Lynbrook | New Hyde Park | NY

protein

RECIPE OF THE WEEK: SALMON RICE BOWL

This week enjoy a salmon rice bowl. This flavorful dish uses healthy ingredients to make a power packed meal!

Active Time: 15 Min   Total Time: 25 Mins    Servings: 2

Serv = 1 cups    Calories: 481kcal   Carbohydrates: 47g   Protein: 18g   Fat: 25g     Ingredients/ Equipment:

  • 4 ounces salmon, preferably wild
  • 1 teaspoon avocado oil
  • ? teaspoon kosher salt
  • 1 cup instant brown rice
  • 1 cup water
  • 2 tablespoons mayonnaise
  • 1 ½ teaspoons Sriracha
  • 1 ½ teaspoons 50%-less-sodium tamari
  • 1 teaspoon mirin
  • ½ teaspoon freshly grated ginger
  • ¼ teaspoon crushed red pepper
  • ? teaspoon kosher salt
  • ½ ripe avocado, chopped
  • ½ cup chopped cucumber
  • ¼ cup spicy kimchi
  • 12 (4 inch) sheets nori (roasted seaweed)

Directions:

  1. Preheat oven to 400ºF. Line a small rimmed baking sheet with foil. Place salmon on the prepared pan. Drizzle with oil; season with salt. Bake until the salmon flakes easily with a fork, 8 to 10 minutes.
  2. Meanwhile, combine rice and water in a small saucepan; cook according to package directions. Mix mayonnaise and Sriracha in a small bowl; set aside. Whisk tamari, mirin, ginger, crushed red pepper and salt in another small bowl; set aside.
  3. Divide the rice between 2 bowls. Top with salmon, avocado, cucumber and kimchi. Drizzle with the tamari mixture and the mayonnaise mixture. Mix the bowls, if desired, and serve with nori.

Original recipe can be found at eating well here!

RECIPE OF THE WEEK: ROASTED CHICKPEA, TOMATO AND CHICKEN BOWLS

This week enjoy roasted chickpea, tomato and chicken bowls! This protein packed bowl is a perfect feel-good meal to try out!

Total Time: 30 Mins    Servings: 4

 Calories: 309kcal    Carbohydrates: 37g    Protein: 21g    Fat: 11.5g    

Ingredients/ Equipment:

  • 1/2 Tbsp. coriander seeds
  • 1 tsp. cumin seeds
  • 1/4 tsp. red pepper flakes
  • 1/2 tsp. ground sumac, divided
  • Kosher salt and pepper
  • 1 pt. grape tomatoes
  • 4 cloves garlic, smashed
  • 2 Tbsp. plus 1 tsp. olive oil, divided
  • 1 8-oz. boneless, skinless chicken breast
  • 1 5-oz. can chickpeas, rinsed
  • 1 cup cooked farro
  • 1 scallion, thinly sliced
  • 1 1/2 Tbsp. white wine vinegar
  • 4 cups baby greens (spinach, kale, arugula, or a combination)

Directions:

  1. Heat oven to 425°F. With mortar and pestle, coarsely crush coriander and cumin seeds. Stir in red pepper flakes, 1/4 teaspoon sumac, and a pinch of salt.
  2. On rimmed baking sheet, toss tomatoes and garlic with 1 tablespoon oil and spices. Roast 12 minutes.
  3. Meanwhile, heat 1 teaspoon oil in small skillet on medium. Season chicken with 1/4 teaspoon each salt and pepper and cook until golden brown, 5 to 6 minutes. Turn and cook 1 minute.
  4. Toss tomato mixture with chickpeas, nestle chicken among tomatoes, and continue roasting until chicken is cooked through, 6 to 8 minutes more. Transfer chicken to cutting board and let rest 5 minutes before slicing.
  5. In bowl, toss farro, scallion, vinegar, remaining 1 tablespoon oil, and a pinch each of salt and pepper. Fold in chickpea-tomato mixture and chicken, then greens.

Original recipe can be found at https://www.goodhousekeeping.com/food-recipes/a46146826/roasted-chickpea-tomato-and-chicken-bowl-recipe/

RECIPE OF THE WEEK: Lemon-Blueberry Oatmeal Bars

This week enjoy lemon-blueberry oatmeal bars. This easy breakfast/snack is perfect for the busy month of September!

Active Time: 25 Mins      Total Time: 1 her 35 Mins    Servings: 9

 Calories: 192kcal    Carbohydrates: 29g    Protein: 6g    Fat: 6g    

Ingredients/ Equipment:

  • 2 cups old-fashioned rolled oats
  • ½ cup chopped toasted almonds plus 2 tablespoons, divided
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • ? teaspoon baking soda
  • ½ cup well-stirred coconut milk or low-fat milk
  • 4½ tablespoons honey
  • ¼ cup unsweetened applesauce
  • 1 large egg, at room temperature
  • 1 large egg white, at room temperature
  • 1 tablespoon grated lemon zest
  • 1 teaspoon vanilla extract
  • 1 cup fresh blueberries, divided
  1. Stir oats, 1/2 cup almonds, baking powder, salt and baking soda together in a large bowl. Whisk coconut milk (or low-fat milk), honey, applesauce, egg, egg white, lemon zest and vanilla in a medium bowl until well combined. Add the milk mixture to the oat mixture; stir until well combined. Fold in 2/3 cup blueberries. Let stand at room temperature for 30 minutes, stirring occasionally.
  2. Meanwhile, preheat oven to 350°F. Coat an 8-inch-square baking pan with cooking spray; line with parchment paper, leaving a 2-inch overhang on all sides.
  3. Spread the mixture evenly in the prepared pan. Top with the remaining 1/3 cup blueberries and 2 tablespoons almonds, pressing gently into the surface.
  4. Bake until set and edges are starting to turn golden, 30 to 35 minutes. Let cool in the pan on a wire rack for 10 minutes. Using the parchment overhangs as handles, remove from the pan and cut into 9 bars using a sharp knife. Serve warm or at room temperature.

Original recipe can be found at eatingwell here!

RECIPE OF THE WEEK: GREEK YOGURT CHICKEN SALAD LETTUCE WRAPS

This week enjoy some Greek yogurt chicken salad lettuce wraps! This healthy snack option is perfect for when you want something refreshing and with high protein!

Prep Time: 15 Mins    Cook Time: 7 Mins    Total: 22 Mins     Servings = 10 

Calories: 148 kcal       Carbohydrates: 9 g      Protein: 16 g      Fat: 5 g  

Ingredients/ Equipment:

  • 1 pound boneless skinless chicken breasts
  • 1 teaspoon olive oil
  • salt and freshly ground black pepper to taste
  • 1/2 teaspoon garlic powder
  • 1/4 cup celery , diced
  • 1/2 cup red onion , diced
  • 1/2 cup grapes , red or green, halved
  • 1/2 cup apple , diced
  • 1/4 cup dried cranberries , diced
  • 1/4 cup almonds , chopped
  • 1/3 cup plain Greek yogurt
  • 2 Tablespoons mayonnaise
  • 1 teaspoon lemon juice
  • salt and freshly ground black pepper , to taste
  • 1 head Boston Bib lettuce , or romaine heart leaves, for serving

Directions:

  1. Add a little olive oil to a saute pan over medium high heat. 
  2. Chop the chicken and and season with salt, pepper, and a tiny bit of garlic powder. Saute for just a few minutes, until cooked through.
  3. In a large bowl toss together the chicken, celery, onion, grapes, apple, cranberries and almonds.
  4. In a small bowl combine the Greek yogurt, mayo, and lemon juice and stir well to combine. 
  5. Add sauce to the large bowl with the chicken mixture and toss to evenly coat. Season with salt and pepper, to taste, if needed.
  6. Wash lettuce and separate into leaves, patting them each dry with a paper towel. 
  7. Add a large spoonful of the chicken mixture to each lettuce wrap.
  8. You might also like Avocado Chicken Salad Lettuce Wraps!

You can find the full recipe at tastesbetterfromscratch here!

RECIPE OF THE WEEK: PROTEIN OVERNIGHT OATS

This week enjoy protein overnight oats. A fast easy meal you can prep the night before to get your day started off right!

Prep Time: 10 Mins               Total: 10 Mins           Servings = 1  

Calories: 466kcal   Carbohydrates: 54g   Protein: 30g   Fat: 14g    

Ingredients/ Equipment:

  • ½ cup old fashioned rolled oats
  • ¾ cup unsweetened vanilla almond milk
  • 1 scoop vanilla protein powder
  • ½ Tablespoon chia seeds
  • ½ teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • ½ cup fresh berries, for topping
  • ½ Tablespoon almond butter, for topping

Directions:

  • Combine all ingredients except the toppings in a small container.
  • https://e68ed46471767b83931d171eaea4f8d4.safeframe.googlesyndication.com/safeframe/1-0-45/html/container.html Cover container with a lid and place in the fridge overnight (or at least 1-2 hours).
  • Bring out of the fridge in the morning and stir. You’ll notice that the protein powder, oats and chia seeds soak up a lot of the liquid so you may want to add a little more almond milk or water before serving.
  • Top with toppings of your choice and enjoy. I used ½ cup blueberries and ½ Tablespoon almond butter for the nutrition facts on these

Recipe can be found at eatingbirdfood here!

RECIPE OF THE WEEK: BRAISED CHICKEN THIGHS WITH OLIVE, ORANGE, & FENNEL

This week enjoy braised chicken thighs with olive, orange, and fennel. This low-carb, high protein, healthy meal is a nutrient dense dish that tastes great too!

Prep Time:25Mins Additional Time: 40 mins Total:1hr 5 Mins Serving = 4 Servings 

Calories: 311kcal    Carbohydrates: 14g    Protein: 30g    Fat: 15g    

Ingredients/ Equipment:

  • 4 teaspoons fennel seeds
  • 4 large bone-in, skinless chicken thighs (1 3/4-2 lbs. total), trimmed
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 tablespoon olive oil
  • 1 medium onion, chopped (1 cup)
  • 4 cloves garlic, minced
  • ? teaspoon crushed red pepper
  • 2 teaspoons orange zest
  • ½ cup orange juice
  • 1 (15 ounce) can no-salt-added diced tomatoes
  • 1 bay leaf
  • 2 tablespoons coarsely chopped pitted Kalamata olives

Directions:

  1. Place fennel seeds on a cutting board and crush with the bottom of a small saucepan. Set aside.
  2. Season chicken with salt and pepper. Heat oil in a large skillet over medium-high heat. Add the chicken and cook, turning as needed, until browned all over, 5 to 7 minutes total. Transfer to a plate.
  3. Add onion to the pan and cook, stirring often, until softened and starting to brown, 3 to 5 minutes. Add garlic, crushed red pepper, and the crushed fennel seeds; cook, stirring, until fragrant, 30 to 60 seconds. Add orange juice and bring to a simmer. Cook for 1 minute. Add tomatoes and bay leaf; return to a simmer. Cook for 1 minute, mashing the tomatoes with a potato masher.
  4. Return the chicken and any accumulated juices to the pan. Adjust heat to maintain a simmer. Partially cover the pan; cook until the chicken is tender and an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers at least 175 degrees F, 40 to 45 minutes. Discard the bay leaf. Stir in olives and orange zest.

Original recipe can be found at https://www.eatingwell.com/recipe/279117/braised-chicken-thighs-with-olive-orange-fennel/

RECIPE OF THE WEEK: ALMOND & LEMON CRUSTED FISH WITH SPINACH

This week enjoy almond & lemon crusted fish with spinach. Paired with a white fish like cod or halibut makes this a foolproof way to shake up your fish dinner.

Cook Time: 25 Mins         Total: 25 Mins      Servings: 4

Calories: 244kcal    Carbohydrates: 8g    Protein: 27g    Fat: 12g    

Ingredients/ Equipment:

  • Zest and juice of 1 medium lemon, divided
  • ½ cup sliced almonds, coarsely chopped
  • 1 tablespoon finely chopped fresh dill or 1 teaspoon dried dill
  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon kosher salt, divided
  • Freshly ground pepper to taste
  • 1 1/4 pounds cod (see Tip) or halibut, cut into 4 portions
  • 4 teaspoons Dijon mustard
  • 2 cloves garlic, slivered
  • 1 pound baby spinach
  • 4 Lemon wedges for garnish

Directions:

  1. Preheat oven to 400 degrees F. Coat a rimmed baking sheet with cooking spray.
  2. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
  3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
  4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

Original recipe can be found at https://www.eatingwell.com/recipe/252355/almond-lemon-crusted-fish-with-spinach/

RECIPE OF THE WEEK: BEST HEALTHY CHILI RECIPE

The week enjoy healthy chili. A great high protein dish to warm you up as the weather starts getting colder!

Prep Time: 10 mins    Cook Time: 45 mins  Total Time: 55 mins   Servings: 6

 Calories: 336kcal    Carbohydrates: 37g    Protein: 31g    Fat: 7g

Ingredients/ Equipment:

  •  – 2 tbsp extra virgin olive oil
  • 1 small yellow onion, chopped
  • 1 medium bell pepper, chopped (yellow, red or orange)
  • 1 medium zucchini, chopped into crescent moons
  • 1 medium yellow squash, chopped into crescent moons
  • 3 – 4 cloves garlic, minced
  • 1 lb ground turkey or ground chicken, 99% lean or 93%
  • 3 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tsp salt, plus more to taste
  • ½ tsp black pepper, plus more to taste
  • 1 – 2 tsp red chili flakes or 1 tsp cayenne pepper, optional for spice
  • 1 can (28-ounce) diced tomatoes or crushed tomatoes
  • 1 ½ cups chicken broth or bone broth
  • 1 can (15 oz) dark red kidney beans, rinsed and drained
  • 1 – 2 ears raw corn or 1 (15-ounce) can of sweet corn, rinsed and kernels cut off the cob
  • Garnish Options: shredded cheddar cheese, cubed avocado, greek yogurt, sour cream, sliced green onion, or jalapeño slices

Directions

  1. Heat olive oil over medium-high heat in a large pot or Dutch oven. Once heated, add in onion, bell pepper, zucchini, yellow squash, and minced garlic. Saute for 3 – 4 minutes, stirring frequently.
  2. Create room in the middle of the pot by pushing the onions, peppers, and squash to the side. Add in the ground turkey or ground chicken, and break up the meat with a wooden spoon. Cook for 3 – 4 minutes or until no longer pink.
  3. Add chili powder, cumin, oregano, salt, pepper, and optional red chili flakes. Stir to combine.
  4. Add crushed tomatoes, chicken broth, red kidney beans, and corn. Stir to combine, then bring to a rapid boil.
  5. Reduce heat and simmer for 35 – 50 minutes or until chili thickens. Taste and adjust seasonings and salt as necessary.
  6. Garnish with your favorite toppings, serve with cornbread, and enjoy!

Original recipe can be found at healthfullblondie here!