Peak Performance Fitness

Lynbrook | New Hyde Park | NY

physiologists

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: 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: Chickpea Curry Sweet Potatoes

Prep: 15 mins
Cook: 45 mins
Serves: 4

When eating a plant-based diet, it’s important to make sure you get enough protein. Try this tasty chickpea curry jacket – it’s an easy meal to make for dinner or prep ahead for a filling, flavorful lunch!

Ingredients:

  • 4 sweet potatoes
  • 1 tbsp coconut oil
  • 1 ½ tsp cumin seeds
  • 1 large onion, diced
  • 2 garlic cloves, crushed
  • thumb-sized piece ginger, finely grated
  • 1 green chili, finely chopped
  • 1 tsp garam masala
  • 1 tsp ground coriander
  • ½ tsp turmeric
  • 2 tbsp tikka masala paste
  • 2 x 400g can chopped tomatoes
  • 2 x 400g can chickpeas, drained
  • lemon wedges and coriander leaves, to serve

Directions:

  1. Heat oven to 400 *F. Prick the sweet potatoes all over with a fork, then put on a baking tray and roast in the oven for 45 mins or until tender when pierced with a knife.
  2. Meanwhile, melt the coconut oil in a large saucepan over medium heat. Add the cumin seeds and fry for 1 min until fragrant, then add the onion and fry for 7-10 mins until softened.
  3. Put the garlic, ginger and green chili into the pan, and cook for 2-3 mins. Add the spices and tikka masala paste and cook for a further 2 mins until fragrant, then tip in the tomatoes. Bring to a simmer, then tip in the chickpeas and cook for a further 20 mins until thickened. Season.
  4. Put the roasted sweet potatoes on four plates and cut open lengthways. Spoon over the chickpea curry and squeeze over the lemon wedges. Season, then scatter with coriander before serving.

 

Nutrition:
Calories: 276
Fat: 9g, Carbs: 32g, Protein: 12g

Original recipe comes from BBC Goof Food & can be found here!

Recipe of the Week: Greek Yogurt Chicken Salad

A healthy twist on a classic lunch recipe- serve it on toast, over a salad, in a wrap or in a lettuce wrap!
Prep: 20 minutes
Cook: 2 hours
Total: 2 hours 20 minutes

INGREDIENTS

  • 1 lb. cooked, shredded chicken breast
  • 1 large green apple, finely chopped
  • 1/4 cup red onion, finely diced
  • 2 large celery stalks, finely diced
  • 1/3 cup dried cranberries
  • 1/2 cup nonfat Greek yogurt
  • 1 tablespoon lemon juice
  • 1 tablespoon honey
  • 1/2 teaspoon garlic powder
  • 1/8 teaspoon salt
  • pepper, to taste

INSTRUCTIONS

  1. Place shredded chicken, green apple, red onion, celery, and dried cranberries into a large bowl. Mix and set aside.
  2. Create the sauce by mixing together Greek yogurt, lemon juice, honey, garlic powder, salt, and pepper.
  3. Add sauce to the shredded chicken mixture and mix until combined.

Nutrition:

Serves: 4

Calories per Serving: 194

Fat: 2g Carbs: 16g Protein: 28g

Original recipe from Fit Foodie Finds can be found here!