Lynbrook | New Hyde Park | NY

health

RECIPE OF THE WEEK: Egg Muffins

PREP: 15 mins COOK: 25 mins TOTAL: 40 mins SERVINGS: 12 muffins

Delicious egg muffins

Ingredients

1 cup lightly packed baby spinach chopped

3/4 cup finely diced red bell pepper about 1 small pepper

3/4 cup finely diced green bell pepper about 1 small pepper

3/4 cup quartered cherry tomatoes or grape tomatoes, about 1 cup whole tomatoes

6 large eggs

4 large egg whites

1/4 teaspoon kosher salt

1/4 teaspoon dried basil

1/4 teaspoon dried oregano

Pinch ground black pepper or cayenne pepper if you like a little kick!

1/4 cup crumbled feta cheese plus additional to sprinkle on top

Optional toppings: avocado salsa, hot sauce, freshly chopped parsley

Instructions

Place a rack in the center of your oven and preheat to 350 degrees F. Lightly coat a standard 12-cup muffin tin with nonstick spray. Divide the spinach, red bell pepper, green bell pepper, and tomatoes among the cups (they will be about two-thirds of the way full).

In a large bowl or large measuring cup with a spout (my favorite because it makes the mixture easy to pour), briskly whisk together the eggs, egg whites, salt, basil, oregano, and pepper until well combined. Carefully fill each muffin cup three-quarters of the way to the top with the egg mixture. Sprinkle the feta evenly over the tops of the cups.

Bake for 24 to 28 minutes, until the egg muffins are set. Let cool for a few minutes, and then run a butter knife around the edges of each muffin to loosen it. Remove them from the pan and enjoy immediately, or let cool on a wire rack and refrigerate or freeze for later (see notes for more details).

TO FREEZE: Let the muffins cool completely, then individually wrap them in plastic wrap. Place them in a zip top bag and freeze for up to 3 months. Let thaw overnight in the refrigerator or reheat directly from frozen.

Nutrition

SERVING: 1muffin

CALORIES: 70kcal

CARBOHYDRATES: 3g

PROTEIN: 8g

FAT: 3g

You can find the original recipe from Well Plated here!

RECIPE OF THE WEEK: Rosemary Chicken with Sweet Potatoes

Ingredients

Ingredient Checklist

4 teaspoons canola or olive oil

3 cloves garlic, minced

¾ teaspoon kosher salt

½ teaspoon snipped fresh rosemary

½ teaspoon freshly ground black pepper

1 20-ounce package refrigerated diced sweet potatoes, such as Simply Potatoes®

2 (8 ounce) skinless, boneless chicken breast halves, halved crosswise

1 lemon, thinly sliced

Directions

Instructions Checklist

Step 1

In 12-inch nonstick skillet heat 3 teaspoons of the oil over medium. Stir in garlic, 1/2 teaspoon of the salt, 1/4 teaspoon of the rosemary and 1/4 teaspoon of the pepper. Add potatoes; toss to coat. Cook, covered, 5 minutes (do not stir).

Step 2

Push potatoes to one side of skillet. Add the remaining 1 teaspoon oil to other side of skillet. Arrange chicken in skillet alongside potatoes. Cook, uncovered, 8 minutes.

Step 3

Stir potatoes and turn chicken. Sprinkle chicken with the remaining 1/4 teaspoon salt, rosemary, and pepper. Top with lemon slices. Cook, covered, 8 to 10 minutes more or until chicken is done (165 degrees F) and potatoes are brown. (If needed, remove potatoes as they are done and continue cooking chicken until done.) If desired, sprinkle with additional rosemary.

Nutrition Facts

Serving Size: 1 chicken breast and about 2/3 cup potatoes

Per Serving: 283 calories; protein 28g; carbohydrates 27g; dietary fiber 5g; sugars 12g; fat 8g; saturated fat 1g; cholesterol 83mg; sodium 417mg.

Find the original recipe from Eating Well here!

RECIPE OF THE WEEK: Protein Blueberry Muffins

Servings: 12

Ingredients

  • 1 cup oatmeal flour quick oats ground in food processor
  • 1/4 cup almond flour
  • 3 egg whites
  • 1/2 cup Greek Yogurt
  • 1 cup unsweetened applesauce
  • 2 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1 medium banana peeled and mashed
  • 3 scoops Vanilla Whey Protein Powder
  • 1 teaspoon cinnamon
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 cup fresh organic blueberries or frozen blueberries

Instructions

  1. Preheat oven to 350°.
  2. Place liners in one muffin pan and lightly spray with organic baking spray.
  3. In a large bowl combine egg whites, yogurt, applesauce, honey, vanilla extract and mashed banana.
  4. In a second bowl combine oatmeal flour, almond meal, vanilla whey protein powder, cinnamon, baking powder, and baking soda.
  5. Combine flour mix and egg mix together until smooth.
  6. Fill each tin 3/4 of the way full, spreading evenly.
  7. Place about 8 blueberries on top spreading evenly over top of each filled muffin batter. Do NOT push blueberries down into batter.
  8. Bake for 20 minutes & then store in the refrigerator when done.

Find the original recipe from A Healthy Life for Me here!

RECIPE OF THE WEEK: Low Carb Corned Beef and Cabbage

 Prep Time 15 minutes

 Cook Time 1 hour 35 minutes

 Total Time 1 hour 50 minutes

 Servings 8 servings (6 ounces beef, 1 cup cabbage, ¼ each carrots and celery

 Calories 499kcal

Ingredients

  • 4 pounds corned beef brisket
  • 6 cups water
  • 2 tsp black peppercorns
  • 4 cloves garlic
  • 2 tsp dried mustard
  • 1 cabbage cut into wedges or 8 cups
  • 1 cup onions sliced
  • 1 cup carrots sliced into thirds
  • 1 cup celery stalks chopped

Instructions (for Instant Pot…*Directions for crockpot included too*)

  1. Place beef brisket into the pot. Discard the spice packet that comes with the meat.
  2. Cover the beef with water, add more to cover if needed.
  3. Add the spices into the pot.
  4. Cover and set on “Meat/Stew” for 60 minutes on high.
  5. Hit Cancel then use the Natural Release method, about 20 minutes.
  6. Remove cover carefully, watch for steam, remove brisket and keep warm.
  7. Add the vegetables to the pot and press “Soup” setting for 15 minutes.
  8. Use the “Quick” Release method.
  9. Uncover and add the beef back to the pot to warm through.
  10. Enjoy immediately!

**Crock Pot Directions:

  1. Add all ingredients into the crock pot except the cabbage. Make sure the meat is fat side up.
  2. Cook on low 6 hours or until vegetables are tender.
  3. In the last hour add the cabbage.
  4. Enjoy!

Nutrition

Serving: 1serving | Calories: 499kcal | Carbohydrates: 11g | Protein: 35g | Fat: 34g

Find the original recipe from Sugar Free Mom here!

RECIPE OF THE WEEK: Three Way Garlic Pasta

Ingredients

Makes 6 servings

1 1/2 medium heads garlic, cloves separated and peeled

2 cups cold water

2 teaspoons salt

3 orange bell peppers

2 teaspoons chopped fresh thyme

1/2 pound baby spinach

10 ounces campanelli (bellflower) pasta

1 tablespoon extra-virgin olive oil

1 (19-oz) can white beans, rinsed and drained

1 tablespoon balsamic vinegar

1/4 cup finely grated Parmigiano-Reggiano (2/3 oz)

Directions

Step 1 Reserve 6 large garlic cloves. Put remaining cloves in 2 cups cold water, then simmer in a small saucepan, covered, until garlic is very soft, about 30 minutes. Reserve 1/2 cup garlic cooking liquid, then drain garlic in a sieve.

Step 2 Purée cooked garlic with reserved cooking liquid and 1 teaspoon salt in a blender until smooth.

Step 3 While garlic simmers, roast peppers on racks of gas burners over high heat, turning with tongs, until skins are blackened, 10 to 12 minutes (or broil peppers on a broiler pan about 5 inches from heat, turning occasionally, about 15 minutes). Transfer to a bowl and cover tightly with plastic wrap, then let stand 20 minutes. Peel peppers, discarding stems and seeds, and cut into 3/4-inch pieces.

Step 4 Mince 2 reserved garlic cloves with thyme and remaining teaspoon salt using a large knife. Transfer along with spinach to a large serving bowl.

Make sauce while pasta is cooking:

Step 5 Finely chop remaining 4 garlic cloves and cook in oil in a 12-inch nonstick skillet over moderate heat, stirring, until pale golden, 3 to 5 minutes. Add peppers and cook, stirring, 3 minutes. Add beans and garlic purée to skillet and bring to a simmer over moderately low heat, stirring occasionally. Season with salt and pepper.

Step 6 Reserve 1 cup cooking water, then drain pasta. Add pasta, sauce, vinegar, and cheese to  spinach and garlic in serving bowl and toss to combine. (Add some of reserved cooking water if mixture is dry.) Serve immediately.

Nutrition Per Serving

Per serving: [324] calories

[4] g fat ([1] g saturated)

[3] mg cholesterol

[863] mg sodium

[57] g carbohydrates

[7] g fiber

[14] g protein

You can find the original recipe from epicurious here!

RECIPE OF THE WEEK: Chicken Vegetable and Orzo Soup

Ingredients

  • 1 1/2 lb boneless, skinless chicken breasts (2 large chicken breasts)
  • 4 cups low-sodium chicken broth
  • 1/4 teaspoon dried dill
  • 2 teaspoon lemon juice
  • 14 oz packaged, grated mixed vegetables (like corn, green beans, and carrots, or canned vegetables listed in Tips)
  • 1/2 cup whole-wheat orzo
  • 1 cup frozen spinach
  • 1/4 teaspoon dried thyme
  • 3 cups water

Directions

  1. Add chicken broth, water, thyme, and dill into a large, heavy-duty pot. Bring to a boil over high heat.
  2. When boiling, use tongs to add chicken breasts into the water. Cover, lowering heat to medium or medium-low, so liquid is at a simmer. Cook until chicken is fully-cooked, about 15 to 20 minutes. (Cut into the chicken to check that it is fully cooked.) When chicken is done, use tongs to transfer chicken from soup onto a plate. Carefully, cut chicken into a few pieces to cool quickly.
  3. Stir in orzo, frozen vegetables, spinach, and lemon juice. Let soup cook over medium heat until orzo is cooked, about 10 minutes.
  4. Meanwhile, when chicken has cooled down, cut into chunks. Add chicken to the soup when orzo has cooked its 10 minutes, stirring and cooking until chicken is warm, just a couple minutes. Remove soup from heat and serve.

You can find the original recipe from Recipes.heart.org here!

RECIPE OF THE WEEK: Creamy Avocado Pesto Pasta

INGREDIENTS

  • 1 cup fresh basil
  • 1 handful of spinach
  • 8 grape tomatoes
  • 3 TBSP pine nuts
  • 2-3 cloves garlic
  • ½ ripe avocado
  • 2 TBSP nutritional yeast
  • Juice of ½ a lime
  • Pinch of salt and pepper
  • 4 TBSP of olive oil

DIRECTIONS

  1. Blend all the ingredients together until combined.
  2. Add the pesto over your cooked pasta and toss until evenly spread!
  3. Enjoy your meal!

Original recipe is by Mitali Eats on Instagram!

RECIPE OF THE WEEK: Shaved Brussels Sprout Salad

Prep Time: 15 mins

Total Time: 15 mins

Serves 4 as a side

An easy and delicious shaved Brussels sprout salad made with just 7 ingredients! The perfect salad to make ahead for any gatherings or pack for lunch.

Ingredients

  • 4 cups shaved Brussels sprouts
  • 1/4 cup extra-virgin olive oil, plus extra for drizzling
  • 1/4 cup fresh lemon juice
  • 1/2 cup pine nuts, toasted
  • 1/3 cup dried cranberries
  • 1/3 cup grated pecorino cheese, optional
  • 1/3 cup chopped chives
  • Sea salt and freshly ground black pepper

Instructions

  • Thinly slice the Brussels sprouts using a mandoline if you have one. Place them into a medium bowl and toss with the olive oil, lemon juice, pine nuts, cranberries, pecorino cheese, chives, and pinches of salt and pepper.
  • Let the salad sit at room temperature for 15 minutes, then taste and adjust the seasonings. Finish with an additional drizzle of olive oil if you like.

You can find the original recipe from Love and Lemons here!