Lynbrook | New Hyde Park | NY

salad

Recipe of the Week: Kale & White Bean Soup

Servings: 6-8

Time: 1 hour

Ingredients:

  • 1/2 lb spicy chicken sausage, casing removed and thickly sliced
  • 2 medium sized golden beets, peeled and diced
  • 2 large carrots, diced
  • 1 stalk celery, diced
  • 1 leek, thinly sliced
  • 1 Tbsp olive oil
  • 2 quarts low-sodium chicken broth
  • 2 15-oz cans white beans, drained and rinsed
  • 1 large bunch green kale, chopped
  • 1 tsp salt
  • 1/4 tsp red pepper flakes
  • 1/4 tsp pepper

Directions:

  1. Heat the olive oil over medium high heat and add the thinly sliced leeks. Saute for five minutes then add sausage.
  2. Brown sausage, then add carrots, beets and celery. Toss to combine and continue cooking for another six minutes. Add kale and beans and cook until kale just starts to wilt.
  3. Add chicken broth, salt, red pepper flakes, and pepper and bring to a boil. Cover, reduce heat and simmer for 25 minutes.
  4. Serve with warm, crusty sourdough bread on the side

 

Original recipe from EatLiveRun.com can be found here!

 

Honey Roasted Butternut Squash with Cranberries and Feta

Prep: 5 mins
Cook: 35 mins
Total: 40 mins

Ingredients:

  • 1 large butternut squash, peeled + chopped
  • a hearty drizzle of olive oil (1-2 TBSP)
  • salt, pepper, and garlic powder, to taste
  • 1-2 cups fresh cranberries
  • 2-3 TBSP honey (or extra, to taste)
  • 1/4 cup finely crumbled feta
  • ground cinnamon, to taste
  • fresh or dried parsley, to garnish, optional

Instructions:

  1. Pre-heat oven to 400 degrees F.
  2. Lightly spray a baking sheet with olive oil.
  3. Add cubed squash to the sheet along with another drizzle of olive oil.
  4. Sprinkle with a light layer of salt, pepper, and garlic powder, based on taste preference.
  5. Roast at 400 F for 25 minutes on the center rack.
  6. At the 25 minute mark, pull out the oven rack, and add your fresh cranberries to the roasting pan.
  7. Return to the oven for 10-15 minutes or until the cranberries have started to soften and burst a bit, resembling juicy craisins v fresh firm cranberries.
  8. Remove from oven and add a sprinkle of cinnamon (approx. 1/8-1/4 tsp depending on preference) along with feta and honey, sweeten to taste.
  9. Garnish with parsley and enjoy!

 

Original recipe from Peas & Crayons can be found here!

Recipe of the Week: Butternut Squash Risotto

Makes 4 servings (serving size: 3/4 cup)
Prep: 5 minutes; Cook: 14 minutes

Ingredients:

  • 1 medium butternut squash (about 1 3/4 pounds)
  • 1 cup microwaveable brown rice
  • 1 tablespoon olive oil
  • 1 large shallot, minced
  • 2 teaspoons minced peeled fresh ginger (optional)
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1/2 cup grated fresh Parmesan cheese, plus additional for garnish
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Directions:

  1. Cut squash in half lengthwise. Scoop out seeds and stringy flesh. Place the squash halves, cut sides down, on plastic wrap in microwave. Cook on High 10 minutes or until cooked through. Scoop flesh into medium bowl, stir until smooth, and set aside.
  2. Microwave rice according to package directions, omitting butter.
  3. Heat oil in a medium saucepan over medium heat. Add shallot and optional ginger; cook 2 minutes, stirring. Add rice.
  4. Alternately stir in squash and broth, 1/2 cup at a time; wait until each is absorbed before adding more. Remove from heat; stir in 1/2 cup Parmesan, salt, and pepper. Serve in bowls & garnish with parmesan.

Nutrition Facts:

Per servings: Calories 256
Fat 8g, Protein 10g, Carbohydrate 41g

 

Original recipe from Health.com can be found here!

Recipe of the Week: Shrimp Burrito Bowl

Makes 4 Servings

Ingredients

For the cilantro black beans and rice

  • 3/4 cup (135 grams) uncooked long-grain brown rice
  • 1 1/2 cups (355 grams) water
  • 1 (15.5-ounce or 420 grams) can black beans, rinsed and drained
  • 1/4 teaspoon grated lime zest
  • 1 tablespoon lime juice
  • 1/4 cup (5 grams) chopped fresh cilantro

For the burrito bowl

  • 1 teaspoon canola oil
  • 1 medium (55 grams) onion, sliced
  • 2 medium (240 grams) bell peppers, sliced
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons ground cumin
  • 1/4 teaspoon salt
  • 1 pound (455 grams) medium shrimp, peeled and deveined
  • 2 cups (95 grams) loosely packed chopped romaine lettuce
  • 1 medium (125 grams) tomato, seeded and chopped
  • 1 medium (150 grams) ripe avocado, diced

Directions

  1. Prepare cilantro black beans and rice. Combine rice and water in a medium saucepan. Bring to a boil over high heat; reduce heat to low and simmer, covered, for 35–40 minutes, or until tender. Stir in black beans; cook 2–3 minutes until heated through. Stir in lime zest, lime juice and cilantro. Set aside and keep warm.
  2. While rice cooks, heat oil in a large nonstick skillet over medium-high heat, swirling to coat. Add onion, bell peppers, garlic, cumin and salt. Cook 3 minutes, covered and stirring occasionally, until vegetables are tender. Stir in shrimp; cook 2–3 minutes, stirring often.
  3. Place 1 cup rice and bean mixture in each of 4 bowls. Top each with 1 1/4 cups shrimp and vegetable mixture. Top each serving evenly with romaine, tomato and avocado.

Nutrition Information

Serving Size: 1 cup beans and rice + 1 1/4 cups shrimp and vegetables + 1/2 cup lettuce + 1/3 cup chopped tomato + 1/4 cup avocado

Per serving: Calories: 450; Total Fat: 9g; Carbohydrate: 56g; Dietary Fiber: 13g; Sugar: 4g; Protein: 34g

 

Original recipe from MyFitnessPal can be found here!

Recipe of the Week: Stuffed Acorn Squash

Makes 2 servings!

Ingredients:

  • 1 acorn squash
  • 1 pound grass-fed, organic ground beef (ground turkey would work, too)
  • 1 chopped onion
  • 1 finely-chopped apple
  • ½ cup chopped cranberries (fresh, not dried)
  • ¼ cup chopped pecans
  • 1 tsp thyme
  • 1 tsp oregano
  • ½ tsp sage
  • unrefined coconut oil
  • salt, pepper

Directions:

  1. Preheat the oven to ~400 degrees.
  2. Cut the acorn squash in half, and scoop out the seeds and strings.
  3. Place the squash cut side up in a large baking pan, and put a tablespoon of water into each “cup”, and pour ¼ cup of water into the bottom of the pan.
  4. Loosely “tent” the pan with aluminum foil, and bake for 30-35 minutes.
  5. While squash is baking, chop the onion, apple, pecans and cranberries.
  6. Saute the beef and onion in a little coconut oil for 2-3 minutes, then add pecans, cranberries, and herbs. Add salt and pepper. Do not completely cook this mixture.
  7. Pull squash out of the oven, spoon the mixture into the “cups” (heaped to overflowing is okay).
  8. Bake uncovered for another 15-20 minutes.

 

Original recipe from Whole 30 can be found here!

Recipe of the Week: Confetti Corn

Total:30 min
Prep:15 min
Cook:15 min
Yield:6 servings

Ingredients

  • 2 tablespoons good olive oil
  • 1/2 cup chopped red onion
  • 1 small orange bell pepper, 1/2-inch diced
  • 1 tablespoon unsalted butter
  • Kernels cut from 5 ears yellow or white corn (4 cups)
  • 1 1/2 teaspoons kosher salt
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons julienned fresh basil, minced fresh chives, and/or minced fresh parsley leaves

Directions

  1. Heat the olive oil over medium heat in a large saute pan. Add the onion and saute for 5 minutes, until the onion is soft. Stir in the bell pepper and saute for 2 more minutes.
  2. Add the butter to the pan and allow it to melt. Over medium heat, add the corn, salt, and pepper and cook, stirring occasionally, for 5 to 7 minutes, until the corn just loses its starchiness. Season to taste, gently stir in the basil or other green herbs, and serve hot.

 

Original recipe from The Food Network can be found here!

Recipe of the Week: Mediterranean Pizza *GF

Makes: 4 servings
Prep Time: 40 minutes
Total Time: 1 hour, 10 min

Ingredients:

  • 1 medium head cauliflower (about 2 pounds), trimmed and broken into small florets
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • ¼ teaspoon salt
  • 1 large regular lemon
  • 6 oil-packed sun-dried tomatoes, drained and coarsely chopped
  • ? cup green or black olives, pitted and sliced
  • 1 large egg, lightly beaten
  • 1 cup shredded part-skim mozzarella cheese
  • ½ teaspoon dried oregano
  • Freshly ground pepper to taste
  • ¼ cup slivered fresh basil

Directions:

  1. Preheat oven to 450°F. Line a pizza pan or rimless baking sheet with parchment paper.
  2. Place cauliflower in a food processor and pulse until reduced to rice-size crumbles. Transfer to a large nonstick skillet and add 1 tablespoon oil and salt. Heat over medium-high, stirring frequently, until the cauliflower begins to soften slightly (but don’t let it brown), 8 to 10 minutes. Transfer to a large bowl to cool for at least 10 minutes.
  3. Meanwhile, with a sharp knife, remove the skin and white pith from the lemon and discard. Working over a small bowl, cut the segments from the membranes, letting the segments drop into the bowl (remove seeds). Drain the juice from the segments (save for another use). Add tomatoes and olives to the lemon segments; toss to combine.
  4. Add egg, cheese and oregano to the cooled cauliflower; stir to combine. Spread the mixture onto the prepared baking sheet, shaping into an even 10-inch round. Drizzle the remaining 1 teaspoon oil over the top.
  5. Bake the pizza until the top begins to brown, 10 to 14 minutes. Scatter the lemon- olive mixture over the top, season with pepper, and continue to bake until nicely browned all over, 8 to 14 minutes more. Scatter basil over the top. Cut into wedges and serve.

 

Original recipe from Eating Well. You can find it here along with a quick how-to video of this recipe!

 

Recipe of the Week: Coconut Lime Tilapia

This delicious recipe was quick and easy to make! Try serving it with a whole grain side to make it a well rounded meal for your family.

Ingredients

  • 3 limes, zested
  • 4 garlic cloves, minced
  • ¼ tsp pepper
  • 7 tsp of coconut oil, melted
  • 4 (4oz) tilapia fillets
  • 8 cups fresh spinach
  • ¼ c + 1 tbs of lime juice

Directions

1) Heat a large frying pan over medium heat. In a small bowl, combine lime zest, garlic, pepper, and 4 teaspoons of coconut oil.

2) Coat tilapia fillets with the oil mixture on both sides. Place fillets, two at a time, in the pan and cook for 3 to 4 minutes per side, until golden and crisp.

3) In a large bowl, toss spinach with the remaining 3 teaspoons of coconut oil and 1 tablespoon of lime juice. Divide among four serving plates with a fillet and drizzle with lime juice.

**You can sauté the spinach leaves also!

Nutrition

  • Calories: 196
  • Carbohydrates: 3g
  • Fat: 10g
  • Protein: 23g