Lynbrook | New Hyde Park | NY

goals

RECIPE OF THE WEEK: HOMEMADE BLACK BEAN VEGGIES BURGER

This week enjoy homemade black bean veggie burgers. These healthy and tasty black bean burgers will never have you going back to regular burgers.

Prep Time: 15 mins   Cook Time: 20 mins    Total Time: 35 mins   Servings: 4  

Calories: 198kcal    Carbohydrates: 33g    Protein: 11g    Fat: 3g

Ingredients/ Equipment:

  • cooking spray
  • 1 (16 ounce) can black beans, drained and rinsed
  • ½ green bell pepper, cut into 2-inch pieces
  • ½ onion, cut into wedges
  • 3 cloves garlic, peeled
  • 1 egg
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon Thai chili sauce or hot sauce
  • ½ cup bread crumbs

Directions

  • Preheat an outdoor grill for high heat. Lightly oil a sheet of aluminum foil with cooking spray.
  • Mash black beans in a medium bowl with a fork until thick and pasty.
  • Finely chop bell pepper, onion, and garlic in a food processor. Stir chopped vegetables into mashed beans.
  • Stir together egg, chili powder, cumin, and chili sauce in a small bowl. Add to the mashed beans and stir to combine. Mix in bread crumbs until the mixture is sticky and holds together.
  • Divide the mixture into four patties and place on the prepared foil.
  • Grill on the preheated grill for about 8 minutes on each side.
  • Serve hot and enjoy!

Original recipe can be found at allrecipes here!

RECIPE OF THE WEEK: CHICKEN CAESAR WRAP

This week enjoy a chicken caesar wrap. Loaded with flavor this high protein meal is the perfect grab to go option on the run!

Prep Time: 10 mins    Total Time: 10 mins     Servings: 4

Calories: 338kcal      Carbohydrates: 27g       Protein: 35g     Fat: 10g

Ingredients/ Equipment:

  • 12- oz. cooked chicken breast cubed or shredded – about 3 cups
  • 1/2 cup lite caesar salad dressing (120g) store-bought or homemade (see notes)
  • 1/2 cup salad croutons, cut in half (28g)
  • 1/4 cup grated parmesan cheese – freshly grated is best!
  • 1 Tbsp lemon juice
  • 1/4 tsp each: garlic powder & black pepper
  • 4 pieces green lettuce or romaine lettuce
  • 4 spinach tortillas I used Mission carb balance spinach

Directions

  1. In a medium bowl, combine the chicken, caesar dressing, croutons, parmesan, lemon juice, garlic powder and black pepper.
  2. Lay the tortilla out and place the lettuce on top (it will pretty much cover the whole tortilla). Scoop 1/4 of the chicken mixture on top. Fold the tortilla lengthwise over the filling, tuck in the sides, and roll into a secure wrap. Repeat for each wrap.
  3. Slice in half and enjoy! If meal prepping, slice wraps in half and store in an airtight container in the fridge.

Original recipe can be found at laurenfitfoodie here!

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: 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!