medium-high heat; heat 5 minutes (or preheat a grill pan over medium-high heat). In a medium bowl, whisk buttermilk, mayonnaise, sour cream, garlic, parsley, dill, chives, onion powder, cayenne, 3/4 teaspoon salt, and 1/4 teaspoon black pepper; set dressing aside.
  3. Grill chicken, basting with marinade, until cooked through, about 5 minutes per side. Transfer to a cutting board and let cool slightly. Cut chicken into bite-sized pieces.
  4. In a large bowl, toss chicken, lettuce, beans, tomatoes, cheese, corn, tortilla strips, and onion. Drizzle with some of the reserved dressing and remaining 1/4 cup BBQ sauce and toss again to combine. Serve remaining dressing alongside.

Original recipe can be found at delish here!

RECIPE OF THE WEEK: SHEET PAN LEMON GARLIC SHRIMP AND ASPARAGUS

This week enjoy lemon garlic shrimp and asparagus. This easy to make one pan high- protein low-carb meal makes making a healthy dinner effortless!

Prep Time: 5 mins   Cook Time: 15 mins  Total Time: 20 mins   Servings: 1/4th of recipe

Calories: 302kcal      Carbohydrates: 6.2g     Protein: 27g    Fat: 19.5g

Ingredients/ Equipment:

For The Asparagus:

  • 1 lb thin to medium asparagus, ends trimmed
  • 1 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tsp lemon zest
  • Salt and pepper, to taste

For The Shrimp:

  • 1 lb medium-sized shrimp, peeled and deveined
  • 1 Tbsp olive oil
  • 1/4 cup butter, melted
  • 3 Tbsp lemon juice
  • 1 tsp lemon zest
  • 1 Tbsp minced garlic
  • 1/2 tsp paprika
  • 1/4 tsp onion powder
  • 1/4 tsp red pepper flakes, leave this out if you don’t like a little heat
  • Salt and pepper, to taste
  • Fresh parsley, garnish after cooking

Directions

  • Preheat oven to 400 degrees F.
  • In a large bowl, whisk together olive oil, melted butter, lemon juice, zest, garlic and seasonings.  Add shrimp and toss everything together until completely coated.  Set aside and let shrimp marinate while asparagus cooks.
  • On a large sheet pan sprayed with nonstick spray, arrange asparagus on one side of the pan, drizzle with olive and add garlic and lemon zest.  Toss until completely coated then season with salt and pepper.  Place in the oven and bake for 5 minutes.
  • Once asparagus has cooked, remove from the oven and add the marinated shrimp to the other side of the pan, arranging them so that they are all in a single layer.  Place everything back in the oven and cook for an additional 8 to 10 minutes, until shrimp are opaque and pink in color.
  • Remove from the oven and squeeze with additional lemon juice and sprinkle with fresh parsley.  Enjoy!

Original recipe can be found at eatyourselfskinny here!

RECIPE OF THE WEEK: PUMPKIN ENERGY BITES

Start off your fall with some pumpkin energy bites. A great easy fun fall snack to begin your day!

Prep Time: 10 mins   Cook Time: 20 mins  Total Time: 30 mins   Servings: 30

Calories: 67kcal      Carbohydrates: 9.4g     Protein: 1.9g    Fat: 2.2g

Ingredients/ Equipment:

  • 2 cups oats
  • 1/2 cup canned pumpkin puree
  • 1/4 cup almond butter or peanut butter
  • 1/4 cup chia seeds
  • 1/4 cup pumpkin seeds
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon (optional, see notes)
  • 1/2 cup maple syrup or honey
  • generous pinch of salt
  • 1/2 cup dark chocolate chips

Directions

  1. Pulse all ingredients (except chocolate chips) in a food processor until well-mixed.
  2. Add chocolate chips and pulse a few more times until they are in small pieces.
  3. Scoop mixture and roll into balls. Freeze until solid and store in the freezer or refrigerator.

Original recipe can be found at pinchofyum here!

RECIPE OF THE WEEK: CHICKEN CAESAR WRAP

This week enjoy a chicken caesar wrap. Loaded with flavor this high protein meal is the perfect grab to go option on the run!

Prep Time: 10 mins    Total Time: 10 mins     Servings: 4

Calories: 338kcal      Carbohydrates: 27g       Protein: 35g     Fat: 10g

Ingredients/ Equipment:

  • 12- oz. cooked chicken breast cubed or shredded – about 3 cups
  • 1/2 cup lite caesar salad dressing (120g) store-bought or homemade (see notes)
  • 1/2 cup salad croutons, cut in half (28g)
  • 1/4 cup grated parmesan cheese – freshly grated is best!
  • 1 Tbsp lemon juice
  • 1/4 tsp each: garlic powder & black pepper
  • 4 pieces green lettuce or romaine lettuce
  • 4 spinach tortillas I used Mission carb balance spinach

Directions

  1. In a medium bowl, combine the chicken, caesar dressing, croutons, parmesan, lemon juice, garlic powder and black pepper.
  2. Lay the tortilla out and place the lettuce on top (it will pretty much cover the whole tortilla). Scoop 1/4 of the chicken mixture on top. Fold the tortilla lengthwise over the filling, tuck in the sides, and roll into a secure wrap. Repeat for each wrap.
  3. Slice in half and enjoy! If meal prepping, slice wraps in half and store in an airtight container in the fridge.

Original recipe can be found at laurenfitfoodie here!

RECIPE OF THE WEEK: TURKEY BURGERS

This week enjoy Turkey Burgers. A great way to eat healthy and get outside on the grill before the summer comes to an end!

Prep Time: 20 mins       Cook: 10 mins     Total Time: 30 mins     Servings: 6

Calories: 293kcal      Carbohydrates: 27g       Protein: 22g     Fat: 11g

Ingredients/ Equipment:

  • 1 large egg, lightly beaten
  • 2/3 cup soft whole wheat bread crumbs
  • 1/2 cup finely chopped celery
  • 1/4 cup finely chopped onion
  • 1 tablespoon minced fresh parsley
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1-1/4 pounds lean ground turkey
  • 6 whole wheat hamburger buns, split

Directions

  1. In a small bowl, combine the egg, bread crumbs, celery, onion, parsley, Worcestershire sauce and seasonings. Crumble turkey into bowl and mix lightly but thoroughly. Shape into 6 patties.
  2. On a greased grill, cook, covered, over medium heat or broil 4 in. from the heat for 5-6 minutes on each side or until a thermometer reads 165° and juices run clear. Serve on buns.

Original recipe can be found at tasteofhome here!

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!