Peak Performance Fitness

Lynbrook | New Hyde Park | NY

spinach

Recipe of the Week: Moroccan Chicken Bowl

Serves: 4
Prep: 30 minutes

INGREDIENTS
BASE

  • Arugula

MOROCCAN CHICKEN

  • 1 tsp. sweet paprika
  • 1/2 tsp. ground cumin
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. salt
  • 1/4 tsp. Pepper
  • 4 (5-oz) boneless skinless chicken breasts
  • 1 tbsp. olive oil

TOMATO SALAD

  • 1 pt. cherry tomatoes, halved
  • 1 tbsp. olive oil
  • 1 sliced scallion
  • Pinch salt
  • Pinch Pepper

SWEET ‘N’ TANGY SLAW

  • 2 tbsp. cider vinegar
  • 1 tbsp. honey
  • 1/4 tsp. salt
  • 1/4 tsp. Pepper
  • 1/2 large head red cabbage, cored and shredded

QUICK PICKLED ONIONS

  • 2 tbsp. red wine vinegar
  • Pinch salt
  • Pinch sugar
  • small red onion, thinly sliced

DIRECTIONS

  1. Make chicken: Combine sweet paprika, ground cumin, cinnamon, salt, pepper, and pinch of red pepper flakes. Rub onto chicken breasts. Heat olive oil in a large skillet on medium. Cook chicken breasts until golden brown, 2 to 3 minutes per side. Transfer to oven and roast at 425°F until just cooked through, 9 to 11 minutes.
  2. Make slaw: Whisk together cider vinegar, honey, salt, and pepper. Toss with red cabbage. Let sit, tossing occasionally, at least 10 minutes or refrigerate up to 3 days.
  3. Make pickled onions: Whisk together red wine vinegar, sugar, and salt. Toss with small red onion. Let sit, tossing occasionally, for at least 20 minutes or refrigerate up to 3 days.
  4. Make tomato salad: Toss cherry tomatoes with olive oil, scallion, salt, and pepper.
  5. Assemble bowls: Combine arugula, chicken, tomato salad, slaw, and pickled onions in bowl.

 

Original recipe from Woman’s Day can be found here!

Recipe of the Week: Pecan Apple Chickpea Salad

INGREDIENTS

For the salad:

  • 1 (15 ounce) can chickpeas, rinsed and drained
  • 1 cup small diced organic honey crisp apples
  • 1/3 cup coarsely chopped raw or toasted pecans*
  • 1/3 cup dried tart cherries
  • 1 stalk of celery, diced
  • 2 tablespoons chopped flat-leaf parsley (or sub cilantro)
  • ¼ cup chopped green onions

For the dressing:

  • 3 tablespoons tahini
  • 2 teaspoons pure maple syrup
  • 1 teaspoon dijon mustard
  • 1 teaspoon apple cider vinegar
  • ¼ teaspoon garlic powder
  • ¼ teaspoon salt, plus more to taste
  • Lots of freshly ground black pepper
  • 2-3 tablespoons warm water, to thin dressing

For the wraps:

  • 3 large spinach tortillas*
  • 3-4 cups organic spinach
  • ¾ cup shredded carrots

INSTRUCTIONS

  1. Add rinsed and drained chickpeas to a large bowl and use a masher or fork to mash most of the chickpeas. Add in diced apples, chopped pecans, tart cherries, celery, parsley and green onions.
  2. In a separate bowl, make the dressing: Add tahini, honey, dijon, apple cider vinegar, garlic powder, salt, pepper and warm water. Mix to combine until a creamy dressing forms. Add more water if necessary. I found that somewhere between 2-3 tablespoons was perfect.
  3. Add dressing to the chickpea salad. Stir to combine and coat all the ingredients with dressing. Taste and adjust as necessary. You may want to add more salt and/or pepper.
  4. Lay out spinach wraps and add about 1 cup of spinach, top with ¼ cup shredded carrots. Top with ? of the chickpea salad mixture. Tightly roll up the wrap, tucking in the ends as you go. Secure tightly with a toothpick if necessary. Makes 3 large wraps! You can also eat the salad as is or put in lettuce wraps or Swiss chard. Salad will stay good for 5 days in the fridge.

*If you use smaller 8-inch tortillas, you’ll likely get 4 servings out of this recipe.

NUTRITION (for 1/3 of recipe without the spinach wrap)
Makes: 3
Serving Size: 1
418 Calories, 20.0g Fat, 52.3g Carb, 17.2g Sugar, 12.2g Protein

 

Original recipe from Ambitious Kitchen can be found here!

Recipe of the Week: Lemon-Dijon Pork One-Pan Dinner

Prep: 20 min. Bake: 20 min.
Makes: 4 servings

Ingredients: 

  • 4 teaspoons Dijon mustard
  • 2 teaspoons grated lemon zest
  • 1 garlic clove, minced
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil
  • 1-1/2 pounds sweet potatoes (about 3 medium), cut into 1/2-inch cubes
  • 1 pound fresh Brussels sprouts (about 4 cups), quartered
  • 4 boneless pork loin chops (6 ounces each)
  • Coarsely ground pepper, optional

Directions:

  1. Preheat oven to 425°. In a large bowl, mix first four ingredients; gradually whisk in oil. Remove 1 tablespoon mixture for brushing pork. Add vegetables to remaining mixture; toss to coat.
  2. Place pork chops and vegetables in a 15x10x1-in. pan coated with cooking spray. Brush chops with reserved mustard mixture. Roast 10 minutes.
  3. Turn chops and stir vegetables; roast until a thermometer inserted in pork reads 145° and vegetables are tender, 10-15 minutes. If desired, sprinkle with pepper. Let stand 5 minutes before serving.

Nutrition:
1 pork chop with 1-1/4 cups vegetables: 516 calories
17g fat, 505mg sodium, 51g carbohydrate, 19g sugars, 39g protein.

 

Original recipe can be found here!

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