Lynbrook | New Hyde Park | NY

Nutrition

Recipe of the Week: Spicy Chicken Sweet Potato Bowls

Breaking down some easy meal prep with healthy protein and vegetables to set you up for a successful week of meals. All you need are 3 big sheet pans + 45 minutes = healthy meals for a week!

Prep: 15 minutes
Cook: 45 minutes
Yields: 6-8 servings

INGREDIENTS:

  • 2 lbs. boneless skinless chicken breasts, cut into small pieces
  • 3 tablespoons spicy seasoning mix, such as chili lime
  • a few tablespoons of olive oil
  • 3 sweet potatoes, peeled and diced
  • 5-6 cups broccoli florets (or broccolini)
  • coarse sea salt and freshly cracked pepper
  • avocado / hummus / lemon juice / chives / olive oil for serving

INSTRUCTIONS:

  1. Preheat the oven to 425 degrees. Toss the chicken pieces with the spices and a quick stream of olive oil. Stir to combine; store in the fridge for about 30 minutes while you prep other ingredients.
  2. Arrange the vegetables on their own sheet pans (preferably ones with edges to catch drips, etc.). Drizzle with olive oil and sprinkle with salt. Arrange the chicken on a separate sheet pan.
  3. Bake all ingredients for 12-15 minutes. Remove the broccoli and chicken. Stir sweet potatoes and roast another 15 minutes or so.
  4. Done! Divide your servings out into containers and be happy you have meal starters ready for the week!

 

This recipe is from Pinch of Yum and can be found here!

Recipe of the Week: Curried Chicken & Rice Soup

Total: 1 hr 15 min
Prep: 20 min
Cook: 55 min
Yield: 4 servings

Ingredients:

  • 1 bone-in chicken breast (about 1 1/2 pounds), halved
  • 2 medium carrots, sliced diagonally into 2-inch pieces
  • 1 bay leaf
  • Kosher salt
  • 6 cups low-sodium chicken broth
  • 2 tablespoons unsalted butter
  • 1 large onion, very thinly sliced
  • 1 teaspoon sugar
  • 1 1/2 teaspoons Madras curry powder
  • 1/3 cup jasmine rice
  • 3 tablespoons finely chopped fresh mint
  • 3 tablespoons chopped fresh dill
  • 1 lemon, cut into wedges

Directions:

  1. Combine the chicken, carrots, bay leaf and a pinch of salt in a medium saucepan. Add 3 cups broth and bring to a boil; immediately reduce the heat to low, cover and cook until the chicken is just firm, about 20 minutes.
  2. Meanwhile, heat the butter in another saucepan over medium-low heat. Add the onion, sugar and 1 teaspoon salt; cook until the onion is soft, 5 minutes. Add the curry powder and cook for 1 minute. Add the rice and the remaining 3 cups broth. Increase the heat to medium, cover and simmer until the rice falls apart, 15 to 20 minutes.
  3. Remove the chicken from its broth; discard the skin and shred the meat into pieces. Return the shredded chicken to the same broth.
  4. Puree the rice mixture with an immersion blender until smooth (or use a regular blender, then return to the pan). Pour in the shredded chicken and broth, stirring gently to combine; bring to a simmer. Toss in the chopped herbs and serve the soup with lemon wedges

 

Original recipe from the Food Network can be found here!

Recipe of the Week: Zucchini Enchiladas

Total: 1 hr 5 min
Active: 35 min
Yield: 4 servings (3 enchiladas per serving)

Ingredients:

  • 2 tablespoons vegetable oil
  • 4 scallions, sliced (white and green parts separated)
  • 2 cloves garlic, thinly sliced
  • 1 tablespoon chili powder
  • 3 cups shredded rotisserie chicken (skin discarded)
  • 1 1/2 cups salsa (not chunky)
  • 1 cup shredded Mexican blend cheese
  • 3 to 4 medium zucchini
  • Several dashes chipotle hot sauce, plus more for serving, optional
  • 2 tablespoons sour cream

Directions:

  1. Preheat the oven to 375 degrees F.
  2. Heat the oil in a large skillet over medium heat. Add the scallion whites and garlic and cook, stirring frequently, until soft, about 5 minutes. Sprinkle in the chili powder and cook, stirring, until the scallions are coated and the oil is brick red, about 1 minute. Remove from the heat and stir in the chicken, 1/2 cup of the salsa and 1/2 cup of the cheese. Set aside.
  3. Halve the zucchini lengthwise and arrange cut-side down on a work surface. Use a Y-shaped vegetable peeler to shave off ribbons the entire length of each zucchini and as wide as possible (the first few may be too skinny). Make 36 zucchini ribbons total.
  4. Lay out 3 ribbons, slightly overlapping to make a rectangle (think of this as your “tortilla”). Pile about 1/4 cup of the chicken mixture down along one of the short ends of the zucchini tortilla and then roll up to enclose the filling. Put in a 2- to 3-quart baking dish. Roll up the remaining zucchini ribbons and filling and arrange in the dish. Top the rolls with the remaining 1 cup salsa. Add several dashes of the hot sauce and sprinkle with the remaining 1/2 cup cheese.
  5. Bake until the cheese is melted and the filling is hot, about 25 minutes. Let cool for a few minutes. Thin the sour cream out with a little water and drizzle over the enchiladas. Sprinkle with the reserved scallion greens and serve with more hot sauce (optional).

 

The original recipe from the Food Network can be found here!

 

Recipe of the Week: CHICKPEA SWEET POTATO STEW

TOTAL TIME: 4 hours 15 minutes
PREP TIME: 15 minutes
COOK TIME: 4 hours

INGREDIENTS:

  • 1 medium yellow onion, chopped
  • 2 15 oz cans garbanzo beans, drained
  • 1 pound sweet potatoes, peeled and chopped
  • 1 tablespoon garlic, minced
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon coarse ground black pepper
  • 1 teaspoon ground ginger
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon ground cinnamon
  • 4 cups vegetable broth, fat free
  • 4 cups fresh baby spinach

DIRECTIONS:

Slow Cooker:

  1. Place the onions in a microwave safe dish and microwave 2 to 3 minutes.
  2. Add all the ingredients to your slow cooker except the spinach.
  3. Cook on low for 6-7 hours or on high for 3-4 hours.
  4. Add in the spinach leaves and stir.
  5. Cook an additional 15 minutes on high.

Stove Directions:

  1. Add the ingredients together except the spinach and cook on medium-low heat for 35-40 minutes.
  2. Stir every 10 minutes or so, adding additional broth if you find the liquids reducing by too much.
  3. (You can also sweat the garlic and onions first, but if doing so add a teaspoon of olive oil.)
  4. Add the spinach the last 2 minutes, until wilted.

 

NUTRITION INFORMATION

Yield: 6 servings, Serving Size: 1 1/2 cups

Amount Per Serving:

Calories: 165 calories, Total Fat: 2.2g, Sodium: 751mg, Carbohydrates: 32.3g, Fiber: 6.2g, Sugar: 5.4g, Protein: 6.3g

 

Our favorite recipes come from Skinny Taste! Find the original recipe here!

Recipe of the Week: BLUEBERRY OAT MUFFINS

TOTAL TIME: 1 hour

INGREDIENTS:

  • 1 1/2 cups quick gluten free oats
  • 1 cup unsweetened almond milk
  • 1/2 cup brown sugar, packed
  • 2 tbsp honey
  • 1/2 cup unsweetened applesauce
  • 2 large egg whites
  • 1 tbsp coconut or canola oil
  • 1 tsp vanilla extract
  • 2/3 cup Bobs Red Mill Gluten Free All Purpose Flour
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 cup fresh blueberries
  • baking spray

DIRECTIONS:

  1. Preheat oven to 400°F. Line a muffin tin with liners and lightly spray with oil.
  2. Place oats in a food processor or chopper and pulse a few times. Soak oats in milk for about 30 minutes.
  3. In a medium bowl combine brown sugar, honey, apple sauce, vanilla, egg whites, oil and mix well.
  4. In a third bowl combine flour, salt, baking powder, baking soda and whisk to combine.
  5. Combine oats and milk with sugar, applesauce mixture and mix well.
  6. Slowly add in the dry ingredients and mix until just incorporated. Fold in blueberries.
  7. Spoon into the muffin tin and bake for 22-24 minutes. Enjoy!!

NUTRITION INFORMATION:

Makes: 12 servings, Serving Size: 1 muffin

Amount Per Serving:

Calories: 148 calories, Total Fat: 2.5g, Sodium: 168.5mg, Carbohydrates: 32.5g, Fiber: 2.5g, Sugar: 18g, Protein: 3g

 

Original recipe comes from Skinny Taste and can be found here! 

Member Spotlight: Susan

 We love to highlight the success of our members! Here is the story of one client who has been working extra hard since joining Peak Performance Fitness. Read all about her accomplishments and check out her measurement changes!

Since starting at Peak, Susan has been successful in working towards her health and fitness goals. The Weight Loss Program has helped her not only jump start her weight loss, but develop healthy eating habits. Throughout the 12 week Weight Loss Program, Susan lost an estimated 3-4% loss in body fat. Susan also averaged around 9 lbs lost per month. Through a combination of consistent exercise, weekly one-on-one training sessions, and nutritional guidance, Susan has been able continue her weight loss success.

  • -Starting Body Fat %=40%
  • -Current BF %=34%
  • -Starting Weight=215 lbs
  • -Current Weight=190.8 lbs
  • -Net Weight Loss=25 lbs

Recipe of the Week: LEMON SPINACH HUMMUS

Yields: 1-3/4 cup
Prep Time: 8 min
Total Time: 8 min

Ingredients:

  • 1/4 cup tahini
  • 3 tablespoons freshly squeezed lemon juice
  • 3 ounces baby spinach
  • 1 tablespoons chopped fresh parsley
  • 1 garlic clove, minced
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon salt
  • 1 (15 ounce) can chickpeas (garbanzo beans), rinsed and drained
  • olive oil and fresh parsley, for garnish

 Directions:

  1. In a food processor, whip together the tahini and lemon juice until smooth and creamy. Add the spinach, parsley, garlic, olive oil and salt. Process for one minute, scraping down the sides of the bowl as necessary. Add half of the chickpeas and process for one minute. Scrape down the sides of the bowl, add the remaining chickpeas and process until smooth, about one to two additional minutes.
  2. Transfer the hummus to a bowl for serving. Drizzle extra olive oil on top and sprinkle with freshly chopped parsley, as desired. Serve immediately or store in an airtight container in the refrigerator for up to one week.

 

Original recipe from Spoonful of Flavor can be found here!

 

Recipe of the Week: Spicy Vegetable Couscous

Time: 30 minutes

Serves: 4-8

INGREDIENTS 

  • 1/2 teaspoon vegetable oil
  • 2 green onions, chopped
  • 1 sweet red pepper
  • 1 garlic clove, minced
  • 2 tomatoes, chopped
  • 1 zucchini, diced
  • 1 cup chickpeas, cooked
  • 1 cup boiling water
  • 1 cup couscous
  • 1/4 teaspoon salt
  • 1/2 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 2 tablespoons fresh parsley
  • 1/8 teaspoon ground cinnamon
  • 1/2 teaspoon ginger
  • 1/4 teaspoon cayenne

DIRECTIONS

  1. In a medium-size skillet heat the oil.
  2. Add green onions, sweet pepper, garlic, tomatoes and zucchini; saute 5 min, stirring.
  3. Remove from heat and keep warm.
  4. In a medium-size saucepan, combine the remaining ingredients, mix, cover and let stand 5 minutes, until liquid is absorbed. Add the first mixture and fluff with a fork.

 

Original recipe from the Genius Kitchen can be found here!