Lynbrook | New Hyde Park | NY

protein

RECIPE OF THE WEEK: CHICKEN CAESAR WRAP

This week enjoy a chicken caesar wrap. Loaded with flavor this high protein meal is the perfect grab to go option on the run!

Prep Time: 10 mins    Total Time: 10 mins     Servings: 4

Calories: 338kcal      Carbohydrates: 27g       Protein: 35g     Fat: 10g

Ingredients/ Equipment:

  • 12- oz. cooked chicken breast cubed or shredded – about 3 cups
  • 1/2 cup lite caesar salad dressing (120g) store-bought or homemade (see notes)
  • 1/2 cup salad croutons, cut in half (28g)
  • 1/4 cup grated parmesan cheese – freshly grated is best!
  • 1 Tbsp lemon juice
  • 1/4 tsp each: garlic powder & black pepper
  • 4 pieces green lettuce or romaine lettuce
  • 4 spinach tortillas I used Mission carb balance spinach

Directions

  1. In a medium bowl, combine the chicken, caesar dressing, croutons, parmesan, lemon juice, garlic powder and black pepper.
  2. Lay the tortilla out and place the lettuce on top (it will pretty much cover the whole tortilla). Scoop 1/4 of the chicken mixture on top. Fold the tortilla lengthwise over the filling, tuck in the sides, and roll into a secure wrap. Repeat for each wrap.
  3. Slice in half and enjoy! If meal prepping, slice wraps in half and store in an airtight container in the fridge.

Original recipe can be found at laurenfitfoodie here!

RECIPE OF THE WEEK: TURKEY BURGERS

This week enjoy Turkey Burgers. A great way to eat healthy and get outside on the grill before the summer comes to an end!

Prep Time: 20 mins       Cook: 10 mins     Total Time: 30 mins     Servings: 6

Calories: 293kcal      Carbohydrates: 27g       Protein: 22g     Fat: 11g

Ingredients/ Equipment:

  • 1 large egg, lightly beaten
  • 2/3 cup soft whole wheat bread crumbs
  • 1/2 cup finely chopped celery
  • 1/4 cup finely chopped onion
  • 1 tablespoon minced fresh parsley
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1-1/4 pounds lean ground turkey
  • 6 whole wheat hamburger buns, split

Directions

  1. In a small bowl, combine the egg, bread crumbs, celery, onion, parsley, Worcestershire sauce and seasonings. Crumble turkey into bowl and mix lightly but thoroughly. Shape into 6 patties.
  2. On a greased grill, cook, covered, over medium heat or broil 4 in. from the heat for 5-6 minutes on each side or until a thermometer reads 165° and juices run clear. Serve on buns.

Original recipe can be found at tasteofhome here!

RECIPE OF THE WEEK: PEANUT BUTTER AND JELLY PROTEIN OATMEAL

Peanut Butter and Jelly Protein Oatmeal

Enjoy a fast high protein delicious meal this week! Only taking 5 mins to make, this meal is great for when you are on the go and need something nutritious to fuel your day!

Prep: 3 Mins                Cook Time: 5 Mins            Total Time: 8 Mins          Serving: 1

Calories: 589kcal        Carbohydrates: 62g          Protein: 22g                     Fat: 30g

Ingredients:

  • 1/3 cup 3-minute steel cut oats
  • 1 Tbsp chia seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp vanilla extract
  • 1 scoop collagen powder or protein powder, optional
  • 1/2 cup unsweetened almond milk or water
  • 1 Tbsp natural creamy peanut butter heaping
  • 1 Tbsp berry jam heaping, or fresh/frozen fruit
  • 2 Tbsp plain Greek yogurt optional
  • 2 Tbsp chopped walnuts optional topping

Instructions:

  1. Combine 3-minute steel-cut oats, chia seeds, collagen/protein powder, cinnamon and vanilla extract in a small bowl.
  2. Add unsweetened almond milk (or water/desired liquid) and stir well until all ingredients are incorporated evenly.
  3. Microwave oats for 2.5 minutes in 45 second intervals, stirring between each (to avoid the bowl overflowing). Add more or less time, depending on how thick/runny you like your oatmeal.
  4. When you have reached the desired consistency, remove from microwave and add toppings: 1 heaping Tbsp of peanut butter, 1 heaping Tbsp of berry jam, 1-2 Tbsp of plain Greek yogurt, and chopped walnuts or pecans (if desired). Serve immediately and enjoy!

Original recipe can be found at Wellness for the win here!

RECIPE OF THE WEEK: SHRIMP TACOS WITH CABBAGE SLAW

Shrimp Tacos With Cabbage Slaw

Enjoy a twist on the traditional taco Tuesday with these flavorful shrimp tacos with a cabbage slaw!

Prep: 10 mins      Cook Time: 15 mins      Marinate: 30 Mins      Total: 55 Mins   Servings: 11 Tacos    Calories: 146kcal    Carbohydrates: 13g    Protein:7g     Fat: 7g

INGREDIENTS

  • 1 pound large or extra large shrimp, I used 31/40, frozen and thawed

Shrimp Marinade

  • 1 tablespoon garlic , minced
  • 1 teaspoon lime juice
  • ½ teaspoon cajun, or 1 teaspoon for spicy
  • 1 teaspoon smoked paprika
  • ½ teaspoon cumin
  • 2 tablespoon butter, melted
  • 1 teaspoon olive oil
  • salt
  • black pepper to taste

Spicy Mayo Sauce

  • ¼ cup mayonnaise, we like vegan mayo
  • 2 teaspoon greek yogurt, plain
  • 1 teaspoon hot sauce, such as Frank’s or Valentina
  • 1 teaspoon onion powder

INSTRUCTIONS

  1. Prep. Rinse and pat dry the shrimp. I used large shrimp with tails and removed them only after cooking (gives more flavor).
  2. Combine all the marinade ingredients in a large bowl. Toss the shrimp until well coated in the seasoning mix. Cover with plastic wrap and let marinate for 30 minutes in the fridge.
  3. Sauce. Prepare the spicy mayonnaise sauce by combining all the ingredients in a bowl. For better flavor, place the sauce in the fridge for 15-30 minutes for flavors to blend.
  4. Cook. Preheat the grill to medium-high heat.
  5. Thread the shrimp on skewers (stainless steel or wood is fine too as we are going to grill them just for a couple minutes). Grill for 2-3 minutes per side. Or use a nonstick pan and cook for 1-2 minutes per side over medium-high heat.
  6. Assemble. Warm up the tortillas using grill, microwave, oven or skillet. I like to place tortillas one by one on a dry skillet and let them get charred nicely. Or wrap the tortillas in foil and place in a preheated oven for 5 minutes.
  7. Remove the shrimp from the grill, discard the tails before serving and drizzle with fresh lime juice.
  8. Assemble the tacos with some cabbage or coleslaw, radish, red onion, cilantro, cheese, 3-4 shrimp per taco, and drizzle spicy mayo on top with a squeeze of fresh lime.

Original recipe can be found at yummybowl here!

RECIPE OF THE WEEK: LEMON CHICKEN RICE BAKE

Lemon Chicken Rice Bake

Enjoy a high healthy protein meal this week that is bursting with flavor! A combination of tender chicken paired marvelously with lemon and herbs creates a tasty one-pan dish!

Prep: 10 minutes   Marinating Time: 20 Minutes   Cook: 50 Minutes   Yields: 6 Servings

Per Serving:          Calories: 391kcal       Carbohydrates: 30g       Protein: 33g   Fat: 14g

Ingredients:

For Marinade:                   

  • 2 tablespoons olive oil
  • ¼ cup white wine (I used Sauvignon blanc)
  • ¼ cup lemon juice (freshly squeezed)
  • ½ teaspoon salt (or to taste)
  • ½ teaspoon black pepper (or to taste)
  • 1 teaspoon oregano
  • 3 cloves garlic (minced)
  • 8 chicken thighs (with bone and skin)

For Rice:

  • 1 tablespoon olive oil
  • 1 onion (chopped)
  • 3 cloves garlic (minced)
  • 1 cup rice (long grain uncooked)
  • 2 cups chicken broth (low sodium)
  • ½ teaspoon salt (or to taste)
  • ½ teaspoon black pepper (or to taste)
  • zest from 1 lemon
  • lemon slices
  • 1 tablespoon fresh parsley                               

Instructions:

  1. In a ziploc bag combine with wine, olive oil, lemon juice, salt, pepper, oregano, garlic and chicken thighs. Shake the bag well and marinate for at least 20 minutes up to overnight.
  2. Preheat your oven to 350? (177?).
  3. 3Heat 1 tablespoon of olive oil in a large skillet that’s oven safe. Add the chicken thighs and cook on both sides until skin is golden brown and crispy. Make sure to reserve marinade. Chicken doesn’t have to be cooked through since it will continue cooking in the oven. Transfer the chicken to a plate. 
  4. In the same skillet add the onion and cook for about 3 to 5 minutes just until the onion is soft and translucent. Add the garlic and saute for another 30 seconds just until it becomes aromatic.
  5. Stir in the rice and cook for 2 minutes. Add the chicken broth, reserved marinade and season with more salt and pepper if needed. Add the lemon zest, stir and bring to a boil.
  6. Add the chicken back to the skillet on top of the rice, arrange lemon slices around the chicken and cover the skillet with a lid. 
  7. Bake covered for 20 minutes then remove the lid and bake for another 10 minutes.

Original recipe can be found at Jocooks here!

RECIPE OF THE WEEK: Berry Oatmeal Protein Bake

TIME: 50 minutes                  SERVINGS: 4 servings              CALORIES: 301 kcal

Healthy Berry Oatmeal Protein Bake is a healthy breakfast recipe that is gluten free and low calorie. A better way to make oatmeal with the right balance protein and fat to keep you fuller longer, through the morning.

Ingredients

 2 cups Gluten Free Rolled Oats

 1/2 cup Vanilla Protein Powder

 2 tsp Baking Powder

 1/4 cup Monkfruit or sweetener of choice

 1 tbsp Chia Seeds

 1 1/2 tsp Cinnamon

 1/2 tsp Salt

 1 tsp Vanilla Extract

 2 Egg Whites

 1 Apple cut into 1/2-inch cubes

 1 1/2 cups Mixed Berries

 1 1/2 cup Unsweetened Almond Milk

Instructions

  1. Preheat oven to 350 F. Prepare an 8-inch by 8-inch baking dish by lightly spraying with cooking spray.
  • Combine egg whites, almond milk and the vanilla extract together in a small mixing bowl.
  • In a separate mixing bowl, combine the oats, monkfruit, cinnamon, protein, powder, baking powder and salt. Stir the liquid mixture into the dry mixture. Note, all protein powders have different consistencies. You may need to add more milk to accomodate for your protein powder. See the substitutions section for more details.
  • Fold the berries and apples into the mixture then pour the mixture into the prepared baking dish.
  • Bake 35-40 minutes until lightly browned on top. Remove from the oven, divide into 4 servings and enjoy!

Find the original recipe from Skinny Fitalicious here!

RECIPE OF THE WEEK: Peanut Butter Banana Spinach Smoothie

Prep Time: 5 mins         Cook Time: 0 mins       Servings: 2 servings      Calories: 354kcal

 Ingredients

  • 2 handfuls spinach fresh. See below for how to use frozen
  • 2 medium ripe bananas fresh or frozen
  • 2 tablespoons peanut butter or to taste
  • 1 ½ cups milk of choice I used unsweetened almond
  • 2 scoops protein powder of choice I like collagen powder. Or ½ cup Greek yogurt. Optional, but I find it helps to boost the protein of the smoothie
  • 1½ cup ice omit if using frozen bananas

Instructions

1.Combine all ingredients in a high-speed blender. Blend until smooth

-If you don’t have a high speed blender, blend ice, spinach, and milk first until spinach is pureed. Then add remaining ingredients and blend until smooth.

2. Check for consistency. If you prefer your smoothie thicker, add more ice and re-blend. If you prefer your smoothie thinner, add more milk or water.

3. Enjoy immediately.

Notes

* If using frozen spinach, use about 1/2 cup

Nutrition

Serving: 0.5the recipe | Calories: 354kcal | Carbohydrates: 35g | Protein: 32g | Fat: 13g 

Find the original recipe from The Natural Nurturer here!

RECIPE OF THE WEEK: Protein Blueberry Muffins

Servings: 12

Ingredients

  • 1 cup oatmeal flour quick oats ground in food processor
  • 1/4 cup almond flour
  • 3 egg whites
  • 1/2 cup Greek Yogurt
  • 1 cup unsweetened applesauce
  • 2 tablespoon honey
  • 1 teaspoon vanilla extract
  • 1 medium banana peeled and mashed
  • 3 scoops Vanilla Whey Protein Powder
  • 1 teaspoon cinnamon
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 cup fresh organic blueberries or frozen blueberries

Instructions

  1. Preheat oven to 350°.
  2. Place liners in one muffin pan and lightly spray with organic baking spray.
  3. In a large bowl combine egg whites, yogurt, applesauce, honey, vanilla extract and mashed banana.
  4. In a second bowl combine oatmeal flour, almond meal, vanilla whey protein powder, cinnamon, baking powder, and baking soda.
  5. Combine flour mix and egg mix together until smooth.
  6. Fill each tin 3/4 of the way full, spreading evenly.
  7. Place about 8 blueberries on top spreading evenly over top of each filled muffin batter. Do NOT push blueberries down into batter.
  8. Bake for 20 minutes & then store in the refrigerator when done.

Find the original recipe from A Healthy Life for Me here!