Lynbrook | New Hyde Park | NY

Fitness

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: 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!

RECIPE OF THE WEEK: HIGH-PROTEIN M&M CHRISTMAS COOKIES

This week enjoy some high-protein M&M Christmas cookies. A great way to enjoy your Christmas cookies in a healthy and tasty way!

Prep Time: 10 min   Additional: 1hr 37 mins     Total: 1hr 47 mins Servings = 4 Large Cookies    

Calories: 130 kcal     Protein: 8 g   Carbohydrates: 11 g      Fat: 6.5 g  

Ingredients/ Equipment:

  •  31g Vanilla Whey/Casein Blend Protein 
  •  28g Oat Flour
  •  10g Almond Flour
  •  1/2 tsp Baking Soda
  •  30g Brown Sugar Substitute 
  •  28g (2 Tbsp) Light Butter- I use Country Crock Original Spread
  •  1 tsp Vanilla Extract
  •  20g (1 Tbsp) Canned Pumpkin
  •  Pinch of Salt
  •  14g M&M’s 

Directions:

  1. In a large bowl, mix together the butter, canned pumpkin, vanilla extract, and brown sugar. Add all of the dry ingredients except for the protein powder and mix it all together until you have a thick paste.
  2. Add your protein powder and mix until you have a thick cookie dough (note that if you substitute a different type of protein powder, this may not turn out as good- see notes below).
  3. Fold in half of the M&M’s, leaving more to add later, and refrigerate the dough for one hour.
  4. After one hour, preheat the oven to 325 degrees F.
  5. Break your cookie dough up into 4 pieces and roll each into a ball. Take your additional M&M’s and press them into the tops of your cookies (if you’re feeling ambitious, you can roll your cookies in M&M’s for maximum deliciousness).
  6. Add to a parchment paper-lined cookie sheet and bake for 7 minutes.
  7. The cookies will seem cakey and undercooked when you remove them from the oven, but allow them to cool for about 30 minutes. After 30 minutes, the cookies will have set and be ready to eat.

You can find the full recipe at cheatdaydesign here!

RECIPE OF THE WEEK: BUFFALO SHRIMP LETTUCE WRAPS

This week enjoy buffalo shrimp lettuce wraps. This low carb healthy dish is a great meal that can make meal prepping a breeze!

Prep Time: 15 min         Total Time: 35 mins         Servings = 4  

Calories: 331 kcal   Protein: 29 g   Carbohydrates: 4 g  Fat: 22 g  

Ingredients/ Equipment:

  • 4 Tbsp. butter
  • 2 garlic cloves, minced
  • 1/4 cup hot sauce, such as Frank’s
  • 1 Tbsp. extra-virgin olive oil
  • 1 lb. shrimp, peeled and deveined, tails removed
  • Kosher salt
  • Freshly ground black pepper
  • 1 head romaine, leaves separated, for serving
  • 1/4 red onion, finely chopped
  • 1 rib celery, sliced thin
  • 1/2 cup blue cheese, crumbled

Directions:

  1. Make buffalo sauce: In a small saucepan over medium heat, melt butter. When melted completely, add garlic and cook until fragrant, 1 minute. Add hot sauce and stir to combine. Turn heat to low while you cook the shrimp.
  2. Make shrimp: In a large skillet over medium heat, heat oil. Add shrimp and season with salt and pepper. Cook, flipping halfway, until pink and opaque on both sides, about 2 minutes per side. Turn off heat and add the buffalo sauce, tossing to coat.
  3. Assemble wraps: Add a small scoop of shrimp to the center of a romaine leaf, then top with red onion, celery, and blue cheese.

You can find the full recipe at delish here!

RECIPE OF THE WEEK: HERB-ROASTED TURKEY

This week enjoy herb-roasted turkey. A great recipe to try this holiday, This herb-roasted turkey is a perfect center piece for this Thanksgiving’s meal!

Cook Time: 30 min Active Time: 30 mins Additional: 3 hrs Total: 3 hrs 30 mins Servings = 12   

Calories: 172 kcal   Protein: 25 g     Fat: 7 g  

Ingredients/ Equipment:

  •  10- to 12-pound turkey 
  • ¼ cup minced fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano and/or marjoram, divided
  • 2 tablespoons neutral oil, such as canola or avocado
  • 2 teaspoons salt
  • 1 teaspoon freshly ground pepper
  • Aromatics, onion, apple, lemon and/or orange, cut into 2-inch pieces (1½ cups)
  • 3 cups water, plus more as needed

Directions:

  1. Position a rack in the lower third of the oven; preheat to 475°F.
  2. Remove giblets and neck from turkey cavity and reserve for making gravy. Place the turkey, breast-side-up, on a rack in a large roasting pan; pat dry with paper towels. Mix minced herbs, oil, 1 teaspoon salt and pepper in a small bowl. Rub the herb mixture all over the turkey, under the skin and onto the breast meat. Place aromatics and 10 of the herb sprigs in the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Add water and the remaining 10 herb sprigs to the pan.
  3. Roast the turkey until the skin is golden brown, 45 minutes. Remove from the oven. Cover the breast with a double layer of foil, cutting as necessary to conform to the breast.
  4. Reduce oven temperature to 350°F and continue roasting until an instant-read thermometer inserted into the thickest part of a thigh (without touching bone) registers 165°F, 1 ¼ to 1 ¾ hours more. If the pan dries out, tilt the turkey to let juices run out of the cavity into the pan and add 1 cup water.
  5. Transfer the turkey to a serving platter and cover with foil. Let the turkey rest for 20 minutes. Remove string and carve.

You can find the full recipe at eatingwell here!

RECIPE OF THE WEEK: KETO BEEF STEW

This week enjoy keto beef stew. This cozy and comforting dish is a perfect meal to have this time of year!

Prep Time: 15 Mins    Total: 1 hour 45 Min    Servings = 4 – 6   

Calories: 300 kcal       Carbohydrates: 7 g      Protein: 39 g      Fat: 13 g  

Ingredients/ Equipment:

  • 2 lb. beef chuck roast, cut into 1″ pieces
  • Kosher salt
  • Freshly ground black pepper
  • 2 Tbsp. extra-virgin olive oil 
  • 8 oz. Baby bella mushrooms, sliced
  • 1 small onion, chopped
  • 1 medium carrot, peeled and cut into rounds
  • 2 stalks celery, sliced
  • 3 cloves garlic, minced
  • 1 Tbsp. tomato paste
  • 6 cups low-sodium beef broth
  • 1 tsp. fresh thyme leaves
  • 1 tsp. freshly chopped rosemary 

Directions:

  1. Pat beef dry with paper towels and season well with salt and pepper. In a large pot over medium heat, heat oil. Working in batches, add beef and sear on all sides until golden, about 3 minutes per side. Remove from pot and repeat with remaining beef, adding more oil as necessary. 
  2. To same pot, add mushrooms and cook until golden and crispy, 5 minutes. Add onion, carrots, and celery and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. Add tomato paste and and stir to coat vegetables. 
  3. Add broth, thyme, rosemary, and beef to pot and season with 1/2 teaspoon salt and pepper. Bring to a boil and reduce heat to a simmer. Simmer until beef is tender, 50 minutes to an hour.

You can find the full recipe at delish here!

RECIPE OF THE WEEK: SPOOKY TURKEY & VEGGIE STUFFED PEPPERS

This week enjoy spooky turkey & veggie stuffed peppers. A super fun and healthy recipe that will really grab your guests attention this Halloween!

Prep Time: 10 Mins    Cook Time: 30 Mins     Total: 1 hour    Servings = 4 

Calories: 189 kcal       Carbohydrates: 18 g      Protein: 14 g      Fat: 7 g  

Ingredients/ Equipment:

  • 4 bell peppers
  • 1/2 lb. ground turkey (optional)
  • 1/3 cup chopped zucchini
  • 1/4 cup chopped broccoli
  • 1/4 cup chopped tomatoes
  • 2 cups tomato sauce (sugar free)
  • 2 cloves garlic
  • 1/2 diced onion
  • 1/2 tsp garlic powder
  • 1/2 tsp oregeno
  • 1/2 tsp basil

Directions:

  1. Sautee garlic and onion in coconut oil on the stovetop over medium high heat. Add in ground turkey and veggies, then stir in sauce and other herbs. Cook until turkey is medium done, meanwhile carving out 4 orange bell peppers.
  2. Carve jack-o-lantern faces into your bell peppers and save the tops for decoration (optional). Scoop the pepper filling into each carved out pepper. Spoon a tsp parmesan cheese on top of each pepper (optional), then top with its “lid.” Bake at 425-430 degrees for 35 mins.
  3. Let cool 5-10 mins, then enjoy!

You can find the full recipe at supersisterfitness here!

RECIPE OF THE WEEK: EYEBALL MEATBALLS

This week enjoy some eyeball meatballs. This fun Halloween meal is a perfect meal that looks right back at you!

Prep Time: 10 Mins    Cook Time: 25 Mins    Total: 35 Mins     Servings = 4 

Calories: 396 kcal       Carbohydrates: 48.5 g      Protein: 36.5 g      Fat: 5 g  

Ingredients/ Equipment:

  • 400g lean minced turkey breast
  • 1 large onion, finely chopped
  • 1 carrot, grated
  • 2 teaspoons dried mixed herbs
  • 1 teaspoon vegetable oil
  • 400g chopped tomatoes
  • Half a stock cube (reduced-salt vegetable or chicken stock), with 150ml boiled water
  • 1 pinch ground black pepper
  • 200g green tagliatelle or spaghetti
  • 8 reduced-fat mini mozzarella balls
  • 8 cherry tomatoes, halved
  • 1 tablespoon fresh basil, to garnish

Directions:

  1. Mix together the minced turkey with half the chopped onion, all the carrot and mixed herbs. Season with black pepper. (You can also use extra-lean pork mince or extra lean minced beef to make the meatballs.)
  2. Form the mixture into 8 meatballs, using wet hands to prevent the mixture from sticking to them.
  3. Heat the oil in a large non-stick frying pan, then add the meatballs. Fry gently, turning occasionally, until lightly browned. Stir the meatballs gently so that they don’t break up.
  4. Separately mix the stock cube in water, stiring until dissolved. Then add the remaining onion, tomatoes and the stock. Season with black pepper. Heat until boiling, then reduce the heat and cook for 15 minutes, stirring occasionally.
  5. Meanwhile, cook the tagliatelle for 10 to 12 minutes in gently boiling water.
  6. Share the tagliatelle between 4 serving plates and serve with the meatballs and sauce. Top each meatball with a mozzarella letting it melt for a few moments, then press the cherry tomatoes on top, to look like eyeballs. Can use small radishes, cut in half, instead of cherry tomatoes.
  7. Garnish with basil leaves, then serve.

You can find the full recipe at NHS here!