Lynbrook | New Hyde Park | NY

goals

RECIPE OF THE WEEK: Jackfruit Tacos

Prep Time: 10 minutes                   Cook Time: 10 minutes                  Yield: 8 tacos

The best vegan tacos? In just 20 minutes jackfruit turns into a plant-based version of “pulled pork” carnitas. These jackfruit tacos will amaze you!

INGREDIENTS

For the jackfruit

  • 2 15-ounce cans green jackfruit in water or brine
  • 1/2 cup minced yellow onion
  • 3 cloves garlic
  • 2 tablespoons extra virgin olive oil
  • 1 to 1 1/2 tablespoons adobo sauce (from 1 can chipotle peppers in adobo)
  • 2 tablespoons cocoa powder
  • 2 tablespoons tomato paste
  • 2 teaspoons ground cumin
  • 1 teaspoon oregano
  • 1/4 teaspoon kosher salt
  • 1/2 cup water

For the tacos

  • 8 corn tortillas
  • Chopped romaine
  • Fresh cilantro
  • fresh salsa
  • Refried beans, to serve on the side*

*To keep the meal filling enough (since jackfruit doesn’t have much protein), try to serve with black beans on the side!

INSTRUCTIONS

  1. Rinse and drain the jackfruit in a colander, pressing down to extract as much water as possible. Run your hands through the pieces, pulling and separating them into shreds with your fingers.
  2. Mince the onion. Mince the garlic.
  3. Heat the olive oil in a large skillet over medium heat. Add onion and garlic and sauté for 3 to 4 minutes until tender and fragrant, but before the garlic browns. Add the jackfruit and remaining ingredients (add 1 tablespoon of adobo sauce for a mild recipe, up to 1 1/2 or 2 tablespoons for a spicier recipe). Cook for about 5 minutes on medium low heat until saucy.
  4. If desired, char the tortillas by placing them on an open gas flame on medium for a few seconds per side, flipping with tongs, until they are slightly blackened and warm.
  5. To serve, place the jackfruit, romaine, salsa fresca, and torn cilantro leaves in a warmed tortilla. Serve immediately with refried beans.

NUTRITION

Serving Size: 1 Taco                         Calories Per Serving: 145

Total Fat 5.4g, Total Carbohydrate 24.5g, Sugars 8.8g, Protein 2.8g

Find the original recipe from A Couple Cooks here!

RECIPE OF THE WEEK: Peanut Butter Banana Spinach Smoothie

Prep Time: 5 mins         Cook Time: 0 mins       Servings: 2 servings      Calories: 354kcal

 Ingredients

  • 2 handfuls spinach fresh. See below for how to use frozen
  • 2 medium ripe bananas fresh or frozen
  • 2 tablespoons peanut butter or to taste
  • 1 ½ cups milk of choice I used unsweetened almond
  • 2 scoops protein powder of choice I like collagen powder. Or ½ cup Greek yogurt. Optional, but I find it helps to boost the protein of the smoothie
  • 1½ cup ice omit if using frozen bananas

Instructions

1.Combine all ingredients in a high-speed blender. Blend until smooth

-If you don’t have a high speed blender, blend ice, spinach, and milk first until spinach is pureed. Then add remaining ingredients and blend until smooth.

2. Check for consistency. If you prefer your smoothie thicker, add more ice and re-blend. If you prefer your smoothie thinner, add more milk or water.

3. Enjoy immediately.

Notes

* If using frozen spinach, use about 1/2 cup

Nutrition

Serving: 0.5the recipe | Calories: 354kcal | Carbohydrates: 35g | Protein: 32g | Fat: 13g 

Find the original recipe from The Natural Nurturer here!

RECIPE OF THE WEEK: California Turkey Burgers

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 6 servings

Ingredients:

  • 2 teaspoons olive oil
  • 1/2 cup minced scallions
  • 3/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons reduced-fat sour cream
  • 4 teaspoons Worcestershire sauce
  • 1 1/2 pounds lean ground turkey
  • Nonstick cooking spray
  • 3 ounces blue cheese, crumbled
  • 6 whole wheat hamburger buns, split
  • 2 firm, ripe tomatoes, sliced 1/4-inch thick
  • 1 just-ripe avocado, thinly sliced
  • 1 medium red onion, thinly sliced

Directions:


1. In a small skillet, warm the olive oil over medium heat. Saute the scallions until just softened, about 2 minutes. Transfer to a medium bowl, season with the salt and black pepper and let cool. Stir in the sour cream and Worcestershire sauce; add the turkey and mix gently until just combined. Form into 6 patties.

2. Heat a grill to medium-high. Mist grill with cooking spray and cook burgers 5 minutes. Turn and grill until almost cooked through, about 3 minutes more. Top each burger with some of the blue cheese; cook 1 to 2 minutes more or until burgers are just cooked through and cheese is melted.

3. Arrange burgers on buns and top with sliced tomato, avocado, and red onion.

Nutrition facts per serving: 370 calories, 35g protein, 29g carbohydrate, 13g fat, 5g fiber

Find the original recipe from PK Grills here!

RECIPE OF THE WEEK: Panzanella Kebabs

INGREDIENTS:

24 metal or wooden skewers (soak wooden ones 15 minutes in water before)

4 tablespoons white ­wine vinegar

2 tablespoon extra­ virgin olive oil

2 tablespoons honey

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 tablespoon finely chopped fresh flat ­leaf parsley

1 tablespoon finely chopped fresh thyme

2 boneless skinless chicken breast halves (8 ounces each), cut into 1­inch cubes

24 red pearl onions, peeled

1 pound small zucchini, cut crosswise into 1/2­inch rounds

2 orange or yellow bell peppers, seeded and cut into 1 ­inch squares

24 cherry tomatoes

10 ounces unsliced day­ old white bread, crusts removed, cut into 1­-inch cubes

DIRECTIONS:

1. In a plastic container with a tight-­fitting lid, combine the vinegar, oil, honey, 1/2 teaspoon salt, pepper, and chopped herbs. Shake well to combine, and set the marinade aside.

2. Heat a grill or grill pan over medium heat. Skewer the ingredients, pairing the chicken and onion together, the zucchini and pepper together, and the tomatoes and bread together. Brush the kebabs with reserved marinade.

3. Grill chicken ­and­ onion skewers until chicken is cooked through and onions are tender, turning often, about 10 minutes. Cook zucchini ­and ­pepper skewers until vegetables are tender, turning often, about 7 minutes. Cook tomato­ and­ bread skewers until bread is toasted and tomatoes soften, turning often, about 5 minutes.

4. Serve skewers at room temperature.

NUTRITION:

Serves: 8

Per serving: 142 calories (3 skewers)

Fat 3g, Carbohydrates 20g, Sodium 374 mg, Protein 10g, Fiber 2g

Find the original recipe from Martha Stewart here!

RECIPE OF THE WEEK: Southwest Chicken Salad

Tender and juicy chicken breast served over a variety of fresh vegetables, and tossed with a simple garlic lemon marinade, it is easy to make and perfect for lunch or dinner.

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Servings 4

Calories 571kcal

Ingredients

For chicken and marinade:

  • 4 boneless skinless chicken breasts
  • 2 tbsp olive oil divided
  • 1 lime juiced, and zested
  • 1/4 cup cilantro leaves chopped
  • 3-4 cloves garlic minced
  • 1 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/2 tsp kosher salt
  • 1/4 tsp ground black pepper

For Salad:

  • 4 cups packed romaine lettuce or 1 large head chopped
  • 2 cups cherry tomatoes halved
  • 8 oz black beans one can, rinsed and drained
  • 8 oz corn one can, rinsed and drained
  • 1 red onion thinly sliced
  • 1 large avocado chopped
  • 1/4 cup cilantro chopped

DRESSING:

  • 1/4 cup olive oil
  • 1 lime juiced and zest
  • 2 cloves garlic minced
  • kosher salt and ground black pepper to taste


Instructions

  1. Place the chicken in a shallow dish and add 1 tbsp of the oil, lime juice plus zest, garlic, and seasonings. Rub the chicken well, then cover the dish and allow it to marinate for at least 30 minutes over the counter. If time allows, you can marinate in the fridge overnight.
  2. Meanwhile, combine all dressing ingredients into a small bowl and whisk until smooth.
  3. Heat a non-stick frying pan over medium-high heat and add the other 1 tbsp of oil. Add the chicken and cook for 5 minutes on each side, or until golden brown and cooked through. Allow the chicken to slightly cool, then slice it.
  4. While the chicken cools, add all the salad ingredients to a bowl.
  5. Top with juicy chicken and drizzle the dressing over.

Find the original recipe from Healthy Fitness Meals here!

RECIPE OF THE WEEK: Egg Muffins

PREP: 15 mins COOK: 25 mins TOTAL: 40 mins SERVINGS: 12 muffins

Delicious egg muffins

Ingredients

1 cup lightly packed baby spinach chopped

3/4 cup finely diced red bell pepper about 1 small pepper

3/4 cup finely diced green bell pepper about 1 small pepper

3/4 cup quartered cherry tomatoes or grape tomatoes, about 1 cup whole tomatoes

6 large eggs

4 large egg whites

1/4 teaspoon kosher salt

1/4 teaspoon dried basil

1/4 teaspoon dried oregano

Pinch ground black pepper or cayenne pepper if you like a little kick!

1/4 cup crumbled feta cheese plus additional to sprinkle on top

Optional toppings: avocado salsa, hot sauce, freshly chopped parsley

Instructions

Place a rack in the center of your oven and preheat to 350 degrees F. Lightly coat a standard 12-cup muffin tin with nonstick spray. Divide the spinach, red bell pepper, green bell pepper, and tomatoes among the cups (they will be about two-thirds of the way full).

In a large bowl or large measuring cup with a spout (my favorite because it makes the mixture easy to pour), briskly whisk together the eggs, egg whites, salt, basil, oregano, and pepper until well combined. Carefully fill each muffin cup three-quarters of the way to the top with the egg mixture. Sprinkle the feta evenly over the tops of the cups.

Bake for 24 to 28 minutes, until the egg muffins are set. Let cool for a few minutes, and then run a butter knife around the edges of each muffin to loosen it. Remove them from the pan and enjoy immediately, or let cool on a wire rack and refrigerate or freeze for later (see notes for more details).

TO FREEZE: Let the muffins cool completely, then individually wrap them in plastic wrap. Place them in a zip top bag and freeze for up to 3 months. Let thaw overnight in the refrigerator or reheat directly from frozen.

Nutrition

SERVING: 1muffin

CALORIES: 70kcal

CARBOHYDRATES: 3g

PROTEIN: 8g

FAT: 3g

You can find the original recipe from Well Plated here!

RECIPE OF THE WEEK: Rosemary Chicken with Sweet Potatoes

Ingredients

Ingredient Checklist

4 teaspoons canola or olive oil

3 cloves garlic, minced

¾ teaspoon kosher salt

½ teaspoon snipped fresh rosemary

½ teaspoon freshly ground black pepper

1 20-ounce package refrigerated diced sweet potatoes, such as Simply Potatoes®

2 (8 ounce) skinless, boneless chicken breast halves, halved crosswise

1 lemon, thinly sliced

Directions

Instructions Checklist

Step 1

In 12-inch nonstick skillet heat 3 teaspoons of the oil over medium. Stir in garlic, 1/2 teaspoon of the salt, 1/4 teaspoon of the rosemary and 1/4 teaspoon of the pepper. Add potatoes; toss to coat. Cook, covered, 5 minutes (do not stir).

Step 2

Push potatoes to one side of skillet. Add the remaining 1 teaspoon oil to other side of skillet. Arrange chicken in skillet alongside potatoes. Cook, uncovered, 8 minutes.

Step 3

Stir potatoes and turn chicken. Sprinkle chicken with the remaining 1/4 teaspoon salt, rosemary, and pepper. Top with lemon slices. Cook, covered, 8 to 10 minutes more or until chicken is done (165 degrees F) and potatoes are brown. (If needed, remove potatoes as they are done and continue cooking chicken until done.) If desired, sprinkle with additional rosemary.

Nutrition Facts

Serving Size: 1 chicken breast and about 2/3 cup potatoes

Per Serving: 283 calories; protein 28g; carbohydrates 27g; dietary fiber 5g; sugars 12g; fat 8g; saturated fat 1g; cholesterol 83mg; sodium 417mg.

Find the original recipe from Eating Well here!

RECIPE OF THE WEEK: Protein Blueberry Muffins

Servings: 12

Ingredients

  • 1 cup oatmeal flour quick oats ground in food processor
  • 1/4 cup almond flour
  • 3 egg whites
  • 1/2 cup Greek Yogurt
  • 1 cup unsweetened applesauce
  • 2 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1 medium banana peeled and mashed
  • 3 scoops Vanilla Whey Protein Powder
  • 1 teaspoon cinnamon
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 cup fresh organic blueberries or frozen blueberries

Instructions

  1. Preheat oven to 350°.
  2. Place liners in one muffin pan and lightly spray with organic baking spray.
  3. In a large bowl combine egg whites, yogurt, applesauce, honey, vanilla extract and mashed banana.
  4. In a second bowl combine oatmeal flour, almond meal, vanilla whey protein powder, cinnamon, baking powder, and baking soda.
  5. Combine flour mix and egg mix together until smooth.
  6. Fill each tin 3/4 of the way full, spreading evenly.
  7. Place about 8 blueberries on top spreading evenly over top of each filled muffin batter. Do NOT push blueberries down into batter.
  8. Bake for 20 minutes & then store in the refrigerator when done.

Find the original recipe from A Healthy Life for Me here!