Lynbrook | New Hyde Park | NY

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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!

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!