Lynbrook | New Hyde Park | NY

success

RECIPE OF THE WEEK: ITALIAN CHICKEN,FARRO, AND VEGETABLE SKILLET

This week enjoy an Italian chicken, farro, and vegetable skillet. A great high-fiber, high-protein that is packed with nutrients and easy to prepare!

Time: 5 Mins      Cook Time: 35 Mins    Total: 40 Mins       Servings: 4

 Calories: 393kcal    Carbohydrates: 47g    Protein: 39g    Fat: 6g    

Ingredients/ Equipment:

  • 2 cups zucchini, chopped, about 2 small zucchini or 1 large
  • 1.5 cups red bell pepper, chopped, about 1 pepper
  • 1.5 cups shallots, sliced, about 3 large shallots
  • olive oil spray
  • 1 lb fat free ground chicken breast
  • 1 cup farro, dry, uncooked
  • 2 cups chicken broth
  • 14.5 oz diced tomatoes, canned
  • 1/4 cup basil, fresh
  • 1/4 cup parsley, fresh
  • 3 oz light mozzarella

Spice Mix

  • 1 tsp kosher salt
  • 1 tsp Italian seasoning
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp onion powder
  • 1/2 tsp oregano

Directions:

  1. Combine all of the spices.
  2. Rinse the farro in a colander or strainer. Add the farro to a small saucepan with the chicken broth.
  3. Bring this mixture to a boil, and then reduce to simmer. Simmer for 25 minutes or until the farro is tender and the liquid is absorbed.
  4. While the farro cooks, chop the zucchini and the pepper, and slice the shallots.
  5. Preheat a large skillet over medium high heat.
  6. Spray olive oil spray, and then add the zucchini, pepper, and onion.
  7. Season with 2 teaspoons of the spice blend.
  8. Cook the vegetables over medium high heat for 10 minutes, tossing frequently.
  9. Remove the vegetables from the pan and place them in a bowl to the side.
  10. In the same skillet, add more olive oil spray and the ground chicken.
  11. Add 3 teaspoons of the spice mixture to the chicken meat, and break the meat apart with a wooden spoon.
  12. Cook the chicken until it is no longer pink, then add the diced tomatoes with their juices.
  13. Simmer this mixture for about 5 minutes.
  14. Add the cooked farro and cooked reserved vegetables to the pot and stir to combine.
  15. Stir in the chopped herbs.
  16. Taste for seasoning, add the remaining seasoning mix if desired. Otherwise, save the reserved seasoning mix for another recipe.
  17. Top with the mozzarella, and cover with a lid to melt the cheese.

Original recipe can be found at sweetsavoryandsteph here!

RECIPE OF THE WEEK: PRESIDENTIAL CHICKEN

Enjoy presidential chicken this presidents week. A healthier take on the classic Nixon chicken recipe, a famous recipe credited to the Nixon family!

Prep Time: 15 Mins      Cook Time: 50 Mins    Servings: 4

 Calories: 296kcal    Carbohydrates: 10.4g    Protein: 33.9g    Fat: 13.3g    

Ingredients/ Equipment:

  • 1 (12 oz) package frozen broccoli
  • 2 1/2 cups cooked, chopped chicken
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp pepper
  • 3/4 tsp kosher salt
  • 1/2 tsp poultry seasoning
  • 1/8 tsp smoked paprika
  • 1/2 cup cottage cheese
  • 1/2 cup plain greek yogurt
  • 1/2 cup shredded sharp cheddar cheese

Directions:

  1. Heat oven to 350 degrees.
  2. In a large bowl stir together broccoli, chicken, onion powder, garlic powder, pepper, salt, poultry seasoning, smoked paprika, cottage cheese and yogurt. Spread the mixture in a 9×9 inch baking dish.
  3. Bake for 45 minutes. Sprinkle with cheese and bake for 5 more minutes. 
  4. Fill charred corn tortillas with the fish and top with the salsa.

Original recipe can be found at 365daysofcrockpot here!

RECIPE OF THE WEEK: SMOKY BLACK BEAN AND QUINOA SOUP

This week enjoy black bean and quinoa soup. Packed with delicious ingredients makes this soup a must have and it is 100% vegan too! Read the bottom of the recipe to see how you can add more protein to power up your day!

Total Time: 45 Mins    Servings: 4

 Calories: 355kcal    Carbohydrates: 52g    Protein: 14g    Fat: 12.5g    

Ingredients/ Equipment:

  • 1 1/2 Tbsp. olive oil
  • 1 onion, chopped
  • Kosher salt
  • 1/2 medium butternut squash (about 12 oz.), peeled and cut into 3/4-inch pieces 
  • 1 medium poblano pepper, cut into 1/4-inch pieces
  • 2 cloves garlic, pressed
  • 1 1/4 tsp. ground cumin
  • 1 canned chipotle in adobo, finely chopped, plus 1 tbsp. adobo 
  • 3 cups low-sodium vegetable broth 
  • 1 14-oz can diced fire-roasted tomatoes
  • 1/2 cup quinoa, rinsed
  • 1 15-oz can black beans, rinsed 
  • 1/3 cup cilantro, chopped, plus leaves for sprinkling
  • 1/3 cup roasted pepitas

Directions:

  1. Heat oil in Dutch oven on medium. Add onion and 1/2 teaspoon salt and cook, covered, stirring occasionally, 6 minutes. 
  2. Add squash and poblano and cook, stirring occasionally, 4 minutes. Stir in garlic and cumin and cook 1 minute. 
  3. Stir in chipotle and adobo, then broth, and bring to a boil. When edges of pot just start bubbling, stir in tomatoes and quinoa, reduce heat, and simmer gently, covered, until quinoa is tender, 12 to 14 minutes. 
  4. Stir beans into soup and cook until heated through, about 3 minutes. Stir in cilantro and serve topped with pepitas and additional cilantro if desired.

Power Up: Want an extra hit of protein? Fold in shredded rotisserie chicken, cooked ground turkey or pork, or leftover roasted shrimp when adding black beans and heat through before serving.

Original recipe can be found at goodhousekeeping here!

RECIPE OF THE WEEK: GRILLED FISH TACOS

This week enjoy grilled fish tacos. This high protein low-carb meal is a great healthy meal that is a fun spin on the traditional taco Tuesday!

Prep Time: 20 Mins      Total Time: 20 Mins    Servings: 4

 Calories: 385kcal    Carbohydrates: 1g    Protein: 30g    Fat: 32g    

Ingredients/ Equipment:

  • 3 Tbsp. fresh lime juice
  • 1/2 small red onion (finely chopped)
  • 1 jalapeño (thinly sliced)
  • 1/4 small pineapple (cut into 1/4″ pieces)
  • 4 medium tomatillos (husks removed and halved)
  • 1 1/4 lb. skinless white fish fillets (such as tilapia, cod or halibut)
  • 3/4 cup fresh cilantro leaves
  • 8 corn tortillas

Directions:

  1. In a bowl, combine lime juice, red onion, jalapeño, pineapple, and 1/4 teaspoon each salt and pepper.
  2. Heat grill to medium-high, then grill tomatillos until charred and beginning to soften, 2 to 3 minutes per side.
  3. Season skinless white fish fillets with 1/4 teaspoon each salt and pepper and grill until lightly charred and opaque throughout, 2 to 4 minutes per side, depending on the fish.
  4. Cut the tomatillos into 1/2-inch pieces and fold them into the pineapple mixture along with cilantro.
  5. Fill charred corn tortillas with the fish and top with the salsa.

Original recipe can be found at womansday here!

RECIPE OF THE WEEK: SHEET-PAN MISO CHICKEN & SWEET POTATOES

This week enjoy sheet-pan miso chicken & potatoes. This bold flavorful dish is a great healthy dish that really packs a punch! 

Prep Time: 10 Mins      Total Time: 50 Mins    Servings: 4

 Calories: 578kcal    Carbohydrates: 38g    Protein: 30g    Fat: 32g    

Ingredients/ Equipment:

1 (1″) piece ginger, peeled, grated or finely chopped

3 cloves garlic, grated or finely chopped

2 Tbsp. chili crisp, plus more for serving

2 Tbsp. honey

2 Tbsp. white miso paste

1 Tbsp. rice wine vinegar

1 Tbsp. plus 1 tsp. neutral oil, divided

1 lb. sweet potatoes, peeled, cut into 3/4″ pieces

2 small shallots, quartered 

4 bone-in, skin-on chicken thighs (about 2 lb.)

Kosher salt

Freshly ground black pepper

Chopped fresh cilantro, for serving

Directions

  1. Arrange a rack in center of oven; preheat to 425°. Place a baking sheet on rack to preheat.
  2. In a small bowl, combine ginger, garlic, chili crisp, honey, miso, vinegar, and 1 Tbsp. oil. In a large bowl, combine potatoes and shallots. Add half of miso mixture; season with salt. Toss until coated.
  3. Carefully remove baking sheet from oven. Drizzle with remaining 1 tsp. oil. Arrange vegetables in an even layer on sheet.
  4. Pat chicken dry; generously season both sides with salt and pepper. Transfer to a large bowl and add remaining miso mixture. Toss until coated. Arrange on sheet skin side up with potatoes in a single layer.
  5. Bake, rotating sheet halfway through, until an instant-read thermometer inserted into thickest part of chicken registers 165° and potatoes are cooked through and starting to caramelize, 30 to 35 minutes.
  6. Turn on broiler. Broiler, watching closely, until chicken skin is starting to brown, 2 to 3 minutes. Top with cilantro and chili crisp.

Original recipe can be found at delish here!

RECIPE OF THE WEEK: HEALTHY TURKEY MEATBALLS

This week try some healthy turkey meatballs. A great way to increase your protein and is leaner than beef!

Prep Time: 10 Mins  Cook Time: 20 Mins  Total Time: 30 Mins  Servings: 7 (6-7 meatballs each)

 Calories: 306kcal    Carbohydrates: 14g    Protein: 35g    Fat: 2g    

Ingredients/ Equipment:

  • 2 pounds ground turkey 93% lean
  • 1 cup bread crumbs or panko or rolled oats
  • 2/3 cup onion minced
  • 1/2 cup fresh parsley minced
  • 2 large eggs
  • 3 cloves garlic minced
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • Salt and freshly ground black pepper
  • 1/4 cup olive oil (for frying)

Directions

  1. In a large bowl, combine ground turkey, bread crumbs, onion, parsley, eggs, garlic, Worcestershire sauce, basil, oregano, 1 teaspoon salt, and ½ teaspoon pepper. 
  2. Using a strong spatula or your hands (I like to wear latex gloves), mix well. Shape the mixture into 1-inch balls (you should have around 48 total).
  3. Preheat oven to 400 degrees. Line a rimmed baking sheet with foil for easy cleanup. Coat a wire rack with nonstick spray and set on prepared baking sheet.
  4. Arrange meatballs on rack, brush with oil, and bake until browned with crispy edges, about 15 to 20 minutes (an internal thermometer should read 165 degrees for 15 seconds).
  5. Heat oil in a large skillet over medium-high heat. Fry the meatballs in batches until browned on all sides and the meatballs are cooked, about 5 to 7 minutes per batch (an internal thermometer should read 165 degrees for 15 seconds). Add more oil between batches if the skillet looks dry.

Original recipe can be found at culinary hill here!

RECIPE OF THE WEEK: BLUEBERRY SMOOTHIE BOWL

This week enjoy a blueberry smoothie bowl. Start your day off strong with this high-protein meal/snack!

Total Time: 10 Mins           Servings: 2

 Calories: 370kcal    Carbohydrates: 32g    Protein: 25g    Fat: 17g    

Ingredients/ Equipment:

  • 1 cup frozen blueberries
  • 1/2 cup unsweetened almond milk
  • 1 1/2 scoops protein powder
  • 2 Tbsp. unsweetened almond butter
  • 1 tsp. pure vanilla extract
  • 1/2 cup fresh blueberries
  • 1/4 cup vanilla granola
  • 2 Tbsp. sliced almonds
  • 2 tsp. hemp seeds
  • 1 tsp. ground cinnamon

Directions

  1. In blender, puree frozen blueberries, almond milk, protein powder, almond butter, and vanilla until creamy. Divide between two bowls.
  2. Top each bowl with fresh blueberries, granola, almonds, hemp seeds, and cinnamon before serving.

Original recipe can be found at https://www.prevention.com/food-nutrition/recipes/a38007030/blueberry-smoothie-bowl-recipe/

RECIPE OF THE WEEK: 20- MINUTE CREAMY CHICKEN MARSALA WITH PROSCIUTTO

This week enjoy creamy chicken marsala with prosciutto. A quick, high-protein delicious dish that will have you running back for more!

Active Time: 20 Mins           Total Time: 20 Mins      Servings: 4

 Calories: 396kcal    Carbohydrates: 11g    Protein: 34g    Fat: 21g    

Ingredients/ Equipment:

  • 1 pound chicken cutlets, trimmed
  • ½ teaspoon ground pepper, divided
  • ¼ teaspoon salt, divided
  • ¼ cup white whole-wheat flour
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 ounces prosciutto, chopped (½ cup)
  • 8 ounces sliced cremini mushrooms
  • ¼ cup minced shallots
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • ½ cup low-sodium chicken broth
  • ½ cup heavy cream
  • ½ cup Marsala wine
  • Chopped fresh parsley for garnish

Directions

  1. Season chicken with 1/4 teaspoon pepper and 1/8 teaspoon salt. Place flour in a shallow dish and dredge the chicken in it, pressing gently to help it adhere. Discard any excess flour.
  2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, flipping once, until lightly browned, 2 to 3 minutes per side. Transfer to a plate.
  3. Add prosciutto to the pan and cook, scraping up any browned bits, for 30 seconds. Add the remaining 1 tablespoon oil and mushrooms; cook, stirring occasionally, until tender, about 4 minutes. Stir in shallots, garlic, thyme and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt; cook, stirring often, until the shallot is translucent, about 1 minute. Stir in broth, cream and Marsala, scraping up any browned bits. Cook until slightly reduced, about 2 minutes.
  4. Return the chicken and any accumulated juices to the pan. Cook, flipping the cutlets occasionally, until hot, 1 to 2 minutes. Serve sprinkled with parsley, if desired.

Original recipe can be found at eating well here!