Lynbrook | New Hyde Park | NY

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RECIPE OF THE WEEK: GRILLED FISH TACOS

This week enjoy grilled fish tacos. This high protein low-carb meal is a great healthy meal that is a fun spin on the traditional taco Tuesday!

Prep Time: 20 Mins      Total Time: 20 Mins    Servings: 4

 Calories: 385kcal    Carbohydrates: 1g    Protein: 30g    Fat: 32g    

Ingredients/ Equipment:

  • 3 Tbsp. fresh lime juice
  • 1/2 small red onion (finely chopped)
  • 1 jalapeño (thinly sliced)
  • 1/4 small pineapple (cut into 1/4″ pieces)
  • 4 medium tomatillos (husks removed and halved)
  • 1 1/4 lb. skinless white fish fillets (such as tilapia, cod or halibut)
  • 3/4 cup fresh cilantro leaves
  • 8 corn tortillas

Directions:

  1. In a bowl, combine lime juice, red onion, jalapeño, pineapple, and 1/4 teaspoon each salt and pepper.
  2. Heat grill to medium-high, then grill tomatillos until charred and beginning to soften, 2 to 3 minutes per side.
  3. Season skinless white fish fillets with 1/4 teaspoon each salt and pepper and grill until lightly charred and opaque throughout, 2 to 4 minutes per side, depending on the fish.
  4. Cut the tomatillos into 1/2-inch pieces and fold them into the pineapple mixture along with cilantro.
  5. Fill charred corn tortillas with the fish and top with the salsa.

Original recipe can be found at womansday here!

RECIPE OF THE WEEK: SHEET-PAN MISO CHICKEN & SWEET POTATOES

This week enjoy sheet-pan miso chicken & potatoes. This bold flavorful dish is a great healthy dish that really packs a punch! 

Prep Time: 10 Mins      Total Time: 50 Mins    Servings: 4

 Calories: 578kcal    Carbohydrates: 38g    Protein: 30g    Fat: 32g    

Ingredients/ Equipment:

1 (1″) piece ginger, peeled, grated or finely chopped

3 cloves garlic, grated or finely chopped

2 Tbsp. chili crisp, plus more for serving

2 Tbsp. honey

2 Tbsp. white miso paste

1 Tbsp. rice wine vinegar

1 Tbsp. plus 1 tsp. neutral oil, divided

1 lb. sweet potatoes, peeled, cut into 3/4″ pieces

2 small shallots, quartered 

4 bone-in, skin-on chicken thighs (about 2 lb.)

Kosher salt

Freshly ground black pepper

Chopped fresh cilantro, for serving

Directions

  1. Arrange a rack in center of oven; preheat to 425°. Place a baking sheet on rack to preheat.
  2. In a small bowl, combine ginger, garlic, chili crisp, honey, miso, vinegar, and 1 Tbsp. oil. In a large bowl, combine potatoes and shallots. Add half of miso mixture; season with salt. Toss until coated.
  3. Carefully remove baking sheet from oven. Drizzle with remaining 1 tsp. oil. Arrange vegetables in an even layer on sheet.
  4. Pat chicken dry; generously season both sides with salt and pepper. Transfer to a large bowl and add remaining miso mixture. Toss until coated. Arrange on sheet skin side up with potatoes in a single layer.
  5. Bake, rotating sheet halfway through, until an instant-read thermometer inserted into thickest part of chicken registers 165° and potatoes are cooked through and starting to caramelize, 30 to 35 minutes.
  6. Turn on broiler. Broiler, watching closely, until chicken skin is starting to brown, 2 to 3 minutes. Top with cilantro and chili crisp.

Original recipe can be found at delish here!

RECIPE OF THE WEEK: HEALTHY TURKEY MEATBALLS

This week try some healthy turkey meatballs. A great way to increase your protein and is leaner than beef!

Prep Time: 10 Mins  Cook Time: 20 Mins  Total Time: 30 Mins  Servings: 7 (6-7 meatballs each)

 Calories: 306kcal    Carbohydrates: 14g    Protein: 35g    Fat: 2g    

Ingredients/ Equipment:

  • 2 pounds ground turkey 93% lean
  • 1 cup bread crumbs or panko or rolled oats
  • 2/3 cup onion minced
  • 1/2 cup fresh parsley minced
  • 2 large eggs
  • 3 cloves garlic minced
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • Salt and freshly ground black pepper
  • 1/4 cup olive oil (for frying)

Directions

  1. In a large bowl, combine ground turkey, bread crumbs, onion, parsley, eggs, garlic, Worcestershire sauce, basil, oregano, 1 teaspoon salt, and ½ teaspoon pepper. 
  2. Using a strong spatula or your hands (I like to wear latex gloves), mix well. Shape the mixture into 1-inch balls (you should have around 48 total).
  3. Preheat oven to 400 degrees. Line a rimmed baking sheet with foil for easy cleanup. Coat a wire rack with nonstick spray and set on prepared baking sheet.
  4. Arrange meatballs on rack, brush with oil, and bake until browned with crispy edges, about 15 to 20 minutes (an internal thermometer should read 165 degrees for 15 seconds).
  5. Heat oil in a large skillet over medium-high heat. Fry the meatballs in batches until browned on all sides and the meatballs are cooked, about 5 to 7 minutes per batch (an internal thermometer should read 165 degrees for 15 seconds). Add more oil between batches if the skillet looks dry.

Original recipe can be found at culinary hill here!

RECIPE OF THE WEEK: CHICKEN NOODLE SOUP

This week enjoy chicken noodle soup. Enjoy this delicious protein-full comfort food as the weather starts to get colder!

Prep Time: 15 Mins           Total Time: 1 Hour 30 Mins           Servings: 6-8

 Calories: 420kcal    Carbohydrates: 21g    Protein: 27g    Fat: 25g    

Ingredients/ Equipment:

2 Tbsp. vegetable oil

4 tsp. kosher salt, divided

2 lb. bone-in, skin-on chicken pieces, preferably a mix of chicken thighs and breasts

8 c. low-sodium chicken stock

4 c. cold water

2 sprigs fresh thyme

1 bay leaf

1 small yellow onion, coarsely chopped (about 1 1/4 c.)

2 stalks celery, sliced 1/8″ thick (about 1 1/4 c.)

1 large carrot, halved lengthwise, sliced 1/8″ thick (about 1 c.)

6 oz. wide egg noodles

1 tsp. freshly ground black pepper

1/4 c. finely chopped fresh parsley

Directions

  1. In a large, deep pot over medium-high heat, heat oil. Season chicken on all sides with 2 tsp. salt, then add to pot skin side down. Cook, undisturbed, until golden brown on one side, about 5 minutes, then turn and cook until golden brown on the other side, about 5 minutes more.
  2. Add stock, water, thyme, and bay leaf. Bring to a bare simmer over medium-high heat. Reduce heat to medium-low and simmer until an instant-read thermometer inserted into thickest part of breast registers 165°, 20 to 30 minutes.
  3. Transfer chicken breasts to a cutting board. Continue to cook dark meat about 40 minutes more. Transfer dark meat to cutting board and let cool at least 10 minutes. Remove skin and bones and discard. Shred chicken into bite-sized pieces.
  4. Meanwhile, discard thyme and bay leaf. Add onion, celery, and carrot and cook over medium-low heat, adjusting heat as needed to maintain a bare simmer and stirring occasionally, until just barely tender, about 5 minutes. Add egg noodles and cook, stirring occasionally, until just al dente, about 5 minutes more.
  5. Stir in chicken and pepper; season with remaining 2 tsp. salt, as needed.
  6. Divide soup among bowls. Top with parsley and more pepper.

Original recipe can be found at delish here!

RECIPE OF THE WEEK: 20- MINUTE CREAMY CHICKEN MARSALA WITH PROSCIUTTO

This week enjoy creamy chicken marsala with prosciutto. A quick, high-protein delicious dish that will have you running back for more!

Active Time: 20 Mins           Total Time: 20 Mins      Servings: 4

 Calories: 396kcal    Carbohydrates: 11g    Protein: 34g    Fat: 21g    

Ingredients/ Equipment:

  • 1 pound chicken cutlets, trimmed
  • ½ teaspoon ground pepper, divided
  • ¼ teaspoon salt, divided
  • ¼ cup white whole-wheat flour
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 ounces prosciutto, chopped (½ cup)
  • 8 ounces sliced cremini mushrooms
  • ¼ cup minced shallots
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • ½ cup low-sodium chicken broth
  • ½ cup heavy cream
  • ½ cup Marsala wine
  • Chopped fresh parsley for garnish

Directions

  1. Season chicken with 1/4 teaspoon pepper and 1/8 teaspoon salt. Place flour in a shallow dish and dredge the chicken in it, pressing gently to help it adhere. Discard any excess flour.
  2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, flipping once, until lightly browned, 2 to 3 minutes per side. Transfer to a plate.
  3. Add prosciutto to the pan and cook, scraping up any browned bits, for 30 seconds. Add the remaining 1 tablespoon oil and mushrooms; cook, stirring occasionally, until tender, about 4 minutes. Stir in shallots, garlic, thyme and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt; cook, stirring often, until the shallot is translucent, about 1 minute. Stir in broth, cream and Marsala, scraping up any browned bits. Cook until slightly reduced, about 2 minutes.
  4. Return the chicken and any accumulated juices to the pan. Cook, flipping the cutlets occasionally, until hot, 1 to 2 minutes. Serve sprinkled with parsley, if desired.

Original recipe can be found at eating well here!

RECIPE OF THE WEEK: CILANTRO LIME CHICKEN TACOS

Enjoy chicken lime tacos this week.  A super tasty high protein full of fresh flavor and healthy ingredients. 

Prep Time: 15 mins       Cook Time: 10 mins       Total Time: 25 mins     Servings: 5

 Calories: 407kcal    Carbohydrates: 60.8g  Protein: 31.8g  Fat: 20.4g     Serving = 2 Tacos

Ingredients/ Equipment:

  • 1 1/2 lbs boneless skinless chicken breasts
  • 1/4 tsp salt
  • 8 to 10 6 inch flour or corn tortillas
  • Juice of 2 limes + zest of 1 lime
  • 1 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1/2 tsp honey
  • 2 Tbsp cilantro, chopped
  • 2 cups shredded green cabbage
  • 1 cup shredded red cabbage
  • 1 cup shredded carrots
  • 1/2 cup chopped cilantro
  • 1/2 cup chopped green onions
  • Juice of 2 limes
  • 1 Tbsp olive oil
  • 1 tsp honey
  • Pinch of salt
  • 1 avocado
  • 1 garlic clove, minced
  • 1/4 cup cilantro, chopped
  • 1/4 cup plain Greek yogurt
  • 3 Tbsp lime juice
  • 1 tsp Sriracha
  • Salt and pepper, to taste
  • 2 Tbsp olive oil
  • 1/4 to 1/2 cup water, depending on consistency

Directions

  • Place chicken in a large ziplock bag or bowl.
  • To make the marinade, whisk together lime juice, zest, olive oil, garlic, honey, and cilantro until combined and pour over top of chicken until completely coated. Cover and marinate chicken for about 4 hours to overnight.
  • To make the coleslaw, combine cabbage, carrots, green onions and cilantro in a large bowl. In a smaller bowl, whisk together lime juice, olive oil, honey and salt and toss together with slaw mixture.
  • To make the avocado crema, combine the avocado, garlic, cilantro, yogurt, lime juice, sriracha and salt/pepper in a food processor and pulse until combined. With the motor running, slowly add the olive oil and water until smooth until you have your desired consistency.
  • To cook the chicken, pre-heat outdoor grill or grill pan on medium-high heat and add marinated chicken breasts. Sprinkle with a little salt and cook chicken about 4 to 5 minutes on each side until juices run clear. Transfer chicken to a cutting board and let rest for 5 minutes before cutting. This keeps them juicy!
  • To assemble the tacos, place chicken in a tortilla and top with slaw and a drizzle of the avocado crema. Serve with a fresh squeeze of lime and enjoy!

Original recipe can be found at eatyourselfskinny here!

RECIPE OF THE WEEK: EASY LEMON BUTTER FISH

This week enjoy lemon butter fish. A fast, high protein meal that is delicious and will have you feeling fantastic!

Prep Time: 7 mins       Cook Time: 12 mins       Total Time: 19 mins     Servings: 12

 Calories: 302kcal    Carbohydrates: 9.9g    Protein: 25.7g    Fat: 19.8g

Ingredients/ Equipment:

  • 12 firm white fish fillets, about 6 inches long, 1-inch thickness throughout (cod, halibut, or mahi mahi are great )
  • 9 TB melted butter
  • Juice and zest from 1 medium lemon
  • 1.5 tsp kosher salt, divided, plus extra to taste
  • 3 tsp paprika
  • 3 tsp garlic powder
  • 3 tsp onion powder
  • 0.75 tsp freshly ground black pepper
  • 9 TB olive oil
  • freshly chopped basil or parsley leaves, for garnish and flavor
  • extra lemon slices for serving

Directions

  1. Use paper towels to thoroughly pat-dry excess moisture from fish fillets. This step is crucial for fish to brown nicely in pan – otherwise, it will steam instead of brown. Set aside.
  2. In a bowl, combine melted butter, lemon juice and zest, and 1/4 tsp kosher salt. Stir to combine well. Taste and add a bit more kosher salt, if desired.
  3. In a separate bowl, combine remaining 1/4 tsp kosher salt, paprika, garlic powder, onion powder, and black pepper. Evenly press spice mixture onto all sides of fish fillets.
  4. In a large, heavy pan over medium high heat, heat up the olive oil until hot. Once your oil is sizzling, cook 2 fish fillets at a time to avoid overcrowding; this allows for even browning.
  5. Cook each side just until fish becomes opaque, feels somewhat firm in the center, and is browned, about 2-3 minutes per side; lightly drizzle some of the lemon butter sauce as you cook, reserving the rest for serving. Take care not to over-cook, as that will result in a tougher texture. Season with extra kosher salt and freshly ground black pepper to taste.
  6. Serve fish with with remaining lemon butter sauce, basil or parsley, and lemon wedges.

Original recipe can be found at chewoutloud here!

RECIPE OF THE WEEK: SHEET PAN THANKSGIVING DINNER

Get your Thanksgiving plans in order and try this sheet pan Thanksgiving dinner. A great meal that the whole family will enjoy during the holidays!

Cook Time: 30 mins    Additional Time: 3 hrs    Total Time: 3 hrs 30 mins     Servings: 12

 Calories: 608kcal    Carbohydrates: 38g    Protein: 59g    Fat: 26.5g

Ingredients/ Equipment:

  • 1 boneless turkey breast, 2 to 2½ pounds
  • 2 teaspoons kosher salt, divided, plus more as needed
  • ½ teaspoon freshly ground black pepper
  • 2 large garlic cloves, finely grated
  • ¼ cup light mayonnaise
  • 2½ tablespoons za’atar
  • 1-pound sweet potatoes, peeled and cut lengthwise into 1-inch-thick wedges
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon maple syrup
  • Pinch of crushed red pepper flakes
  • 1 pound brussels sprouts, trimmed and halved lengthwise
  • ½ teaspoon cumin seeds
  • Fresh lemon juice, to taste

Directions

  • Heat the oven to 400ºF. If the turkey breast comes tied, untie it.
  • Pat the meat dry with paper towels. Season the turkey all over with 1½ teaspoons of the salt and the black pepper, then rub all over with the garlic.
  • In a small bowl, stir together the mayonnaise and za’atar.
  • Transfer 2 tablespoons of the za’atar mayo to a separate small bowl and brush that all over the turkey.
  • Set the remaining za’atar mayo aside. Let the turkey sit at room temperature for 15 minutes while you prepare everything else.
  • In a large bowl, toss together sweet potatoes, 1 tablespoon of the oil, the maple syrup, ¼ teaspoon of the salt, and the red pepper flakes.
  • Place turkey on a rimmed sheet pan and arrange the potatoes in a single layer around it. Roast for 20 minutes.
  • In the same bowl toss the brussels sprouts with 2 tablespoons of the oil, the cumin seeds, and the remaining ¼ teaspoon salt.
  • Give the potatoes a toss after roasting for 20 minutes, and push the wedges to one side of the pan to make room for the brussels sprouts.
  • Add the sprouts and continue to roast until the sprouts and potatoes are golden brown and a thermometer inserted in the thickest part of the turkey registers 145ºF, 20 to 30 minutes longer (for a total turkey roasting time of 40 to 50 minutes).
  • Allow the meat to rest for 10 minutes before slicing.
  • While the turkey is resting, season reserved za’atar mayo to taste and add a little more oil and salt, if needed. Season to taste with lemon juice. Serve the za’atar mayo alongside the turkey and vegetables.

Original recipe can be found at skinnytaste here!