Lynbrook | New Hyde Park | NY

Nutrition

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: NO BAKE PEANUT BUTTER QUINOA ENERGY BALLS

This week have a no bake peanut butter quinoa energy balls. A quick healthy perfect snack that requires zero baking!

Prep Time: 10 Mins   Total: 10 Mins   Makes 12 Servings  1 Serving =1 Ball  

 Calories: 132kcal    Carbohydrates: 16.3g    Protein: 4.2g    Fat: 6.2g    

Ingredients/ Equipment:

  • 1 cup cooked quinoa1 cup rolled oats
  • 3 Tbsp shredded coconut
  • 1/3 cup raisins or dried cranberries
  • 1/4 cup sunflower seeds
  • 1/3 cup peanut butter, or nut butter of choice
  • 1/4 cup maple syrup
  • 1 tsp vanilla
  • 1/2 tsp cinnamon
  • Pinch of sea salt

Directions:

  • Mix all ingredients together in a large bowl or process in a blender until well combined.
  • Form dough into balls using your hands (about the size of a golf ball) and place on a cookie sheet or small pan (something that will fit in your freezer). Chill for about 2 hours until firm. Enjoy!

Original recipe can be found at eatyourselfskinny here!

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: 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: ITALIAN CHICKEN,FARRO, AND VEGETABLE SKILLET

This week enjoy an Italian chicken, farro, and vegetable skillet. A great high-fiber, high-protein that is packed with nutrients and easy to prepare!

Time: 5 Mins      Cook Time: 35 Mins    Total: 40 Mins       Servings: 4

 Calories: 393kcal    Carbohydrates: 47g    Protein: 39g    Fat: 6g    

Ingredients/ Equipment:

  • 2 cups zucchini, chopped, about 2 small zucchini or 1 large
  • 1.5 cups red bell pepper, chopped, about 1 pepper
  • 1.5 cups shallots, sliced, about 3 large shallots
  • olive oil spray
  • 1 lb fat free ground chicken breast
  • 1 cup farro, dry, uncooked
  • 2 cups chicken broth
  • 14.5 oz diced tomatoes, canned
  • 1/4 cup basil, fresh
  • 1/4 cup parsley, fresh
  • 3 oz light mozzarella

Spice Mix

  • 1 tsp kosher salt
  • 1 tsp Italian seasoning
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp onion powder
  • 1/2 tsp oregano

Directions:

  1. Combine all of the spices.
  2. Rinse the farro in a colander or strainer. Add the farro to a small saucepan with the chicken broth.
  3. Bring this mixture to a boil, and then reduce to simmer. Simmer for 25 minutes or until the farro is tender and the liquid is absorbed.
  4. While the farro cooks, chop the zucchini and the pepper, and slice the shallots.
  5. Preheat a large skillet over medium high heat.
  6. Spray olive oil spray, and then add the zucchini, pepper, and onion.
  7. Season with 2 teaspoons of the spice blend.
  8. Cook the vegetables over medium high heat for 10 minutes, tossing frequently.
  9. Remove the vegetables from the pan and place them in a bowl to the side.
  10. In the same skillet, add more olive oil spray and the ground chicken.
  11. Add 3 teaspoons of the spice mixture to the chicken meat, and break the meat apart with a wooden spoon.
  12. Cook the chicken until it is no longer pink, then add the diced tomatoes with their juices.
  13. Simmer this mixture for about 5 minutes.
  14. Add the cooked farro and cooked reserved vegetables to the pot and stir to combine.
  15. Stir in the chopped herbs.
  16. Taste for seasoning, add the remaining seasoning mix if desired. Otherwise, save the reserved seasoning mix for another recipe.
  17. Top with the mozzarella, and cover with a lid to melt the cheese.

Original recipe can be found at sweetsavoryandsteph here!

RECIPE OF THE WEEK: PRESIDENTIAL CHICKEN

Enjoy presidential chicken this presidents week. A healthier take on the classic Nixon chicken recipe, a famous recipe credited to the Nixon family!

Prep Time: 15 Mins      Cook Time: 50 Mins    Servings: 4

 Calories: 296kcal    Carbohydrates: 10.4g    Protein: 33.9g    Fat: 13.3g    

Ingredients/ Equipment:

  • 1 (12 oz) package frozen broccoli
  • 2 1/2 cups cooked, chopped chicken
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp pepper
  • 3/4 tsp kosher salt
  • 1/2 tsp poultry seasoning
  • 1/8 tsp smoked paprika
  • 1/2 cup cottage cheese
  • 1/2 cup plain greek yogurt
  • 1/2 cup shredded sharp cheddar cheese

Directions:

  1. Heat oven to 350 degrees.
  2. In a large bowl stir together broccoli, chicken, onion powder, garlic powder, pepper, salt, poultry seasoning, smoked paprika, cottage cheese and yogurt. Spread the mixture in a 9×9 inch baking dish.
  3. Bake for 45 minutes. Sprinkle with cheese and bake for 5 more minutes. 
  4. Fill charred corn tortillas with the fish and top with the salsa.

Original recipe can be found at 365daysofcrockpot here!

RECIPE OF THE WEEK: SHEET-PAN MISO CHICKEN & SWEET POTATOES

This week enjoy sheet-pan miso chicken & potatoes. This bold flavorful dish is a great healthy dish that really packs a punch! 

Prep Time: 10 Mins      Total Time: 50 Mins    Servings: 4

 Calories: 578kcal    Carbohydrates: 38g    Protein: 30g    Fat: 32g    

Ingredients/ Equipment:

1 (1″) piece ginger, peeled, grated or finely chopped

3 cloves garlic, grated or finely chopped

2 Tbsp. chili crisp, plus more for serving

2 Tbsp. honey

2 Tbsp. white miso paste

1 Tbsp. rice wine vinegar

1 Tbsp. plus 1 tsp. neutral oil, divided

1 lb. sweet potatoes, peeled, cut into 3/4″ pieces

2 small shallots, quartered 

4 bone-in, skin-on chicken thighs (about 2 lb.)

Kosher salt

Freshly ground black pepper

Chopped fresh cilantro, for serving

Directions

  1. Arrange a rack in center of oven; preheat to 425°. Place a baking sheet on rack to preheat.
  2. In a small bowl, combine ginger, garlic, chili crisp, honey, miso, vinegar, and 1 Tbsp. oil. In a large bowl, combine potatoes and shallots. Add half of miso mixture; season with salt. Toss until coated.
  3. Carefully remove baking sheet from oven. Drizzle with remaining 1 tsp. oil. Arrange vegetables in an even layer on sheet.
  4. Pat chicken dry; generously season both sides with salt and pepper. Transfer to a large bowl and add remaining miso mixture. Toss until coated. Arrange on sheet skin side up with potatoes in a single layer.
  5. Bake, rotating sheet halfway through, until an instant-read thermometer inserted into thickest part of chicken registers 165° and potatoes are cooked through and starting to caramelize, 30 to 35 minutes.
  6. Turn on broiler. Broiler, watching closely, until chicken skin is starting to brown, 2 to 3 minutes. Top with cilantro and chili crisp.

Original recipe can be found at delish here!

RECIPE OF THE WEEK: HEALTHY TURKEY MEATBALLS

This week try some healthy turkey meatballs. A great way to increase your protein and is leaner than beef!

Prep Time: 10 Mins  Cook Time: 20 Mins  Total Time: 30 Mins  Servings: 7 (6-7 meatballs each)

 Calories: 306kcal    Carbohydrates: 14g    Protein: 35g    Fat: 2g    

Ingredients/ Equipment:

  • 2 pounds ground turkey 93% lean
  • 1 cup bread crumbs or panko or rolled oats
  • 2/3 cup onion minced
  • 1/2 cup fresh parsley minced
  • 2 large eggs
  • 3 cloves garlic minced
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • Salt and freshly ground black pepper
  • 1/4 cup olive oil (for frying)

Directions

  1. In a large bowl, combine ground turkey, bread crumbs, onion, parsley, eggs, garlic, Worcestershire sauce, basil, oregano, 1 teaspoon salt, and ½ teaspoon pepper. 
  2. Using a strong spatula or your hands (I like to wear latex gloves), mix well. Shape the mixture into 1-inch balls (you should have around 48 total).
  3. Preheat oven to 400 degrees. Line a rimmed baking sheet with foil for easy cleanup. Coat a wire rack with nonstick spray and set on prepared baking sheet.
  4. Arrange meatballs on rack, brush with oil, and bake until browned with crispy edges, about 15 to 20 minutes (an internal thermometer should read 165 degrees for 15 seconds).
  5. Heat oil in a large skillet over medium-high heat. Fry the meatballs in batches until browned on all sides and the meatballs are cooked, about 5 to 7 minutes per batch (an internal thermometer should read 165 degrees for 15 seconds). Add more oil between batches if the skillet looks dry.

Original recipe can be found at culinary hill here!