Lynbrook | New Hyde Park | NY

Fitness

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: SWORDFISH WITH TOMATOES AND CAPERS

This week enjoy swordfish with tomatoes and capers. This guilt-free choice is high in protein and is a great source for your daily vitamins!

Prep Time: 12 mins        Inactive:10 mins     Cook: 35 mins       Total Time: 57 mins          

Servings: 4 Servings 

Calories: 596kcal         Carbohydrates: 14g        Protein: 58g        Fat: 32g

Ingredients/ Equipment:

  • 1 cup chopped yellow onion (1 onion)
  • 1 cup chopped fennel (1 bulb)
  • 3 tablespoons good olive oil
  • 1 teaspoon minced garlic
  • 28 ounces canned plum tomatoes, drained
  • 1 teaspoon kosher salt
  • 3/4 teaspoon freshly ground black pepper
  • 2 tablespoons chicken stock
  • 2 tablespoons good dry white wine
  • 1/2 cup chopped fresh basil leaves
  • 2 tablespoons capers, drained
  • 1 tablespoon unsalted butter
  • 4 (1-inch-thick) swordfish fillets (about 2 1/2 pounds)
  • Fresh basil leaves

Instructions:

  1. For the sauce, cook the onions and fennel in the oil in a large saute pan on medium-low heat for 10 minutes, until the vegetables are soft. Add the garlic and cook for 30 seconds. Add the drained tomatoes, smashing them in the pan with a fork, plus the salt and pepper. Simmer on low heat for 15 minutes. Add the chicken stock and white wine and simmer for 10 more minutes to reduce the liquid. Add the basil, capers, and butter and cook for 1 minute more.
  2. Prepare a grill with hot coals. Brush the swordfish with olive oil, and sprinkle with salt and pepper. Grill on high heat for 5 minutes on each side until the center is no longer raw. Do not overcook. Place the sauce on the bottom of a plate, arrange the swordfish on top, and garnish with basil leaves. Serve hot or at room temperature.

Original recipe can be found at the foodnetwork here!

RECIPE OF THE WEEK: ZUCCHINI NOODLES WITH AVOCADO PESTO & SHRIMP

This week enjoy zucchini noodles with avocado pesto & shrimp. A tasty dish that is high in protein without all of the carbs from pasta!

Prep Time: 30 mins    Cook Time: 10 mins Total Time: 40 mins   Servings: 4 Servings 

Calories: 446kcal         Carbohydrates: 16g        Protein: 26g        Fat: 33g

Ingredients/ Equipment:

  • 5-6 medium zucchini (2 1/4-2 1/2 pounds total), trimmed
  • ¾ teaspoon salt, divided
  • 1 ripe avocado
  • 1 cup packed fresh basil leaves
  • ¼ cup unsalted shelled pistachios
  • 2 tablespoons lemon juice
  • ¼ teaspoon ground pepper
  • ¼ cup extra-virgin olive oil plus 2 tablespoons, divided
  • 3 cloves garlic, minced
  • 1-pound raw shrimp (21-25 count), peeled and deveined, tails left on if desired
  • 1-2 teaspoons Old Bay seasoning

Instructions:

  1. Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips. Stop when you reach the seeds in the middle (seeds make the noodles fall apart). Place the zucchini “noodles” in a colander and toss with 1/2 teaspoon salt. Let drain for 15 to 30 minutes, then gently squeeze to remove any excess water.
  2. Meanwhile, combine avocado, basil, pistachios, lemon juice, pepper and the remaining 1/4 teaspoon salt in a food processor. Pulse until finely chopped. Add 1/4 cup oil and process until smooth.
  3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add shrimp and sprinkle with Old Bay; cook, stirring occasionally, until the shrimp is almost cooked through, 3 to 4 minutes. Transfer to a large bowl.
  4. Add the remaining 1 tablespoon oil to the pan. Add the drained zucchini noodles and gently toss until hot, about 3 minutes. Transfer to the bowl, add the pesto and gently toss to combine.

Original recipe can be found at eatingwell 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: 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!