Peak Performance Fitness

Lynbrook | New Hyde Park | NY

Nutrition

Recipe of the Week: Instant Pot Rotini

Use your Instant Pot to put dinner on the table in just 35 minutes from start to finish!

Active time: 10 minutes
Total time: 35 minutes
Serves: 4

Ingredients:

  • 3 cups low-sodium chicken or vegetable broth
  • 2 tablespoons no-salt added tomato paste
  • 4 cups (12 ounces) dry whole-grain rotini pasta
  • 1/4 cup oil-packed sun-dried tomatoes, drained and chopped
  • 1 tablespoon olive oil
  • 1 1/2 teaspoons chopped fresh rosemary
  • Salt and black pepper, to taste
  • 1 small red bell pepper, thinly sliced
  • 3 small (6 ounce) boneless, skinless chicken breasts
  • 1 teaspoon salt-free garlic seasoning blend
  • 2 cups baby spinach
  • 1/4 cup Parmesan cheese, shredded (optional)

Directions:

  1. In the pot of an electric pressure cooker, whisk together the broth and tomato paste until the tomato paste is dissolved. Add the pasta, sun-dried tomatoes, olive oil, rosemary, 1/4 teaspoon salt and several grinds of pepper. Stir to combine. Place the bell peppers on top of the pasta. Season the chicken with the garlic seasoning and place on top of the pasta mixture, do not stir.
  2. Lock on the lid, select the Manual/Pressure Cook function. Adjust to high pressure and set timer for 4 minutes. Make sure the steam valve is in the “sealing” position.
  3. When the cooking time is up, carefully quick-release the pressure.
  4. Unlock the lid and transfer the chicken to a clean cutting board. Slice the meat into bite-size pieces and return them to the pot. Add the spinach and cheese and stir to wilt the spinach. Serve immediately.

Nutrition:

Serving Size: 1 1/2 cups pasta mixture
Calories: 407
Fat: 11.2g; Carbohydrate: 66.6g; Protein: 48.5g

 

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Spaghetti Squash Pad Thai

Serves: 4
Serving Size: 1 1/2 cups

Ingredients:

  • 4 cups baked spaghetti squash, patted dry
  • 2 teaspoons avocado oil
  • 1 pound chicken breast, chopped
  • 1 teaspoon crushed red pepper
  • 4 large egg whites
  • 1/2 cup green onion, chopped
  • 1 tablespoon tamari soy sauce
  • 1 tablespoon lime juice, freshly squeezed
  • 1 teaspoon lime zest
  • 1/4 cup cilantro leaves, whole
  • 1/4 cup unsalted cashews, chopped

Directions:

To bake the squash: Preheat the oven to 400ºF. Halve the squash lengthwise and scoop out the seeds, discard. Place the squash, cut-side down, on a parchment-lined baking sheet and roast for about 30 minutes. Bake the squash just until you can separate the strands with a paring knife; don’t overbake. Cool on a rack until you can handle the squash. Scoop out and separate the strands.

Coat a large sauté pan with avocado oil and place the pan over medium-high heat. Add the chicken breast and crushed red pepper and stir frequently until the chicken is cooked through, about 4 minutes. Add the egg whites and stir for a minute to cook, then add the green onions and spaghetti squash and stir.

Mix the tamari, lime juice and zest in a cup, then drizzle over the pan, stirring to combine. When the egg whites are set, sprinkle with cilantro and cashews and serve.

Nutrition:

Calories: 261 per serving
Fat: 8g; Carbohydrate: 15g; Protein: 33g

 

Original recipe from My Fitness Pal can be found here!

Recipe of the Week: Butternut Squash Shakshuka

Breakfast? Brunch? Breakfast for dinner?!

Try out this quick and easy vegetarian & gluten-free meal!

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

  • 1 teaspoon olive oil
  • 1/2 yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon cinnamon
  • 1/2 teaspoon each salt and pepper
  • 3 cups butternut squash, pureed (about 1 large butternut squash)
  • 6 eggs
  • 1/2 cup crumbled feta cheese
  • 1 tablespoon chopped parsley
  • 1 tablespoon chopped rosemary

INSTRUCTIONS:

  1. Preheat oven to 375°F.
  2. Heat oil in a large cast iron skillet over medium heat.
  3. Add onion, and cook until softened, about 3-5 minutes. Add garlic and cook for 30 seconds more.
  4. Stir in spices and squash puree. Remove from heat.
  5. Make 6 wells in squash mixture, and crack an egg into each. Top with crumbled feta.
  6. Move dish to the preheated oven, and bake until eggs are just set, about 7-10 minutes.
  7. Let cool 5 minutes, and top with fresh herbs.

NUTRITION

  • Serving Size: 1/4 recipe
  • Calories: 287
  • Fat: 12g
  • Carbohydrates: 24g
  • Protein: 19g

 

Original recipe from Sinful Nutrition can be found here!

Recipe of the Week: SWEET POTATO SHEPHERD’S PIE

PREP TIME: 25 MINS
COOK TIME: 20 MINS
TOTAL TIME: 45 MINS
YIELD: 4 SERVINGS

INGREDIENTS:

PIE FILLING:

  • 1 pound ground beef or lamb
  • 2 medium carrots, peeled and diced
  • 1 small green pepper, diced
  • 1 small yellow onion, diced
  • 1 cup mushrooms, cleaned and stemmed, diced
  • 4 cloves garlic, minced
  • 1 teaspoon chili powder
  • 1/2 teaspoon dried rosemary or dried herb of choice
  • 1/2 teaspoon fine salt or to taste
  • 1/4 teaspoon black pepper
  • 3 ounces tomato paste
  • 1/4 cup water

SWEET POTATO TOPPING:

  • 2 large sweet potatoes, peeled and cubed (~6 cups cubed)
  • 1 tablespoons butter (may substitute ghee or coconut oil for Whole30)
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon fine salt

INSTRUCTIONS

  1. Preheat oven to 375*
  2. In a medium skillet (we recommend using a 10-inch cast iron skillet so that you can cook everything in the skillet), over medium-high heat, add the ground beef, chopped carrots, onions, peppers, mushrooms and minced garlic.
  3. Cook on medium heat until carrots are soft, about 12-15 minutes. Begin making the topping while the meat filling cooks.
  4. Once the carrots are soft, stir in tomato paste, water, seasonings, salt and pepper.
  5. For the topping: Steam or bake (at 375*) the sweet potatoes until fork tender. Then add all of the topping ingredients to a food processor (or blender) and process until smooth. NOTE: If using white potatoes, we recommend mashing them by hand rather than blending to prevent them from getting pasty.
  6. Final step: Top the meat filling with the sweet potato mash. If you’re not using a oven-safe 10-inch cast iron skillet, transfer the meat filling to a casserole dish or 9×9 inch baking dish and top the meat filling with the sweet potato mash. Dash with sea salt and chili powder.
  7. Bake for 10 minutes. Remove from oven and serve.

 

 

SERVING SIZE: 1/4 OF RECIPE

CALORIES: 395

FAT: 16g, CARBOHYDRATES: 40g, FIBER: 8g, PROTEIN: 26g

 

 

Original recipe from The Real Food RDs can be found here!

Recipe of the Week: CHICKEN TORTILLA SOUP

Bursting with flavor and easy to make, this chicken soup recipe with sun-dried tomatoes is perfect for a healthy week night dinner. It takes only 5 minutes to throw into the slow cooker and you have an amazing soup ready for dinner!

YIELD: 4 servings
PREP TIME: 5 min
COOK TIME: 4 hours
INGREDIENTS:

  • 1 pound boneless, skinless chicken breast (or chicken thighs)
  • 1 sweet onion, diced
  • 2 cloves garlic, minced
  • 2 teaspoons cumin
  • Salt and fresh cracked pepper, to taste
  • 1 cup chopped sun-dried tomatoes
  • 3-4 cups low-sodium chicken stock
  • Juice of 1 lime
  • Fresh cilantro, chopped, plus more for serving
  • Optional: Tortilla strips, sliced avocado, and shredded cheddar for garnish

 

DIRECTIONS:

1. In the bottom your slow cooker, layer the onion and garlic. Add the chicken, cumin, salt, and pepper. Sprinkle chopped sun-dried tomatoes and 3 cups chicken stock.

2. Cover and cook on high for 4-5 hours or on low for 6-7 hours. Once cooked, shred the chicken using two forks. Stir in lime juice and adjust seasoning with salt and pepper if needed.

3. Ladle the soup into bowls and enjoy! Top with tortilla chips, avocado, cheese and cilantro.

 

Original recipe from Eating Well 101 can be found here!