Lynbrook | New Hyde Park | NY

healthy recipes

Recipe of the Week: Salmon Couscous Salad

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Ingredients

  • 1 cup uncooked couscous
  • 1 Tbsp. plus 2 tsp. extra-virgin olive oil, divided
  • 3/4 tsp. kosher salt, divided
  • 1 (12-oz.) fillet salmon, skin-on
  • 2 tsp. za’atar spice
  • 1/2 English cucumber, sliced into coins and then quartered
  • 3/4 cup fresh parsley, roughly chopped
  • 1/3 cup fresh dill, finely chopped
  • 1/3 cup minced red onion

Feta Dressing

  • 1/3 cup extra-virgin olive oil
  • 2 Tbsp. fresh lemon juice
  • 2 tsp. Dijon mustard
  • 2 tsp. honey or maple syrup
  • 1 garlic clove, minced
  • 1/4 tsp. each kosher salt and black pepper
  • 1/3 cup crumbled feta cheese

Instructions

  1. Prepare Couscous: In a medium saucepan, bring 1 1/4 cups water, 1 Tbsp. olive oil, and 1/4 tsp. salt to a boil. Stir in the couscous, cover with a lid, and remove from heat. Let the couscous steam for 5 minutes. Use a fork to fluff the couscous and break up any clumps. Transfer to a large bowl to slightly cool.
  2. Cook Salmon: Pat salmon dry with a paper towel. Rub with 2 tsp. olive oil, and season with za’atar spice and 1/2 tsp. salt. You can cook salmon one of two ways: under the broiler or on the stovetop:
    • Broil Salmon: Preheat broiler with oven rack 6 inches from heat. Place fillet, skin side down, on a foil-lined baking sheet. Broil to desired degree of doneness, 8 to 10 minutes.
    • Sauté Salmon: Heat 1 to 2 Tbsp. of olive oil in a skillet over medium-high. Place salmon, skin side-down, in pan and cook for about 3 minutes, until the flesh turns from translucent to opaque all the way up the sides. Gently flip salmon (usually a fish spatula, ideally), turn off heat, and cook for another 3 to 4 minutes, or until fully cooked.
    • Once the salmon is cooked, let rest for about 5 minutes before using a fork to flake into small pieces.
  3. Prepare Feta Dressing: In a medium bowl, combine olive oil, lemon juice, Dijon mustard, honey, garlic, salt and pepper; whisk to combine. Stir in feta cheese.
  4. Assemble Salad: To the bowl with cooled couscous, add cucumber, parsley, dill, and red onion; toss well. Add flaked salmon and dressing; gently stir to combine. Taste and adjust seasonings as needed. Garnish with extra crumbled feta and/or herbs, if desired.

Nutrition

Serving: 1 cup | Calories: 420kcal | Carbohydrates: 21g | Protein: 23g | Fat: 26g

Original recipe from Dishing Out Health can be found here!

Recipe of the Week: Zucchini and Corn Fiesta Salad

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Servings: 6 servings

Ingredients

  • 2 Tbsp. extra-virgin olive oil
  • 3 small-medium size zucchinis, sliced into 1/4 inch thick coins
  • 1 jalapeño, seeds and ribs removed, finely chopped
  • 2 minced garlic cloves
  • 1/4 tsp. kosher salt
  • 1 1/2 cups frozen/thawed corn
  • 1 pint cherry tomatoes, halved
  • 1/2 cup crumbled feta cheese

Chili-Lime Vinaigrette

  • 3 Tbsp. extra-virgin olive oil
  • 2 Tbsp. fresh lime juice
  • 1/2 tsp. chili powder
  • 1/4 tsp. kosher salt
  • 1/4 tsp. ground cumin
  • 3 Tbsp. finely chopped fresh cilantro, plus more for garnish

Instructions

  1. Heat 2 Tbsp. oil in a large skillet over medium. Add zucchini; cook 5 to 7 minutes, stirring only occasionally, until golden-brown and tender. Add jalapeño and garlic; cook 2 more minutes, until aromatic. Stir in corn, cook 1 minute, until heated through. Season with salt and transfer mixture to a bowl.
  2. Prepare Chili-Lime Vinaigrette by combining olive oil, lime juice, chili powder, salt, cumin, and cilantro in a small bowl; stir with a whisk.
  3. Add tomatoes and feta cheese to zucchini mixture. Pour dressing on top and gently toss to combine. Garnish with additional cilantro, if desired.

Nutrition

Serving: 0.5cup, Calories: 150kcal, Carbohydrates: 16g, Protein: 5g, Fat: 8g

Original recipe from Dishing Out Health can be found here!

Creamy Asparagus and Pea Soup

PREP TIME: 5 minutes

COOK TIME: 25 minutes

TOTAL TIME: 30 minutes

Ingredients:

SOUP

  • 2 Tbsp olive or avocado oil
  • 12 ounces asparagus (trimmed // 1 large bundle yields ~12 ounces)
  • 10 ounces fresh or frozen peas (2 cups yield ~10 ounces)
  • 4 cloves garlic (minced)
  • 1 medium shallot (thinly sliced)
  • Salt + Pepper
  • 1 1/2 cups unsweetened plain almond milk
  • 1 1/2 cups vegetable broth
  • 1-2 Tbsp nutritional yeast (optional // for a slightly cheesy flavor)
  • 1/2 medium lemon (optional // juiced // for brightness)

GARLIC HERB CROUTONS (optional)

  • 2 cups bread (any kind // cubed)
  • 1/4 cup olive oil (or other neutral oil)
  • 1/4 tsp each garlic powder, salt + pepper, dried oregano, dried basil

Instructions:

  1. Preheat oven to 400 degrees F & spread asparagus on a bare baking sheet. Drizzle with oil of choice and season lightly with salt and pepper. Toss to coat. Roast for 15 minutes, then set aside. If making croutons, reduce heat to 325 degrees F at this time.
  2. Heat a large saucepan or pot medium heat. Once hot, add 2 Tbsp oil and shallot and garlic. Season lightly with salt and pepper and stir to coat. Cook for 2-3 minutes or until fragrant and translucent. Reduce heat if garlic begins browning.
  3. Add peas, vegetable broth and almond milk and season with salt and pepper once more.
  4. Transfer soup to blender (that is safe for blending hot liquids – it should have a lid that allows steam to escape) along with asparagus. Blend soup until creamy and smooth. Transfer back to pot and bring to medium heat and simmer.
  5. Add nutritional yeast and whisk. Continue cooking until warmed through and simmering, then reduce heat to low. Taste and adjust seasonings as needed, adding more salt and pepper if desired. Remove from heat and add lemon juice.
  6. If serving with croutons, prep while soup is simmering by lowering oven heat to 325 degrees F.
  7. Add bread crumbs to a mixing bowl. In a separate bowl, whisk together oil and seasonings and pour over bread crumbs and toss to combine. Season once more with a bit more garlic powder, salt and pepper. Toss once more.
  8. Spread on a clean baking sheet and bake or 15-20 minutes or until golden brown. Flip/stir at the 10-minute mark to ensure even baking.
  9. Serve soup with croutons, a touch of black pepper, and/or vegan parmesan cheese. Leftovers keep covered in the fridge for up to a few days.

Nutrition (1 of 4 servings)

Calories: 143, Carbohydrates: 16.4 g, Protein: 9.2 g, Fat: 5.5 g

Original recipe from Minimalist Baker can be found here!

Salmon with Curried Yogurt & Cucumber Salad

Total Time: 20 minutes

Serves: 4

Ingredients

  • 1?¼ pounds sustainable wild or farmed salmon, cut into 4 portions 
  • 2 tablespoons extra-virgin olive oil, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • ½ cup sliced cucumber
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons minced shallot
  • ½ cup low-fat plain yogurt
  • 2 tablespoons lemon juice 
  • ¼ teaspoon curry powder

Directions

  1. Preheat grill to medium-high.
  2. Brush salmon with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper.
  3. Grill the salmon, turning once, until just cooked through, about 6 minutes.
  4. Meanwhile, combine cucumber, cilantro and shallot with the remaining 1 tablespoon oil and 1/8 teaspoon each salt and pepper in a medium bowl. Whisk yogurt, lemon juice, curry powder and the remaining 1/8 teaspoon each salt and pepper in a small bowl.
  5. Serve the salmon with the yogurt sauce and the cucumber salad.

Nutrition Facts

Serving Size: 4 oz. salmon, 2 Tbsp. yogurt and 2 Tbsp. cucumbers

Per Serving: 258 calories

Protein 30.2g; Carbohydrates 4.2g; Fat 12.7g

Original recipe from Eating Well can be found here!

Recipe of the Week: Sweet Potato Chickpea Buddha Bowl

PREP TIME: 5 minutes

COOK TIME: 25 minutes

TOTAL TIME: 30 minutes

Servings: 3

Ingredients:

VEGETABLES

  • 2 Tbsp olive, melted coconut, or avocado oil
  • 1/2 medium red onion (sliced in wedges)
  • 2 small sweet potatoes (halved)
  • 1 bundle broccolini (large stems removed // chopped)
  • 2 big handfuls kale (larger stems removed)
  • 1/4 tsp each salt + pepper

TAHINI SAUCE

  • 1/4 cup tahini
  • 1 Tbsp maple syrup
  • 1/2 medium lemon (juiced)
  • 2-4 Tbsp hot water (to thin)

CHICKPEAS

  • 1 (15-ounce) can chickpeas (drained, rinsed + patted dry)
  • 1 tsp cumin
  • 3/4 tsp chili powder
  • 3/4 tsp garlic powder
  • 1/4 tsp each salt + pepper
  • 1/2 tsp tsp oregano
  • 1/4 tsp turmeric

Instructions:

  1. Preheat oven to 400 degrees F and arrange sweet potatoes and onions on a bare baking sheet. Drizzle both with a bit of oil, making sure the flesh of the sweet potatoes are well coated and placed skin side down on the sheet.
  2. Bake for 10 minutes, then remove from oven flip sweet potatoes and add broccolini. Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper.
  3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside.
  4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings.
  5. Once hot, add 1 Tbsp oil and chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down heat. If there isn’t much browning going on, increase heat. I found 10 minutes total at slightly over medium heat was perfect. Once the chickpeas are browned and fragrant, remove from heat and set aside.
  6. Prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside.
  7. To serve: slice sweet potatoes into bite size pieces. Divide vegetables between 3 serving bowls and top with chickpeas + tahini sauce.

Nutrition:

Calories: 474      Carbohydrates: 62 g       Protein: 13.2 g   Fat: 21 g

Sodium: 563 mg              Fiber: 11.4 g       Sugar: 7.2 g

Original recipe from Minimalist Baker can be found here!

Recipe of the Week: Chicken Southwest Salad

turkey taco salad

Prep Time: 10 mins

Cook Time: 0 mins

Total Time: 10 mins

Serves 4-6 people

Ingredients:

  • 1 head romaine lettuce, shredded (about 6–8 cups)
  • 2 cups shredded chicken, make ahead or use leftover
  • 1 cup corn kernels
  • 1 cup black beans
  • 1 cup garbanzo beans
  • 1 cup cherry tomatoes, halved
  • 1 avocado, sliced or diced
  • ½ cup queso fresco or shredded cheddar cheese
  • 1 batch cilantro lime dressing

Instructions:

  1. Prepare the salad dressing by combining 4 Tbsp lime juice, 1 tsp granulated garlic, 1 tsp honey, 1/2 tsp salt, 4 tbsp extra virgin olive oil, and 2 Tbsp cilantro leaves in a food processor or blender. Set aside.
  2. Combine the chicken, corn, black beans, garbanzo beans, tomatoes, avocado and cheese in a very large bowl (not a small bowl – you need extra room to toss).
  3. Just before serving, drizzle the salad dressing over the salad and toss to mix well.

Original recipe from Don’t Waste the Crumbs can be found here!

Garlic Shrimp with Quinoa

Easy, quick, and delicious! Healthy recipe with fresh lemon and garlic. Not too spicy with lots of flavor.

PREP: 5 mins COOK: 25 mins TOTAL: 30 mins SERVINGS: 4 servings

Ingredients  

  • 4 teaspoons extra-virgin olive oil divided
  • 1 pound raw tail-on shrimp 26–30 count, peeled and deveined
  • 1 teaspoon kosher salt divided
  • 1/2 teaspoon chili powder divided
  • 1/2 yellow onion, finely chopped
  • 3 cloves garlic minced
  • 1 cup uncooked quinoa
  • 1/4 teaspoon cayenne pepper
  • 2 cups low-sodium chicken broth
  • 1 large lemon
  • 3 tablespoons fresh parsley plus additional for serving

Instructions 

  1. In a large nonstick skillet with a tight-fitting lid, heat 2 teaspoons of the olive oil over medium high.
  2. Add the shrimp, then sprinkle with 1/2 teaspoon salt and 1/4 teaspoon chili powder. Sauté just until the shrimp are pink and cooked through, about 3 minutes. Immediately remove the shrimp to a plate so they do not overcook.
  3. Heat the remaining 2 teaspoons olive oil in the same skillet, then add the onion. Let cook until the onion begins to soften, about 5 minutes. Add the garlic and cook just until fragrant, about 30 seconds.
  4. Add the quinoa, cayenne, and remaining 1/2 teaspoon salt and 1/4 teaspoon chili powder. Stir to coat the quinoa with the oil and let brown for 2 minutes.
  5. Pour in the chicken stock, then increase the heat to high and bring the broth to a boil. Once boiling, cover and reduce the heat to a simmer. Let simmer until the quinoa is tender, 12 to 15 minutes. Uncover and fluff with a fork.
  6. Zest the lemon directly into the pan, then juice the lemon and add the lemon juice and parsley to the skillet as well. Toss to combine, then top with the reserved shrimp. Sprinkle with additional fresh parsley. Serve warm.

Nutrition

PER SERVING: CALORIES: 343 cal

CARBOHYDRATES: 34g, PROTEIN: 32g, FAT: 9g

Original recipe from Well Plated can be found here!

Recipe of the Week: Ground Beef Veggie Skillet

From start to finish, it’s ready in 30 minutes. This recipe is also low-carb and gluten-free.  It’s filling enough to eat on its own, but you can also pair it with whole-grain pasta or cauliflower rice to add more volume!

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings: 4

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 1 pound grass-fed extra-lean ground beef
  • 1 clove garlic minced
  • ½ cup onions diced
  • ½ cup red bell peppers diced
  • 1 medium zucchini quartered
  • ½ pound asparagus cut into three segments each
  • 1 teaspoon Dijon mustard
  • ¼ cup tomato passata or tomato sauce
  • ½ teaspoon dried oregano
  • ? teaspoon crushed red pepper optional
  • salt and freshly ground black pepper to taste
  • 1 tablespoon feta cheese crumbled, for garnishing
  • fresh parsley chopped, for garnishing

Instructions:

  1. In a large skillet, heat the olive oil over medium-high heat.
  2. Add the ground beef and garlic. Use a wooden spoon to break up the ground beef while it cooks. Stir occasionally, and cook for about 7 minutes until no longer pink. Remove the meat from the skillet, and set aside.
  3. Add the onions and red bell peppers to the same skillet. Cook for 3-4 minutes or until the onions are soft.
  4. Add the zucchini and asparagus, and cook for 3-5 minutes.
  5. Return the ground beef to the skillet, and mix everything together.
  6. Add the Dijon, tomato passata, oregano, crushed red pepper, salt, and pepper to taste. Cook for 1-2 minutes more.
  7. Garnish with fresh parsley and feta cheese.

Nutrition:

Per Serving: Calories: 261kcal

Carbohydrates: 8.5g, Protein: 29.5g, Fat: 12.8g

Original recipe from Primavera Kitchen can be found here!