Lynbrook | New Hyde Park | NY

healthy

RECIPE OF THE WEEK: Balsamic Chicken and Roasted Veggies

You can cook it on one pan in the oven in an hour or less!

 Prep Time: 15 minutes

 Cook Time: 1 hour

 Total Time: 1 hour 15 minutes

 Servings: 6

Ingredients

  • 6 chicken thighs skin on, bone in
  • 24 oz baby gold potatoes halved
  • 1 large red onion
  • 1 tbsp fresh rosemary chopped
  • 2 sprigs fresh thyme, remove the leaves
  • 1/2 tsp pepper
  • 1/2 tsp salt
  • 1.5 cup cherry tomatoes

Marinade

  • 3/4 cup balsamic vinegar
  • 2 tbsp olive oil
  • 1 clove garlic crushed
  • 2 tbsp dijon mustard

Instructions

  1. Turn on your oven to 400° F
    1. Mix the marinade together and add the chicken, toss it around to coat it and put it in the fridge.
    1. Get out a half sheet pan. You can line it with parchment for easy clean up.
    1. Toss the halved potatoes and onions in a small amount of olive oil, and then place the potatoes only on the sheet pan and bake for 15 minutes. Put the onions to one side.
    1. After 15 minutes, remove the sheet pan and add the red onion and the chicken along with the marinade, then sprinkle on the chopped rosemary and thyme and a little salt and pepper, and put it back in the oven.
    1. Cook for a further 25 minutes, then take out the pan again to add the cherry tomatoes, and cook for 20 minutes more.
    1. After 45 minutes the chicken thighs should be fully cooked to an internal temperature of 165°F
    1. Plate and enjoy!

Note: You can use skinless boneless thighs, or skin on boneless variety too. The skinless boneless thighs will not take as long to cook as the bone in versions so you will need to adjust the cook time to compensate for that.

Calories: 394 cal

Total Fat: 23g

Total Carbs: 22g

Sugars: 5g

Protein: 22g

You can read the original recipe from Skinny Taste here!

RECIPE OF THE WEEK: Buffalo Chicken Meatballs

Yields: 20-22 balls

Total time: 30 minutes

Ingredients: 

  • 1 pound ground chicken
  • 3 green onions, chopped
  • ¼ cup Frank’s Red Hot sauce
  • 1 egg
  • 2 tablespoons paleo mayonnaise
  • ½ teaspoon salt
  • ¼ cup + 2 tablespoons almond flour

Instructions:

  1. Preheat oven to 400 degrees
    1. Mix the ground chicken, green onions, hot sauce, egg, mayonnaise, salt, and almond flour into a large bowl
    1. Using a cookie scoop or small spoon, dish out the ground chicken mixture and mold into balls (this will be easiest with a cookie scoop)
    1. Place the meatballs on a parchment-lined baking sheet or cast iron skillet
    1. Bake for 20 minutes then drizzle with more hot sauce, and add additional green onions and blue cheese if desired

Find the original recipe from Physical Kitchness here!

RECIPE OF THE WEEK: Lemon Dijon Pork Sheet-Pan Supper

The bright colors in this dish ensure you’re getting a variety of nutrients. Sweet potatoes are an excellent source of vitamin A, and Brussels sprouts are loaded with vitamin K.

Prep: 20 min. Bake: 20 min.

Makes: 4 servings

Ingredients:

  • 4 teaspoons Dijon mustard
  • 2 teaspoons grated lemon zest
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil
  • 1-1/2 pounds sweet potatoes (about 3 medium), cut into 1/2-inch cubes
  • 1 pound fresh Brussels sprouts (about 4 cups), quartered
  • 4 boneless pork loin chops (6 ounces each)
  • Coarsely ground pepper, optional

Directions:

  1. Preheat oven to 425°. In a large bowl, mix first four ingredients; gradually whisk in oil. Remove 1 tablespoon mixture for brushing pork. Add vegetables to remaining mixture; toss to coat.
    1. Place pork chops and vegetables in a 15x10x1-in. pan coated with cooking spray. Brush chops with reserved mustard mixture. Roast 10 minutes.
    1. Turn chops and stir vegetables; roast until a thermometer inserted in pork reads 145° and vegetables are tender, 10-15 minutes. If desired, sprinkle with pepper. Let stand 5 minutes before serving.


Tips:

Cutting the Brussels sprouts and sweet potatoes fairly small means they’ll be perfectly tender by the time the pork is cooked. Switch to spicy brown mustard for a little more zing.

Nutrition:

1 pork chop with 1-1/4 cups vegetables: 516 calories 17g fat, 505mg sodium, 51g carbohydrate, 19g sugars, 39g protein

Find the original recipe from Taste of Home here!

RECIPE OF THE WEEK: Zucchini Tater Tots

Yield: 3 servings, Serving Size: 5 tots

INGREDIENTS:

  • cooking spray
  • 1 packed cup grated zucchini
  • 1 large egg
  • 1/4 medium onion, minced
  • 1/4 cup grated reduced fat sharp cheddar cheese
  • 1/3 cup seasoned breadcrumbs
  • 1/4 tsp kosher salt and black pepper to taste

DIRECTIONS:

  1. Preheat oven to 400°F.  Spray a baking sheet with cooking spray.
  2. Grate the zucchini into a clean dish towel until you have 1 packed cup.  Wring all of the excess water out of the zucchini, there will be a lot of water. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
  3. Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16 to 18 minutes, turning halfway though cooking until golden. Makes 16.

NUTRITION INFORMATION

Per Serving:

  • Calories: 108
  • Total Fat: 4.3g
  • Sodium: 262mg
  • Carbohydrates: 11.5g
  • Fiber: 2g
  • Sugar: 2g
  • Protein: 7g

The original recipe from Skinny Taste can be found here!

RECIPE OF THE WEEK: Healthy No-Bake Chocolate Peanut Butter Cookies

Ingredients  

Instructions 

  1. Line a cookie sheet with waxed paper, set aside.
  2. Combine peanut butter, honey salt and coconut oil in a saucepan and heat, stirring continuously, until melted and well-combined.
  3. Stir in vanilla and cocoa powder.
  4. Add quick-cooking oats and mix well.
  5. Add coconut and stir until completely combined.
  6. Drop 1 TBS portions of mixture onto your prepared baking sheet. Continue until you’ve used all your cookie mixture.
  7. Let cool in the refrigerator or freezer until hardened.
  8. Serve cold or frozen!
  9. Store in an airtight container in the refrigerator!

Nutrition

Serving: 1 cookie | Calories: 80 kcal | Carbohydrates: 9 g | Protein: 3 g | Fat: 4 g

Find the original recipe from Joy Food Sunshine here!

RECIPE OF THE WEEK: Grilled Chicken Avocado & Mango Salad

PREP TIME:15 mins

TOTAL TIME:15 mins

YIELD: 4 servings

Sweet champagne mango paired superbly with creamy haas avocados and California grilled chicken for a sweet-savory salad that won’t disappoint. This meal is ready in minutes, perfect for a hot summer day or night!

INGREDIENTS

  • 12 oz grilled chicken breast, sliced (from 1 lb raw)
  • 1 cup diced avocado
  • 1 cup diced mango, from 1 1/2 mangos
  • 2 tbsp diced red onion
  • 6 cups baby red butter lettuce

FOR THE VINAIGRETTE:

  • 2 tbsp olive oil
  • 2 tbsp white balsamic vinegar
  • salt and fresh cracked pepper to taste

INSTRUCTIONS

  1. Whisk vinaigrette ingredients and set aside.
  2. Toss avocado, mango, chicken and red onion together.
  3. Fill a large salad platter with baby greens or divide on 4 small dishes.
  4. Top with chicken/avocado mixture and drizzle half the dressing on top.
  5. Serve with remaining dressing if desired.

Serving: 1 salad, Calories: 258kcal

Carbohydrates: 12g, Protein: 21g, Fat: 14.5g, 

Sodium: 62mg, Fiber: 4g, Sugar: 6g

Find the original recipe from Skinny Taste here!

RECIPE OF THE WEEK: Veggie, Ham, Egg, and Cheese Bake

Servings: 12 • Size: 1 square


Ingredients:

  • olive oil spray
  • 2 cups shredded reduced fat sharp cheddar (for gf, check labels)
  • 1 tbsp olive oil
  • 1/3 cup sliced scallions
  • 5 oz sliced shiitake mushrooms
  • 1/2 cup chopped red bell pepper
  • 7 oz finely diced lean ham steak
  • 3/4 cup diced tomatoes, seeded
  • 1 cup finely chopped broccoli florets
  • 7 large whole eggs
  • 5 large egg whites
  • 1/4 cup fat free milk
  • 1/2 tsp kosher salt
  • 1/4 tsp ground black pepper


Directions:

  1. Preheat the oven to 375°F. Spray a 9 x 13 baking dish with oil.
  2. Place 1 cup of cheese into the baking dish.
  3. Heat the oil in a large nonstick skillet over medium heat; add scallions, mushrooms and red pepper and saute until vegetables are tender, about 5 to 6 minutes. Add the tomatoes and cook 2 – 3 minutes. Add the ham and broccoli and remove from heat. Spread evenly over the cheese mixture.
  4. In a large bowl combine the eggs, egg whites, milk, salt and pepper and whisk well. Slowly pour over the vegetables in the baking dish and top with remaining cheese.
  5. Bake until a knife inserted near the center comes out clean, 32 to 35 minutes. Let stand 8 to 10 minutes before cutting into 12 pieces.

Calories: 152 • Fat: 8 g • Carb: 5 g • Fiber:1 g • Protein: 14 g • Sugar: 1 g
Sodium:  385 mg • Cholesterol: 102 mg 

Find the original recipe from Skinny Taste here!

RECIPE OF THE WEEK: Fiesta Bean Salad

PREP TIME: 10 minutes      COOK TIME: 0 minutes      TOTAL TIME: 10 minutes     YIELD: 4 servings

Ingredients

  • 2 cloves garlic (minced)
  • 3 tbsp fresh lime juice
  • 1 tbsp extra virgin olive
  • 1 tsp cumin
  • pinch crushed red pepper flakes
  • 1/2 teaspoon salt
  • 15 oz can black beans (rinsed and drained)
  • 1 cup canned chickpeas (rinsed and drained)
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup minced red onion (finely diced)
  • 1/4 cup cilantro (chopped)
  • 1 medium avocado (diced)

Instructions

  1. In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt.
  2. Add the black beans, chickpeas, tomato, onion and cilantro; mix well.
  3. When ready to eat, gently mix in avocado and serve right away.

Nutrition

Serving: 1 generous cup as a side, Calories: 335 kcal, Carbohydrates: 47g, Protein: 14g, Fat: 11.5g

Find the original recipe from Skinnytaste here!