Lynbrook | New Hyde Park | NY

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RECIPE OF THE WEEK: Healthy Vegetable Soup


Ready In: 2hrs 30mins
Ingredients: 20
Yields: 24 1 cup servings
Serves: 12


INGREDIENTS
1 tablespoon olive oil
1 tablespoon crushed garlic
1 1/2 cups diced onions
3 cups celery, diced
1 large bell pepper, diced
5 cups carrots, diced
28 ounces diced tomatoes
3 cups green beans, cut into 1 inch
pieces

2 cups shredded cabbage
2 cups celery leaves, chopped
5 teaspoons knorr chicken bouillon
2 teaspoons knorr tomato bouillon
1 1/2 tablespoons balsamic vinegar
2 teaspoons Worcestershire sauce
1 tablespoon herbes de provence
1/8 cup sodium-free seasoning, blend
1 teaspoon ground cayenne pepper
1 teaspoon ground black pepper
6 green onions

Find the original recipe by farrangel on Food.com here!

DIRECTIONS
Saute onion and garlic in large stock pot
at medium heat until translucent.
Add celery, carrots and bell pepper and
saute 2 minutes more.
Add all remaining ingredients and bring
to a low boil.
Once boiling, reduce to simmer and
continue cooking for 90 minutes to
develop flavors.
Enjoy as is for a non-meat meal. Or add
cooked chicken to make a heartier meal.

RECIPE OF THE WEEK: Spinach & Zucchini Lasagna

Prep time: 15 mins

Cook time: 40 mins

Serves: 9

Ingredients:

  • 1 tbsp extra-virgin olive oil
  • half onion, finely chopped
  • 4 garlic cloves, crushed
  • 2 tbsp tomato paste
  • 1 28oz. can crushed tomatoes with the juice or 1 ¾ pound of fresh tomatoes, peeled, seeded and diced
  • Salt and pepper to taste
  • 1 tbsp chopped fresh basil
  • 3 cups spinach
  • 15 oz part-skim ricotta
  • 1 large egg
  • ¼ cup freshly grated Parmesan cheese
  • 4 medium zucchini, sliced ?” thick
  • 16 oz part-skim mozzarella cheese, shredded
  • ½ tsp parsley, chopped

Directions:

  1. In a saucepan, heat olive oil over medium heat. Add onions and cook 4-5 minutes until they are soft and golden. Add garlic and sauté, being careful not to burn. Add tomato paste and stir well. Add crushed tomatoes, including the juice in case you are using tomato cans. Add salt and pepper.
  2. Cover and bring to a low simmer for 25-30 minutes.
  3. Finally remove from the heat and add fresh basil, spinach and stir well.
  4. Adjust the seasoning if you think it is necessary.
  5. Preheat oven to 375°.
  6. In a medium bowl mix ricotta cheese, parmesan cheese and an egg. Stir well.
  7. In a 9×12 casserole spread some tomato sauce on the bottom. Layer 5 or 6 zucchini slices to cover. Place some of the ricotta cheese mixture and top with the mozzarella cheese.
  8. Repeat the layers until all your ingredients are all used up. Top with sauce and mozzarella.
  9. Bake 30 minutes covered and 10 minutes uncovered. Let stand about 10 minutes before serving.
  10. Garnish with parley and enjoy!

Serving: 1/9  Calories: 223 kcal (11%) 

Carbohydrates: 10.6g (4%)  Protein: 18.5g (37%)  Fat: 12.4g (19%)

Find the original recipe from Primavera Kitchen here!

RECIPE OF THE WEEK: Quinoa Peanut Brittle

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

Make this easy Quinoa Peanut Brittle in less than 30 minutes for a crunchy sweet treat that contains no refined sugar or butter!

Servings: 12

Calories: 123 kcal

Ingredients:

  • 1/2 cup quinoa, uncooked
  • 3/4 cup raw peanuts, chopped
  • 1/3 cup rolled oats, uncooked
  • 2 tbsp. chia seeds
  • 2 tbsp. coconut sugar
  • 1/2 tsp. pure vanilla extract
  • 1/8 tsp. sea salt
  • 2 tbsp. coconut oil, melted
  • 2/3 cup pure maple syrup

Instructions:

  1. Start by preheating your oven to 325 degrees F and lining a rimmed baking sheet with parchment paper.
  2. In a mixing bowl, combine the uncooked quinoa, chopped raw peanuts, rolled oats, coconut sugar, chia seeds, and sea salt and then stir to combine.
  3. Add melted coconut oil, pure vanilla extract, and pure maple syrup, and then stir again until everything is fully mixed.
  4. Transfer the mixture onto your prepared baking sheet and spread into an even layer.
  5. Place in the oven and bake for 12-15 minutes, watching it carefully near the end to avoid burning.
  6. You’ll know the brittle is ready when the color becomes evenly golden brown and the edges begin to darken, get bubbly, and spread out across the pan.
  7. Let cool completely before breaking into bite-size pieces with your hands.

Find the original recipe by Lacey Baier on A Sweet Pea Chef here!

RECIPE OF THE WEEK: Greek Lemon Chicken and Orzo

Prep: 15 MINUTES

Cook: 10 MINUTES

INGREDIENTS

  • 1 pound orzo, cooked according to package directions and drained
  • 3 tablespoons olive oil for pan + more for finished dish, as desired
  • 1 medium sweet Vidalia onion, diced small
  • 1.25 pounds boneless skinless chicken breast, diced into bite-sized pieces, seasoned with salt and pepper
  • 2 teaspoons Italian seasoning
  • 1 teaspoon dried oregano
  • 1 to 4 cloves garlic, pressed or finely minced
  • 5 ounces fresh spinach (about 4 giant handfuls)
  • 1/2 English cucumber, diced small
  • 1 1/2 cups sliced cherry or grape tomatoes
  • 1 teaspoon lemon zest, or to taste
  • 2 to 3 tablespoons lemon juice, or to taste
  • 1 teaspoon kosher salt, or to taste
  • 1 teaspoon freshly ground black pepper, or to taste
  • 6 ounces crumbled feta cheese

INSTRUCTIONS

  • To a large pot, add the orzo and cook according to package directions. Drain and return to pot.
  • While orzo is cooking, to a large skillet add 3 tablespoons olive oil, onions, and cook for about 3 minutes; stir intermittently.
  • Add the chicken, season with salt, pepper, Italian seasoning, oregano, and cook for about 5 minutes, or until cooked through; flip and stir frequently to ensure even cooking.
  • Add the garlic, stir to combine, and cook for about 1 minute, or until fragrant.
  • Transfer the chicken, onions, and any cooking juices to the large pot with the drained orzo.
  • Add the spinach (looks like a lot but it will wilt) and stir to incorporate. Stir for about 2 minutes, or until it begins to wilt.
  • Add the cucumbers, tomatoes, lemon zest, lemon juice, salt, pepper, and stir well to incorporate.
  • Add the feta and stir to combine. Tip – If you want the feta to remain more intact, don’t add it until the chicken and orzo have cooled down a bit, or it will melt, which is totally fine, you just won’t see the white crumbles.
  • Taste, and as desired, add additional salt. I added an additional approximately 2 teaspoons because it’s a very large quantity of orzo, chicken, and vegetables.
  • If desired, drizzle in additional olive oil. I recommend another approximately 2 tablespoons for both flavor and so that the orzo doesn’t stick as it cools. Serve immediately.

NUTRITION INFORMATION:

YIELD:

 8 

SERVING SIZE:

 1
Amount Per Serving:

CALORIES: 388

TOTAL FAT: 13g CARBOHYDRATES: 37g  PROTEIN: 31g

You can find the original recipe from Averie Cooks here!

RECIPE OF THE WEEK: Spinach Chickpea Baked Feta Pasta

Prep Time: 10 mins

Cook Time: 30 mins

Servings: 6 servings

Calories: 303kcal

Ingredients

  • 1 pound cherry or grape tomatoes
  • 2 15 ounce cans cooked chickpeas drained and rinsed
  • 1 cup chopped red onion
  • 2 tablespoons olive oil
  • 8 ounce block of feta cheese can use crumbles if needed
  • 3-4 cloves garlic minced
  • 1/2 teaspoon cumin
  • 1/4 teaspoon crushed red pepper flakes
  • 8 ounces pasta of choice
  • 2 handfuls baby spinach

Instructions

  • Preheat your oven to 400 degrees F.
  • In a large baking dish ( I used a 9-by-13 inch), combine tomatoes, chickpeas, red onion, and garlic. Drizzle with the olive oil and toss to coat.
  • Season with cumin and red pepper flakes. Toss again.
  • Place block of feta in the middle of veggies and chickpeas and put in the preheated oven. Cook for 30 minutes.
  • While the tomatoes and chickpeas roast, cook your pasta according to the directions on the package. Once pasta is cooked, reserve 1 cup of pasta water and drain the rest. Set pasta aside until your tomatoes and chickpeas are done cooking.
  • Once done cooking, remove the baking dish from the oven.  Use a spoon to break up the warm feta, squish any whole tomatoes, and gently mix it with the vegetables and chickpeas to create a sauce.
  • When the tomatoes and chickpeas are coated in cheese, add in the cooked pasta and spinach. Toss until the pasta is evenly coated in cheese and the spinach has begun to wilt in the hot sauce.  If the sauce seems too thick, add a little of the reserved pasta water (I start with 2 tablespoons) and stir until your desired consistency is reached. Add more pasta water if needed, but be careful to do it a little at a time so you don’t thin our your sauce too much.
  • Taste. Season with more cumin, red pepper, or even salt and pepper if desired.
  • Enjoy warm! Allow leftovers to cool completely before storing in your fridge for up to 3 days.

Nutrition

Calories: 303kcal | Carbohydrates: 36g | Protein: 12g | Fat: 14g | Saturated Fat: 6g | Cholesterol: 34mg | Sodium: 440mg | Potassium: 390mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1755IU | Vitamin C: 16mg | Calcium: 230mg | Iron: 2mg

Original recipe from The Natural Nurturer can be found here!

RECIPE OF THE WEEK: Shrimp Tacos

PREP TIME: 10 mins

COOK TIME: 8 mins

TOTAL TIME: 18 mins

SERVINGS: 10 tacos

CALORIES: 179 kcal per taco

INGREDIENTS  

Simple Shrimp Tacos:

  • 1 pound large shrimp peeled and deveined
  • 3 tablespoons taco seasoning
  • Olive Oil spray
  • 10 tortillas flour or corn tortillas
  • 1 cup shredded cabbage
  • 1/4 cup chopped cilantro
  • 1 avocado sliced thin
  • 1/2 red onion sliced thin
  • Juice of 1 lime

Shrimp Taco Sauce:

  • 1/4 cup Greek Yogurt
  • ½ teaspoon adobo sauce from chipotle peppers
  • 1 lime zest and juice
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste

Optional Shrimp Taco Toppings:

  • Sliced jalapeños
  • Crumbled cotija cheese
  • Mango salsa

INSTRUCTIONS 

  • To a blender or food processor, combine the Shrimp Taco Sauce ingredients and pulse until smooth. Set aside to marinate while you work on the shrimp tacos.
  • In a large bowl, toss the shrimp with the taco seasoning until evenly coated.
  • Heat a large pan over medium-high heat. Spray with olive oil and add in the shrimp.
  • Cook the shrimp for 3-4 minutes, flipping once, until they are opaque and cooked through. Squeeze over the lime juice, toss well and then remove from heat.
  • Fill each flour tortilla with cabbage, cilantro, a slice of avocado, a few shrimp. Top with Shrimp Taco Sauce and any additional toppings you desire.

NUTRITION

Serving: 1 Taco

Calories: 179kcal Carbohydrates: 18.1g Protein: 17.7g Fat: 4.7g

Original recipe from Lose Weight By Eating can be found here!

Recipe of the Week: Sweet Potato Unstuffing

Prep: 20 mins

Cook: 60 mins

Total: 1 hour, 20 mins

Servings: 8 servings

INGREDIENTS

  • 1 sweet potato, peeled and cubed (1 ½ to 2 cups, cut into ¼–½ inch cubes)
  • 1 1/2 cups halved or quartered Brussels sprouts
  • 2 medium carrots, chopped (3/4 to 1 cup)
  • 2 celery ribs, chopped (3/4 to 1 cup)
  • 8 oz. sliced mushrooms
  • ½ medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 medium apple, cored and diced
  • 2 teaspoons fresh thyme (or 1 teaspoon dried)
  • 2 teaspoons fresh rosemary or sage (or 1 teaspoon dried)
  • 1/2 teaspoon chili powder
  • 1 teaspoon sea salt
  • 2 tablespoons avocado oil or oil of choice
  • 1/2 cup dried cherries or cranberries, unsweetened if possible
  • 1/3 cup chopped pecans

INSTRUCTIONS

  1. Preheat oven to 375°F.
  2. Combine all of the ingredients (except for dried cherries and pecans) in a large baking dish (9×13 or similar size). Toss with oil. Cover with foil.
  3. Bake for 20 minutes. Remove foil, add the dried cherries and pecans, toss and then bake for an additional 20-25 minutes longer or until sweet potatoes are cooked through.
  4. Remove from oven and serve.

NUTRITION INFORMATION

Serving Size: 1/8th of recipe (3/4 cup)

Calories: 144, Fat: 7 g, Carbohydrate: 21 g, Protein: 3 g

Original recipe from The Real Food RDs can be found here!

Recipe of the Week: Apple Oatmeal Bars

Ingredients:

  • 1 cup oat flour
  • 1 1/2 cups old-fashioned oats
  • 2 tablespoons sugar
  • 1 teaspoon cinnamon
  • Pinch of nutmeg
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking soda
  • 1/2 cup unsweetened applesauce
  • 1/4 cup melted coconut oil
  • 1/4 cup pure maple syrup
  • 1 medium apple, diced
  • 1/2 cup naturally sweetened apple butter

Directions:

  1. Preheat oven to 325°F. Grease an 8-by-8-inch baking dish with coconut oil or cooking spray.
  2. Combine oats, oat flour, sugar, cinnamon, nutmeg and baking soda in a large bowl.
  3. Add applesauce, maple syrup, coconut oil and apple. Stir until combined.
  4. Set aside a heaping half-cup of the oat mixture, then press the rest evenly into the prepared pan. Top with apple butter, spreading evenly with a spoon or spatula.
  5. Sprinkle the rest of the oat mixture on top.
  6. Bake for 30 minutes. Cool completely on a wire rack before cutting into 12–16 bars.
  7. Store in the refrigerator.

Nutrition Information:
Serves: 12
Serving Size: 1 bar
Per serving: Calories: 160; Total Fat: 6g; Carbohydrate: 24g; Sugar: 10g; Protein: 3g