Lynbrook | New Hyde Park | NY

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RECIPE OF THE WEEK: BBQ SHRIMP WITH GARLICKY KALE AND PARMESAN-HERB COUSCOUS

This week enjoy BBQ shrimp with garlicky kale and parmesan-herb couscous. A healthy meal that requires little prep time making this a nutritious meal that anyone can make in a split!

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

Calories: 414kcal      Carbohydrates: 36g      Protein: 32g       Fat: 17g

Ingredients/ Equipment:

  • 1 cup low-sodium chicken broth
  • ¼ teaspoon poultry seasoning
  • ? cup whole-wheat couscous
  • ? cup grated Parmesan cheese
  • 1 tablespoon butter
  • 3 tablespoons extra-virgin olive oil, divided
  • 8 cups chopped kale
  • ¼ cup water
  • 1 large clove garlic, smashed
  • ¼ teaspoon crushed red pepper
  • ¼ teaspoon salt
  • 1 pound peeled and deveined raw shrimp (26-30 per pound)
  • ¼ cup barbecue sauce (see Tip)

Instructions:

  • Combine broth and poultry seasoning in a medium saucepan over medium-high heat. Bring to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork, then stir in Parmesan and butter. Cover to keep warm.
  • Meanwhile, heat 1 tablespoon oil in large skillet over medium-high heat. Add kale and cook, stirring, until bright green, 1 to 2 minutes. Add water, cover and cook, stirring occasionally, until the kale is tender, about 3 minutes. Reduce heat to medium-low. Make a well in the center of the kale and add 1 tablespoon oil, garlic and crushed red pepper; cook, undisturbed, for 15 seconds, then stir the garlic oil into the kale and season with salt. Transfer to a bowl and cover to keep warm.
  • Add the remaining 1 tablespoon oil and shrimp to the pan. Cook, stirring, until the shrimp are pink and curled, about 2 minutes. Remove from heat and stir in barbecue sauce. Serve the shrimp with the kale and couscous.

Original recipe can be found at EatingWell 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!

RECIPE OF THE WEEK: SHEET PAN SALMON AND ASPARAGUS WITH POTATOES

This week try out this sheet pan salmon and asparagus with potatoes recipe. A excellent way to get your protein and healthy fats in this week!

Prep: 15 Minutes         Cook Time: 25 Minutes     Total Time: 50 Minutes Servings: 4

Calories: 571kcal         Carbohydrates: 54g             Protein: 41g                          Fat: 22g

Ingredients:

  • 4 salmon fillets
  • 1 pound asparagus – ends trimmed
  • 2 pounds baby red or gold potatoes – quartered
  • 3 tablespoons olive oil
  • salt and pepper to taste
  • 2 teaspoons Italian herb blend – see note
  • 1 teaspoon garlic powder
  • 2 tablespoons butter – melted
  • 2 tablespoons honey
  • 1 teaspoon dijon mustard
  • ½ teaspoon Italian herb blend
  • ½ lemon – thinly sliced

Instructions:

  1. Preheat oven to 400 degrees. Toss potatoes with 2 tablespoons olive oil, salt and pepper to taste, garlic powder, and 2 teaspoons Italian herb blend. Arrange on a large sheet pan and bake in preheated oven for 10 minutes. 
  2.  Arrange salmon fillets and asparagus on the sheet pan. Whisk together melted butter, honey, dijon mustard, and 1/2 teaspoon remaining Italian herb blend. Brush onto salmon fillets. 
  3. Drizzle asparagus with remaining 1 tablespoon olive oil, season with salt and pepper to taste and place lemon slices between the asparagus spears. 
  4. Bake for 15 minutes until asparagus and potatoes are fork-tender and salmon is cooked through. Serve immediately.

Original recipe can be found at https://www.lecremedelacrumb.com/sheet-pan-salmon-asparagus-potatoes/

THREE HEALTHY SNACKS!

Three Healthy Snacks

This week try out these three healthy snacks! A great way to fuel your day in a healthy way!

Apple with Peanut Butter

Nutrition Facts

Apple: (1 Medium Apple)    Peanut Butter: (2 TBSP)      Total:

Calories: 95kcal                        Calories: 188kcal          Calories: 283kcal

Carbs: 25g                                 Carbs: 7g                        Carbs: 32g

Protein: 0.4g                             Protein: 8g                     Protein: 8.4g

Fat: 0.3g                                     Fat: 16g                          Fat: 16.3g

Tuna Pouch 2.5 oz

Nutrition Facts

Tuna Pouch: (2.5oz)

Calories: 70 kcal

Carbs: 4g

Protein: 16g

Fat: 0.5g  

Greek Yogurt with Berries and Honey:

Nutrition Facts:

Calories: 240 kcal

Carbs: 27g

Protein: 15g

Fat: 8g

RECIPE OF THE WEEK: CHOPPED GREEN GODDESS SALAD

Chopped Green Goddess Salad

This week enjoy a chopped green goddess salad! A healthy, fast, and easy way to increase your vegetable intake in a way that is light and refreshing!

Prep: 10 Minutes                                 Total Time: 10 Minutes                                                Servings: 8

(Per Serving) Calories: 134kcal         Carbohydrates: 8g                     Protein: 4g               Fat: 10g

Ingredients:

  • ½ head of green cabbage
  • 3 Persian cucumbers
  • 1 bundle of green onions
  • Tortilla chips for serving

Dressing:

  • 1 cup baby spinach
  • 1 cup fresh basil
  • 2 garlic cloves
  • 1 small shallot
  • Juice of 2 lemons
  • ¼ cup olive oil
  • ¼ cup cashews
  • ? cup grated parmesan cheese
  • 2 tablespoons Rice Vinegar
  • 1 teaspoon salt

Instructions:

  •  Place chopped cabbage, cucumbers, and green onions in a large bowl.
  • Add all the dressing ingredients to a blender or food processor and blend until creamy with a bright green color.
  • Pour the dressing over the prepared vegetables and toss to combine.
  • Enjoy with tortilla chips, if desired.

Storage: Store the salad and dressing in the fridge in an airtight container. Eat within 1-2 days.

Original recipe can be found at feelgoodfoodie here!

RECIPE OF THE WEEK: MARRY ME CHICKEN

Total Time: 1 hour

Yield: 4 servings

Calories per serving: 500 Carbohydrates: 38.9 Protein: 195.3 Fat: 41.05

Ingredients

  • 3 large boneless, skinless chicken breasts, or 6 chicken cutlets (about 2¼ pounds total), patted dry
  • Kosher salt (such as Diamond Crystal) and black pepper
  • ¼ cup all-purpose flour
  • 3 tablespoons extra-virgin olive oil, plus more as needed
  • 3 tablespoons unsalted butter
  • 3 garlic cloves, chopped
  • 1 tablespoon tomato paste
  • ½ teaspoon dried oregano
  • Red-pepper flakes, to taste
  • 1 cup low-sodium chicken stock
  • ½ to ¾cup heavy cream
  • ½ cup (1½ ounces) grated Parmesan
  • 1/3 cup sliced sun-dried tomatoes, packed in oil
  • Fresh basil, for serving

Directions

  1. If using chicken breasts, start from the thickest end and slice each chicken breast in half horizontally so you end up with a total of 6 cutlets (see Tip). Season both sides of the chicken cutlets well with salt and pepper.
  2. Scatter the flour on a large plate and coat the cutlets, shaking off the excess. Transfer the cutlets to a sheet pan or large plate in a single layer.
  3. Heat the oil in a large pan over medium-high. Once hot, reduce the heat to medium and add the butter. As soon as it melts, add the cutlets and cook until golden on one side, about 5 minutes. Flip the chicken and cook the other side until golden, 4 to 5 minutes. Do this in batches, if needed, adding more oil, if needed. Transfer the cutlets to a plate or sheet pan.
  4. Reduce the heat to low, add the garlic and cook, stirring often, until fragrant, 1 to 2 minutes. Add the tomato paste, stirring until the color deepens, about 2 minutes. Add the oregano and red-pepper flakes, to taste. Increase the heat to medium, add the stock and bring to a simmer, scraping up any bits from the bottom of the pan, until the liquid is reduced by half, about 5 minutes.
  5. Add ½ cup of the cream and warm through, stirring, until it thickens slightly, about 3 minutes. Watch the cream closely, reducing the heat if necessary, to maintain a gentle simmer. Stir in the Parmesan and the sun-dried tomatoes. Add more cream, if you like, and season the sauce. Place the chicken back in the pan to warm through, about 4 minutes. Remove from the heat and scatter basil on top.

Recipe found on NYT Cooking, follow this link to view recipe!

RECIPE OF THE WEEK: BEET HUMMUS

Total Time: 5 minutes 

Servings: 6

Calories: 222kcal | Carbohydrates: 18g | Protein: 6g | Fat: 18g

Ingredients

  • 3 small cooked beets
  • 1 (15 ounce) can chickpeas – drained (approx. 1.5 cups)
  • 1 teaspoon lemon zest
  • 1 lemon – juiced
  • salt – to taste
  • 2 cloves garlic – minced
  • ¼ cup tahini – plus more, to taste
  • ¼ cup olive oil

Instructions

  1. Add the beets to the bowl of a large food processor. Process until small little bits remain.
  2. Add the remaining ingredients (except for the olive oil and garnishes) to the bowl and process until smooth, scraping down the sides with a rubber spatula if necessary (approximately 2-3 minutes). Add the olive oil and continue to process until fully incorporated. Season to taste (I usually like to add a little extra salt or tahini).
  3. Transfer your prepared beet hummus to a bowl and serve garnished with a drizzle of olive oil, pine nuts sesame seeds, and fresh chopped parsley, if desired.
  4. This hummus recipe is delicious serve with veggies, pita bread, on sandwiches, and pizza. Enjoy!

Original recipe found from The Forked Spoon in this link!

RECIPE OF THE WEEK: CHIPOTLE CHICKEN QUINOA BURRITO BOWL

Chipotle Chicken Quinoa Burrito Bowl

This flavorful burrito bowl features grilled chicken coated in a spicy chipotle glaze. Loading it with vegetables and using quinoa in place of rice adds nutrition for a healthier dinner.

Active Time: 30 Minutes Total Time: 30 Minutes Servings: 4 Yield: 4 Burrito Bowls

Nutrition Facts (Per Serving)

Calories: 452   Fat: 19g   Carbs: 36g   Protein: 36g

Ingredients

  • 1 tablespoon finely chopped chipotle peppers in adobo sauce
  • 1 tablespoon extra-virgin olive oil
  • ½ teaspoon garlic powder
  • ½ teaspoon ground cumin
  • 1-pound boneless, skinless chicken breast
  • ¼ teaspoon salt
  • 2 cups cooked quinoa
  • 2 cups shredded romaine lettuce
  • 1 cup canned pinto beans, rinsed
  • 1 ripe avocado, diced
  • ¼ cup prepared pico de gallo or other salsa
  • ¼ cup shredded Cheddar or Monterey Jack cheese
  • Lime wedges for serving

Directions

  1. Preheat grill to medium-high or preheat broiler.
  2. Combine chipotles, oil, garlic powder and cumin in a small bowl.
  3. Oil the grill rack (see Tip) or a rimmed baking sheet, if broiling. Season chicken with salt. Grill the chicken for 5 minutes or broil it on the prepared baking sheet for 9 minutes. Turn, brush with the chipotle glaze and continue cooking until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 3 to 5 minutes more on the grill or 9 minutes more under the broiler. Transfer to a clean cutting board. Chop into bite-size pieces.
  4. Assemble each burrito bowl with 1/2 cup quinoa, 1/2 cup chicken, 1/2 cup lettuce, 1/4 cup beans, 1/4 avocado, 1 tablespoon pico de gallo (or other salsa) and 1 tablespoon cheese. Serve with a lime wedge.

Original recipe from Eating Well can be found here!