Lynbrook | New Hyde Park | NY

physiologists

Recipe of the Week: Tuscan White Bean Skillet

PREP TIME: 5 minutes
COOK TIME: 25 minutes
TOTAL TIME: 30 minutes

Ingredients:

  • 2 tablespoons extra virgin olive oil, divided
  • 8 ounces brown mushrooms, sliced
  • 1 1/2 cups diced yellow onion (about 1 large onion)
  • 3 cloves garlic, minced
  • 2/3 cup drained and chopped oil-packed sun dried tomatoes
  • 2 14.5 ounce cans fire-roasted diced tomatoes
  • 2 14.5 ounce cans drained and rinsed Cannelini beans
  • 14.5-ounce can quartered artichoke hearts, rinsed
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1 teaspoon sugar
  • Parsley for garnish

Instructions:

  1. Heat one tablespoon of the oil in a 10-inch cast iron skillet set over medium-high heat until shimmering. Working in batches, add the mushrooms to the pan in a single layer. Brown for 1 to 2 minutes per side; transfer to a bowl and repeat with remaining mushrooms.
  2. Add the remaining tablespoon of oil to the pan; add the onions and saute until lightly browned, about 3 minutes. Add the garlic and sun-dried tomatoes and cook until fragrant and softened, another 2 minutes.
  3. Add the diced tomatoes to the pan, along with the beans, artichoke hearts, salt, pepper, oregano, thyme, and sugar. Cover the pan and turn the heat down to medium. Let cook for about 10 minutes, until hot. Return the mushrooms to the pan and cook for another minute or two to warm them up.
  4. Garnish with chopped parsley and serve with plenty of crusty bread.

 

Nutrition Information:

Serves: 4

Calories per Serving: 264

Carbs: 38g, Fats: 12g, Protein: 9g

Original recipe from The Wanderlust Kitchen can be found here!

Recipe of the Week: Chicken Pot Pie Soup

Nothing says fall quite like cozy, chicken pot pie soup. This soup is loaded with veggies like carrots, cauliflower & peas, or add whatever you like! It’s dairy and gluten free, plus paleo and Whole 30 approved.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4 servings
Calories: 369 kcal

Ingredients

  • 1 tablespoon olive oil
  • 1 1/2 pounds uncooked boneless skinless chicken breast, diced
  • Freshly ground salt and pepper
  • 1/2 tablespoon olive oil
  • 1 white onion, chopped
  • 2 large carrots, sliced
  • 3 cups diced yukon gold potatoes
  • 3 cups finely chopped cauliflower florets
  • 1 teaspoon dried thyme
  • 2 cups of unsweetened almond milk, cashew milk, skim milk, or 2%
  • 3 cups low sodium chicken broth
  • 1/2 teaspoon salt, plus more to taste
  • Freshly ground black pepper
  • 1 cup frozen peas

Instructions

  1. Place a large Dutch oven or pot over medium high heat. Add in olive oil. Once oil is hot, add in diced chicken breast and generously season with salt and pepper. Cook chicken for 4-6 minutes or until thoroughly cooked and no longer pink. Remove chicken from pot and transfer to a large bowl; set aside for later.

  2. In the same pot, add in 1/2 tablespoon olive oil, chopped onion, sliced carrots, diced gold potatoes, diced cauliflower and thyme. Saute for a few minutes until onion begins to soften, then add in milk, chicken broth and salt and pepper. Allow mixture to simmer uncovered for 10 minutes or until potatoes are fork tender.

  3. Next remove 3 cups of the mixture from the pot and add to a blender. Blend until completely smooth, then transfer puree back to the pot. Stir in cooked chicken and frozen peas. Allow mixture to simmer for 5-10 more minutes to thicken up a bit. Add salt and pepper, to taste.

     

Original recipe from Ambitious Kitchen 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: 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!

Recipe of the Week: Buffalo Chicken Sliders w/ Sweet Potato Buns

INGREDIENTS

  • 1 lb. ground chicken
  • 1 clove garlic, minced
  • 2 green onions, white and green parts, thinly sliced
  • 2–3 Tbsp. buffalo sauce
  • 2 Tbsp. almond flour
  • ¼ tsp. black pepper
  • 1 large sweet potato, sliced into ¼-inch rounds (with skin intact)
  • 1 Tbsp. olive oil
  • Optional: ¼ cup blue cheese or ranch dressing
  • Optional toppings: Sliced tomatoes, leaf lettuce, sliced red onion, avocado slices, etc.

INSTRUCTIONS

  1. Preheat oven to 375*F. Line a large baking sheet with parchment paper.
  2. Arrange sweet potato slices in a single layer on baking sheet. Brush lightly with olive oil, salt & pepper, to taste. Bake 15-20 minutes or until lightly browned and tender, flipping them over halfway through baking time.
  3. In medium bowl, combine chicken, garlic, green onions, buffalo sauce, almond flour and black pepper. Mix well.
  4. Preheat grill to medium-high heat; about 400* F
  5. Divide chicken mixture into 8 portions. Flatten them into patties. When grill is hot, place patties over direct heat. Grill 5 minutes on each side or until cooked through but not overcooked.

 

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

Recipe of the Week: Broccoli Pasta Salad

Prep time: 30 mins
Cook time: 10 mins
Total time: 40 mins

Serves: 4 to 6

Ingredients:
  • 3 cups small broccoli florets
  • 1 cup cut green beans
  • 2 cups uncooked fusilli pasta (try whole wheat or gluten free!)
  • 1 small zucchini, thinly sliced and cut into half moons (or spiralized)
  • 1 cup sliced cherry tomatoes
  • 4 oil-packed sun-dried tomatoes, chopped
  • 8 fresh basil leaves, thinly sliced
  • ¼ cup pine nuts
  • sea salt and freshly ground black pepper
Lemon Tahini dressing: (can be made ahead)
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons tahini
  • 3 tablespoons fresh lemon juice, more for squeezing at the end
  • 2 tablespoon white wine vinegar
  • 1 garlic clove, minced
  • ½ teaspoon Dijon mustard
  • ½ teaspoon maple syrup
  • ½ teaspoon sea salt
  • 3 tablespoons water

 

Instructions:
  1. In a small bowl, whisk together the olive oil, tahini, lemon juice, vinegar, garlic, mustard, maple syrup, salt and water. Set aside.
  2. Prepare a large pot of salted boiling water and a large bowl of ice water. Drop the broccoli and green beans into the boiling water and blanch for 1-2 minutes, until tender but still bright green. Remove and immediately immerse in the ice water to stop the cooking processing. Keep in the ice water long enough to cool completely, about 15 seconds. Then, drain and and place on a kitchen towel to dry.
  3. In a large pot of salted boiling water, prepare the pasta according to the instructions on the package, cooking until al dente. Drain and rinse with cold water.
  4. In a large bowl, combine the broccoli, green beans, zucchini, tomatoes, basil and the pasta. Drizzle with the dressing and toss. Season to taste with salt, pepper, and squeezes of lemon, if desired. Sprinkle with the pine nuts and chill for 15 minutes. Can be stored in the refrigerator for up to 2 days.

 

Original recipe from Love & Lemons can be found here!

Recipe of the Week: Firecracker Vegan Lettuce Wraps

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 6 lettuce wraps

INGREDIENTS:

For the Firecracker Sauce:

  • 1/2 cup peanut butter
  • 1/3 cup low sodium soy sauce
  • 1/3 cup sesame oil
  • 1/4 cup rice vinegar
  • 2 tablespoons chili paste (like sambal oelek)
  • 2 tablespoons sugar
  • a small knob of fresh ginger, peeled
  • a clove of fresh garlic, peeled

For the Lettuce Wraps:

  • 1 container extra firm tofu
  • 4 ounces brown rice noodles
  • lettuce leaves, for wrapping
  • peanuts, cilantro, lime for serving

INSTRUCTIONS:

  1. Noodle Prep: Soak your noodles in a bowl of lukewarm water for at least 30 minutes while prepping the rest of the recipe. You want the noodles to be soft and flexible.
  2. Sauce: Blend all the sauce ingredients together in a small blender or food processor until smooth and creamy.
  3. Tofu: Press the tofu with a few paper towels to get some of the moisture out. Cut the tofu into small pieces. Heat a little oil in a nonstick skillet. Add your tofu. Stir-fry until golden brown, usually let it sauté for at least 15 minutes. Add about half of the sauce to the pan. Stir-fry for another 3-5 minutes. As the sauce browns, it will form small crispy pieces around the tofu. Transfer tofu to a bowl.
  4. Noodles: Drain and rinse your noodles. Add another swish of oil to the pan and plop the noodles in. Add about half of the remaining sauce. Stir fry for just a minute or two until coated. Add a splash of water if it’s too sticky. Remove from heat immediately and toss with the tofu.
  5. Lettuce Wrap It Up: Fill your butter lettuce leaves with the noodle/tofu mixture . Top with peanuts, cashews, cilantro, scallions, lime, and/or Sriracha if you want.

Protein Options: It’s super easy to swap out your protein here. You can try ground chicken or turkey.

Soaking the Noodles: If you don’t soak the noodles long enough they will require more liquid in the pan to cook, which makes them boil into a big glob. Be sure to soak them until they are very soft.

NUTRITION:

Serves: 6
Calories Per Serving: 397
Fat 27g, Carbohydrate 27.4g, Protein 13.1g, Sugars 8.3g

 

Original recipe from Pinch of Yum can be found here!

Recipe of the Week: Apple Cinnamon Baked Oatmeal

Looking for a wholesome breakfast that will fill you up? Try these baked oats! Perfect to feed a crowd or make breakfast ahead of time.

Serves: 6
Serving Size: 1 oatmeal piece and 2/3 cup berries

Ingredients

  • 2 1/2 cups old-fashioned oats
  • 2 teaspoons ground cinnamon
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 1/4 cups unsweetened almond milk
  • 2 cups sweet apple, grated and unpeeled (such as Honeycrisp)
  • 2 tablespoons maple syrup
  • 1 1/2 teaspoons vanilla extract
  • 1/2 cup walnuts, chopped
  • 2 cups strawberries, sliced
  • 1 cup raspberries
  • 1 cup blackberries

Directions

  1. Preheat the oven to 375°F. In a large bowl, stir together oats, cinnamon, baking powder and salt. Stir in almond milk, grated apple, syrup and vanilla. Pour mixture into an 11-by-7-inch glass baking dish coated with cooking spray. Sprinkle evenly with walnuts.
  2. Bake until set, about 35 minutes. Let stand 5–10 minutes before cutting into six pieces.
  3. Combine strawberries, raspberries and blackberries in a bowl. Serve berry mixture over oatmeal.

Nutrition (per serving):
Calories: 232
Total Fat: 11g; Carbohydrate: 31g; Dietary Fiber: 7g; Sugar: 12g; Protein 7g

 

Original recipe from MyFitnessPal can be found here!