Lynbrook | New Hyde Park | NY

fall

RECIPE OF THE WEEK: Three Apple Chicken Salad

Three different apple varieties and pecans pump up the antioxidants in this tasty salad. Apples and celery are some of the best sources of fiber. Substitute canned tuna for a variation on this healthy recipe.

Prep: 25 minutes (plus 30 minutes for chilling)

Cook: 25 minutes

Yield: 4 servings (serving size: about 1 cup)

Nutritional Information: Calories: 246, Fat 12g, Protein 24g, Carbohydrates 13g

Ingredients:

  • 4 (4-ounce) skinless, boneless chicken-breast halves
  • 3/4 cup diced Gala apple (about 1/4 pound)
  • 3/4 cup diced Red Delicious apple (about 1/4 pound)
  • 1/2 cup diced Granny Smith apple (about 3 ounces)
  • 1/2 cup thinly sliced celery
  • 3 tablespoons chopped pecans, toasted
  • 1/4 cup light mayonnaise
  • 2 tablespoons reduced-fat sour cream
  • 1 1/2 teaspoons stone-ground mustard
  • 1 teaspoon minced fresh or 1/2 teaspoon dried tarragon
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper

Directions:

1. Place chicken in a small saucepan and cover with water; bring to a boil. Cover, remove from heat, and let stand 15 minutes. Drain, cool, and coarsely chop chicken.

2. Combine chicken, apples, celery, and pecans in bowl; toss gently to coat. 3. Whisk together mayonnaise, sour cream, mustard, tarragon, salt, and pepper. Pour dressing over chicken mixture; toss gently to coat. Cover; chill at least 30 minutes.

Find the original recipe from Amp Health here!

RECIPE OF THE WEEK: Pumpkin Bread

Healthy Pumpkin Bread

PREP: 15 mins             COOK: 55 mins            TOTAL: 1 hr 10 mins

SERVINGS: 10 slices (1 8×4-inch loaf)

Ingredients:

  • 2 tablespoons canola oil or melted and cooled coconut oil
  • 1/2 cup honey
  • 1 large egg (at room temperature)
  • 1/3 cup plain non-fat Greek yogurt (at room temperature)
  • 1 teaspoon pure vanilla extract
  • 1 1/2 cups pumpkin puree 
  • 1 teaspoon baking soda
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg 
  • 1/4 teaspoon ground cloves or allspice
  • 1/4 teaspoon kosher salt
  • 1 1/2 cups white whole wheat flour

Instructions:

  1. Preheat oven to 325 degrees F. Light coat an 8×4 inch loaf pan with baking spray.
  2. In a large mixing bowl, whisk the oil and honey together until smooth. Add the Greek yogurt and the egg. Whisk again. Make sure the ingredients are smooth and well blended. Whisk in the pumpkin purée and vanilla.
  3. Sprinkle the baking soda, cinnamon, nutmeg, cloves, and salt over the top, then stir to combine. Sprinkle in the flour, then gently mix, just until the flour disappears.
  4. Spread the batter into the prepared loaf pan.
  5. Bake the healthy pumpkin bread for 30 minutes, then remove pan and lightly tent with foil to keep the top from becoming too dark. Return the bread to the oven to continue baking for another 25 to 35 minutes (55 to 65 minutes total), until a toothpick inserted in the center comes out clean. Let the bread cool in the loaf pan for 5 minutes. Gently transfer to a wire rack. Let cool at least 30 minutes before slicing. Enjoy!

Nutrition:

SERVING: 1 slice (of 10) CALORIES: 161kcal, CARBOHYDRATES: 30g, PROTEIN: 4g, FAT: 4g

Read the original recipe from Cookie and Kate here!

RECIPE OF THE WEEK: Healthy Turkey Chili

SERVINGS: 8 servings (16 cups of very thick chili)

Butternut Squash Chili

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic minced
  • 2 medium onions diced
  • 2 bell peppers any color, cored and chopped
  • 2 large carrots peeled and diced
  • 2 stalks celery diced
  • 1 medium sweet potato peeled and cubed (optional—I added it!)
  • 2 pounds ground turkey (I used 93% lean)
  • 1 1/2-2 cups water more as needed
  • 1 (15-ounce) can tomato sauce
  • 1 (14.5-ounce) can diced tomatoes in their juices
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon paprika
  • 1 teaspoon cayenne pepper
  • 1 teaspoon kosher salt
  • 1/2  teaspoon ground black pepper
  • Pinch red pepper flakes

Instructions

  • Heat the oil in a Dutch oven or large soup pot over medium heat. Add the garlic, onions, bell peppers, carrots, celery, and sweet potato. Sauté for 5 to 7 minutes, until soft.
  • Add the turkey and cook until browned, 5 to 7 minutes, stirring often to break up the chunks.
  • Once the meat is browned, add 1 1/2 cups water, tomato sauce, diced tomatoes in their juices, chili powder, cumin, paprika, cayenne, salt, black pepper, and red pepper flakes. Bring to a boil, then reduce to a moderate bubble. Let cook, uncovered, until the chili thickens, about 45 minutes, stirring every so often so that the chili does not stick to the bottom. If the chili becomes too thick, add a little water to reach your desired consistency.
  • Toward the end of the cooking time, taste and adjust the seasonings as desired. Add more cayenne pepper for an extra kick and more salt and pepper as needed. Serve hot with desired toppings.

Nutrition

SERVING: 1(of 8), about 2 cups CALORIES: 227kcal CARBOHYDRATES: 14g PROTEIN: 24g FAT: 10g

Read the original recipe from Well Plated here!

Recipe of the Week: Harvest Quinoa Salad

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45 mins

Servings: 6 Servings

Calories: 552kcal

Ingredients

  • 1 cup uncooked quinoa
  • 1 delicata or acorn squash halved, seeded + cut into half circles
  • 2 tablespoons olive oil
  • 2 tablespoons maple syrup
  • 1/2 teaspoon ground cinnamon
  • pinch of ground cayenne to taste
  • kosher salt + pepper
  • 1 1/2 cups baby kale
  • 1 apple cored + thinly sliced
  • arils from 1 pomegranate
  • 1/4 cup toasted pumpkin seeds or roasted pistachios
  • 8 ounces halloumi cheese sliced (omit if vegan)
  • 1 avocado sliced

Turmeric Tahini Dressing

  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon apple cider vinegar
  • 2 tablespoons olive oil
  • 1/2 teaspoon turmeric
  • kosher salt + pepper

Instructions

  1. Cook quinoa according to package directions.
  2. Preheat the oven to 425 degrees F.
  3. On a baking sheet, toss together the squash, olive oil, maple, cinnamon, cayenne and a good pinch of salt + pepper. Place in the oven and roast for 25-30 minutes, tossing twice throughout cooking until the squash is tender and lightly caramelized.
  4. In a large bowl, combine the warm quinoa, roasted squash, kale, apples, pomegranate arils and pumpkin seeds. Gently toss to combine.
  5. Heat a medium skillet over medium heat and add a drizzle of olive oil. Once hot, add the Halloumi slices and cook for 1-2 minutes per side or until lightly golden. Remove and drain on to paper towels.
  6. Top the quinoa with the fried Halloumi and avocado and drizzle with the turmeric tahini dressing. Garnish with a handful of pomegranate arils if desired. Serve warm or at room temperature.
  7. To make the dressing: In a blender combine the tahini, turmeric, lemon juice, apple cider vinegar, turmeric, salt and pepper. Add 2 tablespoons water and blend until smooth, adding water to thin the dressing until it is pourable. Taste and adjust salt + pepper to your liking.

Nutrition

Calories: 552kcal | Carbohydrates: 42g | Protein: 16g | Fat: 32g

Original recipe from Half Baked Harvest can be found here!

Recipe of the Week: Roasted Veggie Enchilada Casserole

Prep Time: 45 mins
Cook Time: 60 mins
Total Time: 1 hour 45 minutes
Yield: 6 to 8 servings

Roasted Veggie Enchilada Casserole

INGREDIENTS

Roasted veggies

  • 1/2 medium head of cauliflower, cut into 1/2-inch chunks
  • 1 large sweet potato, peeled and cut into 1/2-inch cubes (about 2 cups)
  • 2 red bell peppers, cut into 1” squares
  • 1 medium yellow onion, sliced into wedges about 1/2” wide
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon ground cumin, divided
  • Salt
  • Freshly ground black pepper

Remaining ingredients

  • 2 1/4 cups (18 ounces) red salsa, either homemade or jarred
  • 1/2 cup chopped fresh cilantro, plus extra for garnish
  • 9 to 10 corn tortillas, halved
  • 1 can (15 ounces) black beans, rinsed and drained, or 1 1/2 cups cooked black beans
  • 2 big handfuls (about 2 ounces) baby spinach leaves
  • 2 cups shredded Monterey Jack cheese

INSTRUCTIONS

  1. To roast the veggies (this can be done up to 2 days in advance): Preheat the oven to 400 degrees Fahrenheit with racks in the middle and upper third of the oven. Line two large, rimmed baking sheets with parchment paper to prevent the vegetables from sticking.
  2. On one pan, combine the cauliflower and sweet potato. On the other pan, combine the bell peppers and onion. Drizzle half of the olive oil over one pan, and the other half over the other pan. Same with the cumin.
  3. Sprinkle both pans lightly with salt and pepper, then toss each one until the vegetables are lightly coated in oil and spices, adding another light drizzle of olive oil if necessary. Arrange the vegetables in an even layer across each pan. Bake until the vegetables are tender and caramelized on the edges, about 30 to 35 minutes, tossing the veggies and swapping the pans halfway.
  4. When you’re ready to assemble, reduce the oven heat to 350 degrees Fahrenheit and lightly grease a 9? square baker. Stir the cilantro into the salsa.
  5. To assemble, spread 1/2 cup salsa evenly over the bottom of the baking pan. Add a single layer of halved tortilla pieces, arranging them so they completely cover the salsa.
  6. Top with 1/2 of the beans, 1/3 of the vegetables, 1/2 of the of spinach, and 1/3 of the cheese.
  7. Make a second layer of tortillas (press down on the mixture a little to make room for the next layers). Top with 1/2 of the remaining salsa, all of the remaining beans, 1/2 of the remaining vegetables, all of the remaining spinach, and 1/2 of the remaining cheese.
  8. Make a third layer of tortillas. Top with the remaining salsa, vegetables, and cheese.
  9. Cover the pan with parchment paper or aluminum foil. Bake for 20 minutes, then remove the parchment paper or aluminum foil and bake for 10 more minutes, or until heated through.
  10. Let the casserole cool for 10 minutes, to give it time to set and reach a palatable temperature. Before serving, sprinkle the top lightly with additional chopped cilantro.

Original recipe from Cookie & Kate can be found here!

Recipe of the Week: Rice and Bean Salad Bowl

Prep: 35 mins
Total: 35 mins
Servings: 4

Rice and Bean Salad Bowl

Ingredients:

Tahini Sauce

  • 1/4 cup tahini
  • 2 tablespoons fresh lemon juice
  • Kosher salt
  • 1 clove garlic

Salad

  • 1 can (14 ounces) chickpeas, drained and rinsed
  • 1 can (14 ounces) black beans, drained and rinsed
  • 1 can (14 ounces) red kidney beans, drained and rinsed
  • 1/4 cup chopped flat-leaf parsley
  • 1/4 cup finely chopped red onion
  • 2 stalks celery, finely chopped
  • 3 tablespoons fresh lemon juice, plus wedges for serving
  • 1/4 cup extra-virgin olive oil, plus more for drizzling
  • Kosher salt and freshly ground pepper
  • 3 cups cooked short-grain brown rice
  • 1/4 head red cabbage, cut into thin slices
  • 2 avocados, cut into wedges
  • 1 roasted red bell pepper (from a 12-ounce jar), coarsely chopped
  • 1 small cucumber, cut into rounds
  • 2 cups upland cress or watercress, tough stems removed

Directions

Step 1- Tahini Sauce:

Combine tahini, lemon juice, and 2 to 3 tablespoons water (enough to create consistency of honey) until smooth; season with salt. Finely grate garlic; stir into sauce. Adjust seasoning as desired. Sauce can be stored in an airtight container in refrigerator up to 3 days.

Step 2- Salad:

In a large bowl, combine chickpeas, both beans, parsley, onion, celery, lemon juice, and oil. Season with salt and pepper. Bean salad can be made ahead and stored in an airtight container in refrigerator up to 3 days.

Step 3- Serving

For each serving, place 3/4 cup cooked rice and 3/4 cup bean salad in a bowl; add some cabbage, avocados, roasted pepper, cucumber, and cress. Squeeze a lemon wedge over top and drizzle with tahini sauce.

Original recipe from Martha Stewart can be found here!

Recipe of the Week: Turkey Stuffed Cubanelle Peppers

Prep Time: 5 mins
Cook Time: 45 mins
Total Time: 50 mins
Servings: 5-6

Turkey Stuffed Cubanelle Peppers

Ingredients:

  • 5-6 Cubanelle peppers
  • 1 teaspoon olive oil
  • 1 jalapeno pepper chopped
  • 1 small yellow onion chopped
  • 1 pound ground turkey
  • 1 tablespoon red chili powder
  • 1 teaspoon corn starch
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon dried basil
  • Salt and pepper to taste
  • ½ cup water or chicken stock
  • 1 cup shredded Manchego cheese

For Serving: Fresh chopped herbs, spicy chili flakes, pesto or zhug (optional)

Instructions:

  1. Preheat the oven to 350 degrees F.
  2. Heat a large pan to medium heat and add the olive oil.
  3. Add the jalapeno and onion and cook until softened, about 4-5 minutes.
  4. Add the ground turkey and cook it through, stiring as you go, about 8 minutes.
  5. Stir in the seasonings and water or chicken stock. Simmer for 10 minutes to let the flavors mingle and the moisture to evaporate. Remove from heat.
  6. Slice the Cubanelle peppers in half lengthwise and scoop out the innards. Set them onto a large baking sheet.
  7. Scoop the seasoned ground turkey into the pepper halves then top them with Manchego cheese.
  8. Bake them for 20 minutes for slightly crunchier peppers, or 30 minutes for softer.
  9. Remove and sprinkle with spicy chili flakes, fresh chopped herbs, and pesto, zhug or chermoula, if desired.

Nutrition:

Calories: 280, Carbohydrates: 8g, Protein: 23g, Fat: 17g

Original recipe from Chili Pepper Madness can be found here!

Recipe of the Week: Chicken Pot Pie Soup

PREP TIME: 10 MINUTES
COOK TIME: 30 MINUTES
TOTAL TIME: 40 MINUTES
YIELD: 6

Chicken Pot Pie Soup

Ingredients:

  • 1 tablespoon olive oil or ghee
  • 5 pounds boneless, skinless chicken breast, diced
  • 2 celery stalks, diced
  • 2 large carrots, peeled and sliced
  • 1 yellow onion, diced
  • 4 cloves garlic, minced
  • 6 ounces baby bella mushrooms, diced
  • 1 1/2 pounds Yukon gold potatoes, diced into small chunks
  • 1 teaspoon dried thyme (or 1 tablespoon fresh thyme)
  • 1/4 teaspoon dried sage
  • 1 teaspoon salt (plus more to taste)
  • 2 dried bay leaves
  • 3 cups chicken broth
  • 2 cups full fat coconut milk
  • 1 cup frozen peas
  • 2 tablespoons arrowroot starch

Directions:

  1. Heat a large heavy-bottomed pot or Dutch oven over medium-high heat. Once hot, add the olive oil or ghee to the pot and then add the diced chicken. Cook for four to six minutes until the chicken is cooked through and is no longer pink. Remove from the pot and set aside.
  2. Add the diced onion, diced celery, carrots, garlic, and mushrooms to the pot. Cook for two to three minutes until the onions begin to become translucent.
  3. Add the diced potatoes, dried thyme, sage, salt, pepper, and bay leaves to the pot and stir until well combined.
  4. Pour in the chicken broth and coconut milk. Stir until combined and bring the soup to a boil. Once boiling, reduce the heat to a simmer and let the soup simmer uncovered for 10 to 15 minutes until the potatoes are fork tender.
  5. Stir in the arrowroot starch. The soup should thicken as the arrowroot starch is stirred in.
  6. Add the chicken back to the soup and stir in the frozen peas. Cook the soup for 5-10 more minutes until the chicken and peas are heated through. Season with additional salt and pepper to taste. Serve and enjoy!

Nutrition:

Calories Per Serving: 460
Fat: 22g
Carbohydrate: 35g
Protein: 33g

Original recipe from All the Healthy Things can be found here!