Lynbrook | New Hyde Park | NY

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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!

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!