Lynbrook | New Hyde Park | NY

healthy

SPICY LEMON-GINGER CHICKEN SOUP

This week enjoy spicy lemon-chicken ginger soup. A great healthy comfort food that is packed with protein!

Prep Time: 15 Mins  Cook Time: 15 Mins  Total: 1 hour 15 Min  Servings = 8 

Calories: 215 kcal     Carbohydrates: 15 g     Protein: 23 g     Fat: 7 g  

Ingredients/ Equipment:

  • One 4-pound whole chicken, innards removed
  • 1 large yellow onion, peeled and chopped into large pieces
  • 2 medium carrots, chopped into large pieces
  • 2 celery stalks, chopped into large pieces
  • 1 large head garlic, cut crosswise
  • ½ to 1 jalapeño, cut lengthwise, plus more for garnish
  • Two 3-inch pieces ginger, peeled and chopped
  • 1 large bunch fresh parsley, plus more for garnish
  • 1 tablespoon coriander seeds
  • 1 tablespoon kosher salt
  • 2 teaspoons freshly ground black pepper
  • 6 ounces fresh spinach or other tender greens
  • 2 lemons, thinly sliced

Directions:

1. Combine the chicken, onion, carrot, celery, garlic, jalapeño, ginger, parsley, coriander, salt and black pepper in a large Dutch oven or saucepan. Add enough cold water to cover. Cover the pot and bring the liquid to a boil over high heat, then reduce the heat to low and simmer, skimming any impurities that might rise to the top of the liquid with a metal spoon. Cover and simmer until the chicken is tender and falls apart, 55 minutes to an hour. (Alternatively, you can cook the chicken and broth in a pressure cooker for 40 minutes.)

2. Transfer the chicken to a large plate and collect any broth that might drip down. Using a fine-mesh strainer, strain the stock into a clean saucepan and keep warm over low heat. Taste the stock and add salt if you feel it needs it. Shred the chicken using a fork. If you have more meat than you would like to serve, this is great to freeze for another use.

3. Divide the spinach, shredded chicken, jalapeño and lemon slices among serving bowls and top with the hot broth.

You can find the full recipe at purewow here!

RECIPE OF THE WEEK: KETO BEEF STEW

This week enjoy keto beef stew. This cozy and comforting dish is a perfect meal to have this time of year!

Prep Time: 15 Mins    Total: 1 hour 45 Min    Servings = 4 – 6   

Calories: 300 kcal       Carbohydrates: 7 g      Protein: 39 g      Fat: 13 g  

Ingredients/ Equipment:

  • 2 lb. beef chuck roast, cut into 1″ pieces
  • Kosher salt
  • Freshly ground black pepper
  • 2 Tbsp. extra-virgin olive oil 
  • 8 oz. Baby bella mushrooms, sliced
  • 1 small onion, chopped
  • 1 medium carrot, peeled and cut into rounds
  • 2 stalks celery, sliced
  • 3 cloves garlic, minced
  • 1 Tbsp. tomato paste
  • 6 cups low-sodium beef broth
  • 1 tsp. fresh thyme leaves
  • 1 tsp. freshly chopped rosemary 

Directions:

  1. Pat beef dry with paper towels and season well with salt and pepper. In a large pot over medium heat, heat oil. Working in batches, add beef and sear on all sides until golden, about 3 minutes per side. Remove from pot and repeat with remaining beef, adding more oil as necessary. 
  2. To same pot, add mushrooms and cook until golden and crispy, 5 minutes. Add onion, carrots, and celery and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. Add tomato paste and and stir to coat vegetables. 
  3. Add broth, thyme, rosemary, and beef to pot and season with 1/2 teaspoon salt and pepper. Bring to a boil and reduce heat to a simmer. Simmer until beef is tender, 50 minutes to an hour.

You can find the full recipe at delish here!

RECIPE OF THE WEEK: EYEBALL MEATBALLS

This week enjoy some eyeball meatballs. This fun Halloween meal is a perfect meal that looks right back at you!

Prep Time: 10 Mins    Cook Time: 25 Mins    Total: 35 Mins     Servings = 4 

Calories: 396 kcal       Carbohydrates: 48.5 g      Protein: 36.5 g      Fat: 5 g  

Ingredients/ Equipment:

  • 400g lean minced turkey breast
  • 1 large onion, finely chopped
  • 1 carrot, grated
  • 2 teaspoons dried mixed herbs
  • 1 teaspoon vegetable oil
  • 400g chopped tomatoes
  • Half a stock cube (reduced-salt vegetable or chicken stock), with 150ml boiled water
  • 1 pinch ground black pepper
  • 200g green tagliatelle or spaghetti
  • 8 reduced-fat mini mozzarella balls
  • 8 cherry tomatoes, halved
  • 1 tablespoon fresh basil, to garnish

Directions:

  1. Mix together the minced turkey with half the chopped onion, all the carrot and mixed herbs. Season with black pepper. (You can also use extra-lean pork mince or extra lean minced beef to make the meatballs.)
  2. Form the mixture into 8 meatballs, using wet hands to prevent the mixture from sticking to them.
  3. Heat the oil in a large non-stick frying pan, then add the meatballs. Fry gently, turning occasionally, until lightly browned. Stir the meatballs gently so that they don’t break up.
  4. Separately mix the stock cube in water, stiring until dissolved. Then add the remaining onion, tomatoes and the stock. Season with black pepper. Heat until boiling, then reduce the heat and cook for 15 minutes, stirring occasionally.
  5. Meanwhile, cook the tagliatelle for 10 to 12 minutes in gently boiling water.
  6. Share the tagliatelle between 4 serving plates and serve with the meatballs and sauce. Top each meatball with a mozzarella letting it melt for a few moments, then press the cherry tomatoes on top, to look like eyeballs. Can use small radishes, cut in half, instead of cherry tomatoes.
  7. Garnish with basil leaves, then serve.

You can find the full recipe at NHS here!

RECIPE OF THE WEEK: SALMON RICE BOWL

This week enjoy a salmon rice bowl. This flavorful dish uses healthy ingredients to make a power packed meal!

Active Time: 15 Min   Total Time: 25 Mins    Servings: 2

Serv = 1 cups    Calories: 481kcal   Carbohydrates: 47g   Protein: 18g   Fat: 25g     Ingredients/ Equipment:

  • 4 ounces salmon, preferably wild
  • 1 teaspoon avocado oil
  • ? teaspoon kosher salt
  • 1 cup instant brown rice
  • 1 cup water
  • 2 tablespoons mayonnaise
  • 1 ½ teaspoons Sriracha
  • 1 ½ teaspoons 50%-less-sodium tamari
  • 1 teaspoon mirin
  • ½ teaspoon freshly grated ginger
  • ¼ teaspoon crushed red pepper
  • ? teaspoon kosher salt
  • ½ ripe avocado, chopped
  • ½ cup chopped cucumber
  • ¼ cup spicy kimchi
  • 12 (4 inch) sheets nori (roasted seaweed)

Directions:

  1. Preheat oven to 400ºF. Line a small rimmed baking sheet with foil. Place salmon on the prepared pan. Drizzle with oil; season with salt. Bake until the salmon flakes easily with a fork, 8 to 10 minutes.
  2. Meanwhile, combine rice and water in a small saucepan; cook according to package directions. Mix mayonnaise and Sriracha in a small bowl; set aside. Whisk tamari, mirin, ginger, crushed red pepper and salt in another small bowl; set aside.
  3. Divide the rice between 2 bowls. Top with salmon, avocado, cucumber and kimchi. Drizzle with the tamari mixture and the mayonnaise mixture. Mix the bowls, if desired, and serve with nori.

Original recipe can be found at eating well here!

RECIPE OF THE WEEK: THE BEST HEALTHY TURKEY CHILI

This week enjoy the best healthy turkey chili recipe. This perfectly flavorful and healthy dish is a perfect weeknight dinner!

Prep Time: 10 Min   Cook Time:45   Total Time: 55 Mins    Servings: 6

Serv = 1.5 cups    Calories: 336kcal   Carbohydrates:46.7g   Protein: 31.8g   Fat: 3.7g    

Ingredients/ Equipment:

  • 2 teaspoons olive oil
  • 1 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 medium red bell pepper, chopped
  • 1 pound extra lean ground turkey or chicken (99%)
  • 4 tablespoons chili powder* (I used McCormick chili powder, which is very mild. Do not use spicy chili powder, and if using a different brand, start with 2 tablespoons)
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon salt, plus more to taste
  • 1 (28-ounce) can diced tomatoes or crushed tomatoes
  • 1 1/4 cups chicken broth
  • 2 (15 oz) cans dark red kidney beans, rinsed and drained
  • 1 (15 oz) can sweet corn, rinsed and drained
  • For topping: cheese, avocado, tortilla chips, cilantro, sour cream

Directions:

  • Place oil in a large pot and place over medium high heat. Add in onion, garlic and red pepper and saute for 5-7 minutes, stirring frequently. 
  • Add in ground turkey and break up the meat; cooking until no longer pink. Next add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
  • Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary. 
  • Garnish with anything you’d like. Makes 6 servings, about 1 1/2 cups each.

Original recipe can be found at ambitiouskitchen here!

RECIPE OF THE WEEK: Lemon-Blueberry Oatmeal Bars

This week enjoy lemon-blueberry oatmeal bars. This easy breakfast/snack is perfect for the busy month of September!

Active Time: 25 Mins      Total Time: 1 her 35 Mins    Servings: 9

 Calories: 192kcal    Carbohydrates: 29g    Protein: 6g    Fat: 6g    

Ingredients/ Equipment:

  • 2 cups old-fashioned rolled oats
  • ½ cup chopped toasted almonds plus 2 tablespoons, divided
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • ? teaspoon baking soda
  • ½ cup well-stirred coconut milk or low-fat milk
  • 4½ tablespoons honey
  • ¼ cup unsweetened applesauce
  • 1 large egg, at room temperature
  • 1 large egg white, at room temperature
  • 1 tablespoon grated lemon zest
  • 1 teaspoon vanilla extract
  • 1 cup fresh blueberries, divided
  1. Stir oats, 1/2 cup almonds, baking powder, salt and baking soda together in a large bowl. Whisk coconut milk (or low-fat milk), honey, applesauce, egg, egg white, lemon zest and vanilla in a medium bowl until well combined. Add the milk mixture to the oat mixture; stir until well combined. Fold in 2/3 cup blueberries. Let stand at room temperature for 30 minutes, stirring occasionally.
  2. Meanwhile, preheat oven to 350°F. Coat an 8-inch-square baking pan with cooking spray; line with parchment paper, leaving a 2-inch overhang on all sides.
  3. Spread the mixture evenly in the prepared pan. Top with the remaining 1/3 cup blueberries and 2 tablespoons almonds, pressing gently into the surface.
  4. Bake until set and edges are starting to turn golden, 30 to 35 minutes. Let cool in the pan on a wire rack for 10 minutes. Using the parchment overhangs as handles, remove from the pan and cut into 9 bars using a sharp knife. Serve warm or at room temperature.

Original recipe can be found at eatingwell here!

RECIPE OF THE WEEK: GREEK YOGURT CHICKEN SALAD LETTUCE WRAPS

This week enjoy some Greek yogurt chicken salad lettuce wraps! This healthy snack option is perfect for when you want something refreshing and with high protein!

Prep Time: 15 Mins    Cook Time: 7 Mins    Total: 22 Mins     Servings = 10 

Calories: 148 kcal       Carbohydrates: 9 g      Protein: 16 g      Fat: 5 g  

Ingredients/ Equipment:

  • 1 pound boneless skinless chicken breasts
  • 1 teaspoon olive oil
  • salt and freshly ground black pepper to taste
  • 1/2 teaspoon garlic powder
  • 1/4 cup celery , diced
  • 1/2 cup red onion , diced
  • 1/2 cup grapes , red or green, halved
  • 1/2 cup apple , diced
  • 1/4 cup dried cranberries , diced
  • 1/4 cup almonds , chopped
  • 1/3 cup plain Greek yogurt
  • 2 Tablespoons mayonnaise
  • 1 teaspoon lemon juice
  • salt and freshly ground black pepper , to taste
  • 1 head Boston Bib lettuce , or romaine heart leaves, for serving

Directions:

  1. Add a little olive oil to a saute pan over medium high heat. 
  2. Chop the chicken and and season with salt, pepper, and a tiny bit of garlic powder. Saute for just a few minutes, until cooked through.
  3. In a large bowl toss together the chicken, celery, onion, grapes, apple, cranberries and almonds.
  4. In a small bowl combine the Greek yogurt, mayo, and lemon juice and stir well to combine. 
  5. Add sauce to the large bowl with the chicken mixture and toss to evenly coat. Season with salt and pepper, to taste, if needed.
  6. Wash lettuce and separate into leaves, patting them each dry with a paper towel. 
  7. Add a large spoonful of the chicken mixture to each lettuce wrap.
  8. You might also like Avocado Chicken Salad Lettuce Wraps!

You can find the full recipe at tastesbetterfromscratch here!

RECIPE OF THE WEEK: BLACK BEAN BURGERS WITH GUACAMOLE AND GRIDDLED ONIONS

This week enjoy black bean burgers with guacamole and griddled onions. These veggie burgers are tender, moist, flavorful, and healthy! What more can you ask for?

Prep Time: 10 Mins    Cook Time: 10 Mins    Total: 40 Mins  Servings = 4 Large /6 Small

Calories: 240 kcal Carbohydrates: 36 g  Protein: 12 g   Fat: 5 g  

Ingredients:

Extra-virgin olive oil, as needed

½ small yellow onion, diced

3 garlic cloves, minced

2 cans black beans, rinsed and drained, divided

1 teaspoon cumin

1 teaspoon chili powder

½ teaspoon smoked paprika

2 tablespoons mayonnaise or vegan mayonnaise

? cup breadcrumbs

Kosher salt and freshly ground black pepper

1 small red onion, sliced

Toasted burger buns, lettuce and guacamole, to serve

Directions:

1. In a large skillet, heat a few tablespoons of olive oil over medium heat. Add the yellow onion and cook until soft and translucent, about 5 minutes. Stir in the garlic and cook until fragrant, about two minutes more.

2. Add about two thirds of the black beans to the skillet; stir in the cumin, chili powder and paprika. Season generously with salt and pepper, and cook until the beans are warm, about 3 minutes. Taste and adjust the seasoning as needed.

3. Transfer the bean mixture to the bowl of a food processor. Add the breadcrumbs and mayonnaise and pulse until fully combined and mostly smooth. Transfer to a large bowl and stir in the remaining beans.

4. Form the burgers into 4 large or 6 small patties. At this point, you can individually wrap the burgers in plastic wrap and aluminum foil, and freeze for up to 3 months.

5. To cook the burgers, heat a few tablespoons of olive oil in a large skillet over medium-low heat. Add the burgers and cook until golden brown on one side, 5 to 8 minutes. Flip and cook until golden brown on the other side, about 5 minutes more. Transfer to a plate.

6. In the same skillet, add the red onion slices and cook until caramelized on one side, about 5 minutes. Flip and cook until golden brown, about 3 minutes more. Assemble burgers.

You can find the full recipe at purewow here!