Peak Performance Fitness

Lynbrook | New Hyde Park | NY

spinach

Recipe of the Week: Roasted Chicken & Winter Squash Salad

4 servings
Prep Time: 25 min
Ready In: 45 min

Ingredients:

  • 2½ pounds delicata squash
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons whole-grain mustard, divided
  • 3 cloves garlic, minced
  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried
  • 1 teaspoon grated lemon zest
  • 2 tablespoons lemon juice, divided
  • 1 teaspoon ground pepper, divided
  • ½ teaspoon salt, divided
  • 1 pound boneless, skinless chicken breast
  • 1 tablespoon pure maple syrup
  • 1½ teaspoons fresh thyme leaves
  • 8 cups mixed salad greens
  • 4 teaspoons grated Parmesan cheese
  • 4 teaspoons salted roasted pumpkin seeds

Directions:

  1. Preheat oven to 425°F. Coat a large rimmed baking sheet with cooking spray.
  2. Cut squash in half lengthwise and remove seeds. Cut crosswise into 1-inch slices.
  3. Combine 1 tablespoon oil, 1½ tablespoons mustard, garlic, rosemary, lemon zest, ½ tablespoon lemon juice, ½ teaspoon pepper, and ¼ teaspoon salt in a large bowl. Add chicken and the squash and stir to coat. Arrange in a single layer on the prepared pan.
  4. Bake, without stirring or flipping, until the squash starts to brown and the chicken reaches an internal temperature of 165°F, 20 to 22 minutes. Transfer the chicken to a clean cutting board and slice.
  5. Meanwhile, whisk the remaining 2 tablespoons oil, ½ tablespoon mustard, 1½ tablespoons lemon juice, maple syrup, thyme, and the remaining ½ teaspoon pepper and ¼ teaspoon salt in a medium bowl. Add greens and toss to coat.
  6. Divide the greens among 4 serving plates. Top with the chicken and squash, Parmesan, and pumpkin seeds.

 

Nutrition:

Serving size: 2 cups salad, 3 ounces chicken and 2 slices squash
Per serving: 415 calories; 17g fat; 7g fiber; 39g carbohydrates; 31g protein; 10 g sugars

 

Original recipe from EatingWell.com can be found here!

 

Recipe of the Week: Summer Kale Salad

Prep Time: 15 minutes
Marinate Time: 6 hours
Servings: 5

One of my favorite salads I have made in a very long time. Quick and easy to make with little clean up is a big win in my kitchen. Substitute out as you prefer- the options are endless with this salad. I would suggest adding a lean protein source like beans, avocado, or even chicken!

Ingredients:

  • 5-6 cups of kale (I used one big bag of kale from Trader Joes)
  • ½ cup dried unsweetened cranberries
  • ½ cup pine nuts
  • ½ cup diced red onions
  • ½ cup cherry red tomatoes
  • 1/3 cup feta cheese
  • Juice of one lemon
  • 2 fresh cloves of garlic, diced
  • ¼ cup olive oil
  • ½ cup balsamic vinegar
  • ½ tsp sea salt
  • ½ tsp black pepper

Directions:

  1. Mix kale, cranberries, tomatoes, nuts, and onions in a glass bowl.
  2. In a separate dish, mix lemon juice, olive oil, vinegar, salt, pepper, garlic to make a dressing.
  3. Pour dressing over kale and toss to coat evenly.
  4. Refrigerate for at least 4 hours, overnight is best. Before serving, toss in feta cheese.

Nutrition:
Calories: 243
Carbohydrates: 24g
Protein: 4g
Fat: 16g

Recipe: Garden Vegetable Frittata

Total: 45 min
Prep: 20 min
Cook: 25 min
Yield: 6 servings

Ingredients:

  • 2 tablespoons olive oil, plus more for drizzling
  • 5 small red potatoes, thinly sliced
  • 1 bunch green onions, trimmed and sliced
  • 1 cup grape tomatoes, sliced
  • 1 cup baby spinach, torn
  • 1 clove garlic, crushed
  • 8 eggs
  • 1 tablespoon chopped fresh basil, plus more for garnish
  • 1 cup shredded Asiago cheese, plus more for garnish
  • Kosher salt and freshly ground black pepper

Directions:

  1. Preheat the oven to 375 degrees F.
  2. Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the sliced potatoes to the skillet, saute for about 6 to 8 minutes, until tender but firm. Remove the potatoes from the skillet. Add another tablespoon olive oil, and add the green onions, tomatoes, spinach, and garlic. Saute for an additional 1 to 2 minutes or just until the spinach is wilted. Season the vegetables with salt, and pepper.
  3. In a medium bowl, beat together the eggs, basil, cheese, salt, and pepper. Pour into the skillet over the vegetables. Reduce heat to medium-low and scramble the eggs for 1 minute. Return the potatoes to the skillet. Cook for an additional 2 to 3 minutes, or just until the eggs start to set around the edges. Drizzle olive oil around the edge of the pan to ensure easy removal.
  4. Finish cooking in the oven for an additional 10 to 12 minutes, until the eggs have completely set in the center. Serve straight out of the skillet, or flip onto a serving plate. Garnish with shredded Asiago cheese and fresh basil.

 

 

Original recipe from the Cooking Channel can be found here!

 

Recipe of the Week: Spicy Chicken Sweet Potato Bowls

Breaking down some easy meal prep with healthy protein and vegetables to set you up for a successful week of meals. All you need are 3 big sheet pans + 45 minutes = healthy meals for a week!

Prep: 15 minutes
Cook: 45 minutes
Yields: 6-8 servings

INGREDIENTS:

  • 2 lbs. boneless skinless chicken breasts, cut into small pieces
  • 3 tablespoons spicy seasoning mix, such as chili lime
  • a few tablespoons of olive oil
  • 3 sweet potatoes, peeled and diced
  • 5-6 cups broccoli florets (or broccolini)
  • coarse sea salt and freshly cracked pepper
  • avocado / hummus / lemon juice / chives / olive oil for serving

INSTRUCTIONS:

  1. Preheat the oven to 425 degrees. Toss the chicken pieces with the spices and a quick stream of olive oil. Stir to combine; store in the fridge for about 30 minutes while you prep other ingredients.
  2. Arrange the vegetables on their own sheet pans (preferably ones with edges to catch drips, etc.). Drizzle with olive oil and sprinkle with salt. Arrange the chicken on a separate sheet pan.
  3. Bake all ingredients for 12-15 minutes. Remove the broccoli and chicken. Stir sweet potatoes and roast another 15 minutes or so.
  4. Done! Divide your servings out into containers and be happy you have meal starters ready for the week!

 

This recipe is from Pinch of Yum and can be found here!

Recipe of the Week: CHICKPEA SWEET POTATO STEW

TOTAL TIME: 4 hours 15 minutes
PREP TIME: 15 minutes
COOK TIME: 4 hours

INGREDIENTS:

  • 1 medium yellow onion, chopped
  • 2 15 oz cans garbanzo beans, drained
  • 1 pound sweet potatoes, peeled and chopped
  • 1 tablespoon garlic, minced
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon coarse ground black pepper
  • 1 teaspoon ground ginger
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon ground cinnamon
  • 4 cups vegetable broth, fat free
  • 4 cups fresh baby spinach

DIRECTIONS:

Slow Cooker:

  1. Place the onions in a microwave safe dish and microwave 2 to 3 minutes.
  2. Add all the ingredients to your slow cooker except the spinach.
  3. Cook on low for 6-7 hours or on high for 3-4 hours.
  4. Add in the spinach leaves and stir.
  5. Cook an additional 15 minutes on high.

Stove Directions:

  1. Add the ingredients together except the spinach and cook on medium-low heat for 35-40 minutes.
  2. Stir every 10 minutes or so, adding additional broth if you find the liquids reducing by too much.
  3. (You can also sweat the garlic and onions first, but if doing so add a teaspoon of olive oil.)
  4. Add the spinach the last 2 minutes, until wilted.

 

NUTRITION INFORMATION

Yield: 6 servings, Serving Size: 1 1/2 cups

Amount Per Serving:

Calories: 165 calories, Total Fat: 2.2g, Sodium: 751mg, Carbohydrates: 32.3g, Fiber: 6.2g, Sugar: 5.4g, Protein: 6.3g

 

Our favorite recipes come from Skinny Taste! Find the original recipe here!