Lynbrook | New Hyde Park | NY

healthy

RECIPE OF THE WEEK: MEAL PREP TURKEY MEATBALLS & ZOODLES

This week enjoy meal prep turkey meatballs and zoodles! A quick high protein meal that is great for meal prepping!

Prep Time: 10 Mins   Cook Time: 20 mins   Total: 30 Mins   Serving = 4

Calories: 311kcal    Carbohydrates: 14g    Protein: 30g    Fat: 15g    

Ingredients/ Equipment:

  • 4 medium Zucchini, spiralized
  • 2 Cups Marinara Sauce
  • 2 Tbsp Freshly Grated Parmesan Cheese
  • 2 Tbsp Freshly chopped parsley, to garnish

For The Meatballs:

  • 1 1/2 lbs Ground Turkey
  • 1/4 Cup Freshly grated Parmesan cheese
  • 1 Egg
  • 1 Tbsp Italian seasoning
  • 1/4 Tsp Chili Flakes
  • Sea Salt and freshly ground black pepper, to taste

Directions:

  1. Preheat oven to 400 degrees F and line a sheet pan with parchment paper.
  2. In a large mixing bowl, add all meatballs ingredients and stir until well combined. Take spoonfuls of the mixture add roll it between your palms to create the meatballs.
  3. Place meatballs into the prepared baking sheet and bake for 15-18 minutes, or until cooked through and golden brown on the sides.
  4. Divide the zoodles among 4 meal prep containers. Top with marinara sauce, meatballs, parmesan and garnish with fresh chopped parsley.

Original recipe can be found at healthyfitness here!

RECIPE OF THE WEEK: GREEK SALAD COTTAGE CHEESE BOWL

  

Enjoy a Greek salad cottage cheese bowl. A great healthy food option that is fast and packed with protein!

Prep Time: 15 Mins    Total: 30 Mins   Servings: 4

 Calories: 386kcal    Carbohydrates: 23g    Protein: 27g    Fat: 20g    

Ingredients/ Equipment:

  • 4 large eggs 
  • 2 Persian cucumbers, halved, cut into 1/2″ pieces
  • 1 medium orange or yellow bell pepper, seeds and ribs removed, cut into 1/2″ pieces 
  • 1 cup halved cherry tomatoes 
  • 1/4 cup sliced pitted Kalamata olives 
  • 3 Tbsp. extra-virgin olive oil
  • 2 Tbsp. capers, drained 
  • 2 Tbsp. fresh lemon juice
  • 1 tsp. za’atar, plus more for serving (optional)
  • Kosher salt
  • Freshly ground black pepper
  • 1/3 cup fresh mint and/or parsley leaves, torn if large
  • 3 cups low-fat cottage cheese
  • Whole grain pita chips, for serving

Directions:

  1. In a small pot, cover eggs with 2″ water. Bring to a simmer, then cover pot and remove from heat. Let sit 8 minutes. Drain eggs and immediately transfer to a bowl of ice water. Let cool until cold to the touch, about 3 minutes. Peel and halve lengthwise; set aside.
  2. In a medium bowl, toss cucumbers, bell pepper, tomatoes, olives, oil, capers, lemon juice, and za’atar (if using); season with salt and pepper. Stir in mint.
  3. Divide cottage cheese among bowls. Top with tomato salad and reserved eggs. Sprinkle with more za’atar (if using). Serve with pita chips alongside.

Original recipe can be found at https://www.delish.com/cooking/recipe-ideas/a60098946/greek-salad-cottage-cheese-bowl-recipe/

RECIPE OF THE WEEK: SPRING CHICKEN SALAD

Start your spring off right with some spring chicken salad. A fast easy meal packed with protein and flavor!

Cook Time: 6 Mins     Prep Time: 14 Mins    Total: 20 Mins   Servings: 4

 Calories: 331kcal    Carbohydrates: 19g    Protein: 27g    Fat: 17g    

Ingredients/ Equipment:

  • 1/2 pound small red-skinned potatoes, halved
  • Kosher salt
  • 2 tablespoons chopped fresh chives
  • 2 tablespoons chopped fresh tarragon
  • 2 tablespoons white wine vinegar
  • 1/4 cup low-fat plain Greek yogurt
  • Freshly ground pepper
  • 1/4 cup extra-virgin olive oil
  • 4 romaine hearts, torn
  • 1 rotisserie chicken, skin removed and meat shredded (about 2 cups)
  • 1 Kirby cucumber, peeled, halved lengthwise, seeded and sliced
  • 4 radishes, cut into wedges
  • 1 yellow bell pepper, thinly sliced

Directions:

  1. Place the potatoes in a small pot and cover with water. Season with salt, cover and boil until fork-tender, about 6 minutes. Drain and cool.
  2. Meanwhile, pulse the chives, tarragon, vinegar, yogurt, 1/2 teaspoon salt, and pepper to taste in a food processor. Slowly drizzle in the olive oil and pulse to make a thick dressing.
  3. Toss the romaine, potatoes, chicken, cucumber, radishes and bell pepper with the dressing in a large bowl. Season with salt and pepper.

Original recipe can be found at the foodnetwork here!

RECIPE OF THE WEEK: AVOCADO TOAST WITH EGG

This week enjoy avocado toast in four different ways! This super healthy fast meal is a great way to kick start your day and keep you energetic throughout!

Cook Time: 5 Mins     Prep Time: 5 Mins    Total: 10 Mins   Servings: 1 Toast

 Calories: 229kcal    Carbohydrates: 23g    Protein: 12g    Fat: 10g    

Ingredients/ Equipment:

  • 1 slice whole grain or gluten-free bread, toasted (I love Dave’s Killer Bread good seed, thin sliced)
  • 1 oz mashed, 1/4 small haas avocado
  • cooking spray
  • 1 large egg
  • kosher salt and black pepper to taste
  • hot sauce or red pepper flakes, optional

Directions:

  • Mash the avocado in a small bowl and season with salt and pepper.

For Sunny Side Up Egg Option:

  • Heat a small nonstick skillet over low heat, when hot spray with oil and gently crack the egg into the skillet. Cover and cook until the egg sets and the yolk is to your liking.

Hard Boiled Egg Option:

  • I have several methods to make hard boiled eggs, you can make hard boiled eggs on the stove, air fryer hard boiled eggs, or instant pot hard boiled eggs.

Scrambled Egg Option:

  • Beat the egg in a small bowl with a fork and season with a pinch of salt. Heat a small nonstick skillet over low heat, when hot spray with oil and pour the egg into the skillet. When the edges start to set, gently fold the eggs until the eggs are cooked through, about 2-3 minutes.

Poached Egg Option:

  • Bring a small pot of water to a boil. Crack the egg into a small bowl. When the water is boiling stir 1 teaspoon of white vinegar into the water and stir in a circular motion to create a vortex. Lower the heat then carefully add the egg to the middle of the pot and cook for 3-4 minutes, until the yolk is cooked to your liking. Remove the egg with a slotted spoon and place on a paper towel.

To finish the avocado toast:

  • Place mashed avocado over toast, top with egg, sprinkle with salt and pepper and/or hot sauce or red pepper flakes, if desired!

Original recipe can be found at https://www.skinnytaste.com/avocado-toast-with-sunny-side-egg/

RECIPE OF THE WEEK: CORNED BEEF AND CABBAGE

Getting ready for St. Patrick’s day? This classic corned beef and cabbage recipe is a perfect recipe for you and your family to enjoy this holiday!

Prep Time: 1 Hr 30 Mins   Cook Time: 3 Hr 30 Mins  Total: 5 Hours  Servings: 6-8

 Calories: 576kcal    Carbohydrates: 29g    Protein: 38g    Fat: 34g    

Ingredients/ Equipment:

For the Corned Beef:

  • 3- to 4- pound Corned Beef Brisket homemade or storebought
  • 1 tablespoon pickling spice*
  • 2 bay leaves
  • 4 garlic cloves peeled

For the Cabbage & Vegetables:

  • 2 cups water
  • 4 medium carrots chopped on a bias into 2” pieces
  • 1 pound Gold Potatoes or Yukon Gold potatoes, quartered
  • 1 medium yellow or white onion peeled, halved, with halves cut into thirds
  • 1 medium head cabbage cored and cut into wedges
  • 1 ½ teaspoons Dijon mustard

Directions:

  • Rinse the brisket all over, then pat very dry. If applicable, trim off excess fat carefully with a paring knife, being careful not to cut away any of the meat itself.
  • Place the brined brisket into a large stockpot (6 quarts or larger) and cover with at least 1 inch of water above the brisket. Add garlic cloves, bay leaf, and 1 tablespoon pickling spice.
  • Bring liquid to a boil over high heat, then reduce the heat to maintain a low simmer. Cover and let simmer for about 3 hours or until the brisket registers 180 degrees F to 190 degrees F on a meat thermometer and is fork tender.
  • Once the meat is ready, turn off the heat and let cool 10 minutes. With kitchen tongs, carefully remove the corned beef from the cooking liquid and transfer it to a cutting board. Remove 2 cups of liquid from the pot, then strain it into a bowl to remove any pieces. Set aside. Discard the remaining liquid from the pot and lightly rinse the pot to use later.
  • Let the corned beef cool for 20 minutes at room temperature.
  • While the corned beef cools, place the 2 cups of the strained liquid and 2 cups of water into the now-empty pot.
  • Top with carrots, potatoes, onion, and cabbage. Bring liquid to a boil, then use a soup ladle to baste the vegetables at the top of the pot. Reduce heat to a low simmer, cover, and cook until vegetables have softened, about 25 to 30 minutes. Baste the vegetables with the hot liquid 2 more times as they cook.
  • While the vegetables cook, slice the corned beef against the grain into 1/4” inch strips.
  • When the vegetables are ready, use a slotted spoon to transfer them to a large serving platter that has a lip to prevent liquid overflow. Top the cooked vegetables with the sliced corned beef.
  • To the pot of leftover liquid from the vegetables, add the mustard and mix together until combined. Spoon the liquid over the platter. Enjoy!

Original recipe can be found at wellplated here!

RECIPE OF THE WEEK: GREEK BROCCOLI SALAD

This week enjoy broccoli salad. A great light nutritious dish packed with whole foods makes this side dish a must have!

Prep Time: 35 Mins      Total: 35 Mins       Servings: 4

Calories: 272kcal    Carbohydrates: 16.9g    Protein: 8g    Fat: 21.6g    

Ingredients/ Equipment:

  • 1 large bunch of broccoli (about 1 ¼ pounds), florets removed and sliced into small, bite-sized pieces
  • ? cup roughly chopped sun-dried tomatoes*
  • ¼ cup chopped shallot or red onion
  • ¼ cup crumbled feta cheese or thinly sliced kalamata olives
  • ¼ cup sliced almonds

Dressing

  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon honey or maple syrup or agave nectar
  • 1 clove garlic, pressed or minced
  • ½ teaspoon dried oregano
  • ½ teaspoon Dijon mustard
  • ¼ teaspoon salt, more to taste
  • Pinch red pepper flakes

Directions:

  1. In a medium-sized serving bowl, toss together the broccoli, sun-dried tomatoes, shallot or red onion, feta or olives and almonds.
  2. In a small bowl, whisk together all of the dressing ingredients until emulsified. Drizzle the dressing over the salad and toss well.
  3. For best flavor, let the salad rest for 30 minutes before serving so the broccoli has a chance to marinate in the bold, lemony dressing. (It’s great right away, too, though!)

Original recipe can be found at cookieandkate here!

RECIPE OF THE WEEK: MASHED CAULIFLOWER

Need an idea for a healthy side this Thanksgiving. A low-carb option that tastes great and is just as delicious as the classic mashed potato side!

Prep Time: 10 mins       Cook Time: 10 mins       Total Time: 20 mins     Servings: 4

 Calories: 70kcal    Carbohydrates: 8g    Protein: 59g    Fat: 3g

Ingredients/ Equipment:

  • 1 head of cauliflower
  • 1 tablespoon extra virgin olive oil
  • 2 garlic cloves, minced
  • 1 to 2 teaspoons finely chopped herbs (thyme, rosemary, sage, parsley, chives, etc)
  • kosher salt and freshly ground black pepper, to taste

Directions

  • Prep the cauliflower. Trim the leaves off the cauliflower and cut off the florets. Rinse the florets under water.
  • Steam the cauliflower. Heat 1 inch of water in a pot on medium heat and bring to a boil. Place a steamer insert in the pot and add the cauliflower florets. Steam for 6 to 8 minutes.
  • Cook the garlic. While the cauliflower is steaming, heat the olive oil in a small pan on medium heat. Add the minced garlic and cook for 30 seconds, then remove from the heat.
  • Add everything to the pot. Remove the steamed cauliflower from the pot, drain the water, and add the cauliflower back in. Then, add the olive oil, garlic, chopped herbs, and any optional ingredients.
  • Mash. Use a potato masher or stick blender to mash the cauliflower.
  • Serve. Season with salt and pepper, garnish with fresh herbs and serve immediately.

Original recipe can be found at downshiftology here!

RECIPE OF THE WEEK: BEST HEALTHY CHILI RECIPE

The week enjoy healthy chili. A great high protein dish to warm you up as the weather starts getting colder!

Prep Time: 10 mins    Cook Time: 45 mins  Total Time: 55 mins   Servings: 6

 Calories: 336kcal    Carbohydrates: 37g    Protein: 31g    Fat: 7g

Ingredients/ Equipment:

  •  – 2 tbsp extra virgin olive oil
  • 1 small yellow onion, chopped
  • 1 medium bell pepper, chopped (yellow, red or orange)
  • 1 medium zucchini, chopped into crescent moons
  • 1 medium yellow squash, chopped into crescent moons
  • 3 – 4 cloves garlic, minced
  • 1 lb ground turkey or ground chicken, 99% lean or 93%
  • 3 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tsp salt, plus more to taste
  • ½ tsp black pepper, plus more to taste
  • 1 – 2 tsp red chili flakes or 1 tsp cayenne pepper, optional for spice
  • 1 can (28-ounce) diced tomatoes or crushed tomatoes
  • 1 ½ cups chicken broth or bone broth
  • 1 can (15 oz) dark red kidney beans, rinsed and drained
  • 1 – 2 ears raw corn or 1 (15-ounce) can of sweet corn, rinsed and kernels cut off the cob
  • Garnish Options: shredded cheddar cheese, cubed avocado, greek yogurt, sour cream, sliced green onion, or jalapeño slices

Directions

  1. Heat olive oil over medium-high heat in a large pot or Dutch oven. Once heated, add in onion, bell pepper, zucchini, yellow squash, and minced garlic. Saute for 3 – 4 minutes, stirring frequently.
  2. Create room in the middle of the pot by pushing the onions, peppers, and squash to the side. Add in the ground turkey or ground chicken, and break up the meat with a wooden spoon. Cook for 3 – 4 minutes or until no longer pink.
  3. Add chili powder, cumin, oregano, salt, pepper, and optional red chili flakes. Stir to combine.
  4. Add crushed tomatoes, chicken broth, red kidney beans, and corn. Stir to combine, then bring to a rapid boil.
  5. Reduce heat and simmer for 35 – 50 minutes or until chili thickens. Taste and adjust seasonings and salt as necessary.
  6. Garnish with your favorite toppings, serve with cornbread, and enjoy!

Original recipe can be found at healthfullblondie here!