Peak Performance Fitness

Lynbrook | New Hyde Park | NY

Nutrition

Recipe of the Week: Spinach Pasta with Roasted Veggies

This healthy vegetarian pasta features loads of spinach and roasted vegetables. Using late summer vegetables is great to eat with the season or you change them up depending on when you serve this recipe. With some simple swaps, you can make this recipe vegan or gluten free! Serve with a green side salad for a complete meal. Recipe yields 4 large or 6 more modest portions.

Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 minutes
Yield: 6

INGREDIENTS:

Roasted vegetables

  • 1 large bunch of broccoli (about 1 1/2 pounds), cut into bite-sized pieces
  • 1 red bell pepper, sliced into 1-inch squares
  • 1 tablespoon olive oil
  • Salt

Spinach pasta

  • 8 ounces Whole Wheat Linguine or spaghetti
  • 2 tablespoons olive oil
  • 1 shallot bulb, sliced very thin (about 1/2 cup, sliced)
  • 1/4 teaspoon salt
  • 1/4 teaspoon red pepper flakes
  • 2 cloves garlic, pressed or minced
  • 12 ounces baby spinach
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon lemon juice
  • 1 tablespoon butter or olive oil
  • Parmesan cheese, for garnishing
  • Freshly ground black pepper, to taste

INSTRUCTIONS:

  1. Prepare the roasted vegetables: Preheat oven to 400 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper. Transfer the sliced broccoli florets and bell pepper to the prepared baking sheet, drizzle with 1 tablespoon olive oil and toss until the vegetables are lightly coated in oil. Sprinkle with salt, arrange the vegetables in an even layer and bake until the broccoli is tender and caramelized on the edges, tossing halfway, about 25 minutes.
  2. Next, bring a large pot of salted water to boil. Cook the pasta just until al dente. Before draining, carefully reserve about 1 cup of the pasta water. Drain and return the pasta to the pot.
  3. To prepare the balsamic spinach, in a large Dutch oven or large sauté pan over medium heat, warm 2 tablespoons olive oil until shimmering. Add the sliced shallot, 1/4 teaspoon salt and 1/4 teaspoon red pepper flakes. Cook, stirring frequently, until the shallot is translucent, about 3 to 5 minutes. Add the garlic and cook, stirring constantly, until fragrant, about 20 seconds. While stirring constantly, add several big handfuls of spinach at a time until they have wilted, then repeat until all of the spinach is in the pot. Once the spinach has reduced a bit but is still bright green in parts (this happens quickly!), pour in the balsamic vinegar and remove the pot from heat.
  4. In your Dutch oven or in a large serving bowl, combine the roasted vegetables and cooked pasta with the spinach mixture. Add 1 tablespoon lemon juice, 1 tablespoon butter or olive oil and optional Parmesan. Drizzle in about 1/3 cup reserved pasta cooking water and gently toss to coat. Season to taste with additional salt (mine needed about 1/2 teaspoon more) and freshly ground black pepper. Divide into bowls and serve immediately.

Nutrition Information:

Serves: 6
Calories per serving: 384
Fat: 13.1g
Carbs: 59.1g
Protein: 14.7g

Original recipe from Cookie & Kate can be found here!

Recipe of the Week: Italian Chickpea Salad

SERVES 6-8 (AS A SMALL SIDE)

Ingredients:

  • 15oz can chickpeas, drained and rinsed
  • 3 Roma tomatoes, seeded and chopped
  • 1 green pepper, seeded and chopped
  • 1/2 small red onion, chopped
  • 1/4 cup lightly packed fresh basil, chopped
  • 2 Tablespoons drained capers
  • 1/3 – 1/2 cup Italian dressing (see below)
  • salt
  • big pinch dried oregano

Directions:

  1. Combine all ingredients for the Italian Vinaigrette in a jar with a tight fitting lid or a bowl then shake or whisk to combine. Can be made up to 2 weeks ahead of time.
  2. Add chickpeas through Italian dressing to a large bowl then season to taste with salt and dried oregano. Toss to combine then refrigerate until ready to serve.
  3. To make ahead: combine all ingredients except tomatoes and basil in a large bowl and refrigerate. Add tomatoes and basil before serving.

Original recipe from Iowa Girl Eats can be found here!

Recipe of the Week: Tomatillo Shakshuka

PREP TIME: 20 minutes
COOK TIME: 40 minutes
SERVES: 4

INGREDIENTS:

  • 1 to 2 poblano peppers, depending on your heat tolerance
  • 1 to 2 serrano chiles, depending on your heat tolerance
  • 1 tablespoon extra-virgin olive oil
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon sea or kosher salt, plus more for the eggs
  • 2 pounds tomatillos, halved, or 2 (11-ounce) cans of tomatillos, drained
  • 1 cup water
  • 4 large eggs
  • 1/2 cup crumbled feta cheese
  • 1/2 cup finely chopped fresh cilantro

DIRECTIONS:

  1. Heat the broiler to high. Line a baking sheet with aluminum foil, then place the poblanos and serranos on it. Broil until blackened on all sides, checking every 2 minutes and flipping them as needed. Transfer to a paper bag, seal, and let the chiles steam 10 minutes. (Alternatively, transfer them to a heatproof bowl and cover tightly with plastic wrap.) Peel off the blackened skins from the chiles (run under cold water as needed). Remove the core and seeds. Pat the chiles dry and coarsely chop.
  2. Heat the oil in a 10-inch, deep-sided skillet over medium heat until shimmering. Add the onions and cook, stirring frequently, until translucent and soft, 5 to 7 minutes. Stir in the chiles, garlic, cumin, coriander, and salt, and cook for 2 minutes more.
  3. Increase the heat to medium high. Add the tomatillos and water and cook, stirring frequently, until the tomatillos are completely broken down, 10 to 12 minutes, reducing the heat to medium as the tomatillos reduce and start to sputter.

  4. Working with 1 egg at a time, crack it into a small bowl, then tip it into the sauce. Sprinkle the eggs with salt. Cook over medium heat just until egg whites are set, 10 to 12 minutes. Garnish with the feta and cilantro. Serve immediately.

     

Original recipe from The Kitchn can be found here!

Recipe of the Week: Broccoli Salad

This low-fat broccoli salad is a healthy alternative to the traditional recipe. It’s great for an every-day meal or can easily be doubled for a crowd. Serve it up for the family at your Labor Day BBQ!
Serves: 4-6
Prep Time: 20 minutes
Ingredients:
  • 1 head broccoli bottom trimmed to about 3?, cut into bite sized pieces
  • 1/2 cup raisins or dates chopped
  • 1/3 cup chopped red onion
  • 1/4 cup sunflower seeds
  • 1/4 cup raw walnuts chopped
Dressing:
  • 1/4 cup homemade mayonnaise (or store-bought vegan)
  • 2-3 Tbsp apple cider vinegar
  • 2 tsp date syrup (or pure maple syrup)
Directions:
  1. Put all the ingredients except the dressing into a large bowl.
  2. Mix the dressing ingredients in a separate bowl, tasting for you’re preferences (less sugar or more depending).
  3. Pour over broccoli mixture and stir to coat.

Nutrition Facts*:

Calories 206 
Total Fat 10.8g
Total Carbohydrates 25g
Dietary Fiber 4.2g
Sugars 14.5g
Protein 5.2g
*using a homemade tofu mayonnaise
Original recipe from Plant Based Cooking can be found here!

Recipe of the Week: Pork Chops with Nectarine Sauce

Prep/Total Time: 30 min

4 servings

Ingredients:

  • 4 boneless pork loin chops (6 ounces each)
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon pepper
  • 3 tablespoons all-purpose flour
  • 1 tablespoon canola oil
  • 1 small onion, finely chopped
  • 1 garlic clove, minced
  • 3 medium nectarines or peeled peaches, cut into 1/2-inch slices
  • 1/2 cup reduced-sodium chicken broth
  • 1 tablespoon honey, optional

 

Directions:

  1. Sprinkle pork chops with seasonings. Dredge lightly with flour. In a large skillet, heat oil over medium heat; cook chops until a thermometer reads 145°, 4-5 minutes per side. Remove from pan; keep warm.
  2. Add onion to same pan; cook and stir over medium heat 2 minutes. Add garlic; cook and stir 1 minute. Add nectarines; cook until lightly browned on both sides. Stir in broth and, if desired, honey; bring to a boil.
  3. Reduce heat; simmer, uncovered, until nectarines are softened and sauce is slightly thickened, about 5 minutes. Serve with chops.

Nutrition:

1 pork chop with 1/2 cup sauce: 330 calories

14g fat, 414mg sodium, 16g carbohydrate (9g sugars, 2g fiber), 35g protein.

 

Original recipe from Taste of Home can be found here!