Lynbrook | New Hyde Park | NY

summer

Recipe of the Week: Salmon Couscous Salad

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Ingredients

  • 1 cup uncooked couscous
  • 1 Tbsp. plus 2 tsp. extra-virgin olive oil, divided
  • 3/4 tsp. kosher salt, divided
  • 1 (12-oz.) fillet salmon, skin-on
  • 2 tsp. za’atar spice
  • 1/2 English cucumber, sliced into coins and then quartered
  • 3/4 cup fresh parsley, roughly chopped
  • 1/3 cup fresh dill, finely chopped
  • 1/3 cup minced red onion

Feta Dressing

  • 1/3 cup extra-virgin olive oil
  • 2 Tbsp. fresh lemon juice
  • 2 tsp. Dijon mustard
  • 2 tsp. honey or maple syrup
  • 1 garlic clove, minced
  • 1/4 tsp. each kosher salt and black pepper
  • 1/3 cup crumbled feta cheese

Instructions

  1. Prepare Couscous: In a medium saucepan, bring 1 1/4 cups water, 1 Tbsp. olive oil, and 1/4 tsp. salt to a boil. Stir in the couscous, cover with a lid, and remove from heat. Let the couscous steam for 5 minutes. Use a fork to fluff the couscous and break up any clumps. Transfer to a large bowl to slightly cool.
  2. Cook Salmon: Pat salmon dry with a paper towel. Rub with 2 tsp. olive oil, and season with za’atar spice and 1/2 tsp. salt. You can cook salmon one of two ways: under the broiler or on the stovetop:
    • Broil Salmon: Preheat broiler with oven rack 6 inches from heat. Place fillet, skin side down, on a foil-lined baking sheet. Broil to desired degree of doneness, 8 to 10 minutes.
    • Sauté Salmon: Heat 1 to 2 Tbsp. of olive oil in a skillet over medium-high. Place salmon, skin side-down, in pan and cook for about 3 minutes, until the flesh turns from translucent to opaque all the way up the sides. Gently flip salmon (usually a fish spatula, ideally), turn off heat, and cook for another 3 to 4 minutes, or until fully cooked.
    • Once the salmon is cooked, let rest for about 5 minutes before using a fork to flake into small pieces.
  3. Prepare Feta Dressing: In a medium bowl, combine olive oil, lemon juice, Dijon mustard, honey, garlic, salt and pepper; whisk to combine. Stir in feta cheese.
  4. Assemble Salad: To the bowl with cooled couscous, add cucumber, parsley, dill, and red onion; toss well. Add flaked salmon and dressing; gently stir to combine. Taste and adjust seasonings as needed. Garnish with extra crumbled feta and/or herbs, if desired.

Nutrition

Serving: 1 cup | Calories: 420kcal | Carbohydrates: 21g | Protein: 23g | Fat: 26g

Original recipe from Dishing Out Health can be found here!

Recipe of the Week: Zucchini and Corn Fiesta Salad

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Servings: 6 servings

Ingredients

  • 2 Tbsp. extra-virgin olive oil
  • 3 small-medium size zucchinis, sliced into 1/4 inch thick coins
  • 1 jalapeño, seeds and ribs removed, finely chopped
  • 2 minced garlic cloves
  • 1/4 tsp. kosher salt
  • 1 1/2 cups frozen/thawed corn
  • 1 pint cherry tomatoes, halved
  • 1/2 cup crumbled feta cheese

Chili-Lime Vinaigrette

  • 3 Tbsp. extra-virgin olive oil
  • 2 Tbsp. fresh lime juice
  • 1/2 tsp. chili powder
  • 1/4 tsp. kosher salt
  • 1/4 tsp. ground cumin
  • 3 Tbsp. finely chopped fresh cilantro, plus more for garnish

Instructions

  1. Heat 2 Tbsp. oil in a large skillet over medium. Add zucchini; cook 5 to 7 minutes, stirring only occasionally, until golden-brown and tender. Add jalapeño and garlic; cook 2 more minutes, until aromatic. Stir in corn, cook 1 minute, until heated through. Season with salt and transfer mixture to a bowl.
  2. Prepare Chili-Lime Vinaigrette by combining olive oil, lime juice, chili powder, salt, cumin, and cilantro in a small bowl; stir with a whisk.
  3. Add tomatoes and feta cheese to zucchini mixture. Pour dressing on top and gently toss to combine. Garnish with additional cilantro, if desired.

Nutrition

Serving: 0.5cup, Calories: 150kcal, Carbohydrates: 16g, Protein: 5g, Fat: 8g

Original recipe from Dishing Out Health can be found here!

Salmon Salad Rice Bowl

PREP TIME: 5 mins       COOK TIME: 0 mins     TOTAL TIME: 5 mins

This quick and easy rice bowl makes a great high protein lunch that fits into your budget. This recipe serves one, but double up and make your meals ahead to save time, too!

Ingredients:

  • 1 5-ounce can skinless wild pink or red salmon (in water drained)
  • 1 tablespoon light mayonnaise
  • 2 teaspoons sriracha sauce (plus more for topping)
  • 2 scallions (white and greens separated)
  • Pinch kosher salt
  • 3/4 cup cooked brown rice (heated)
  • ½ cup chopped cucumber
  • Furikake or chopped nori and sesame seeds (for garnish)

Instructions:

  1. In a small bowl, combine the salmon, mayonnaise, sriracha, scallion whites and pinch of salt and mix well.
  2. In the bowl you plan to serve in, add the rice.
  3. Top it with the salmon salad, chopped cucumber, furikake and scallion greens plus more sriracha if desired.

Nutrition:

Serving: 1 bowl

Calories: 389kcal, Carbohydrates: 39g, Protein: 25g, Fat: 14g

Original recipe from Skinny Taste can be found here!

Recipe of the Week: Roasted Veggie Enchilada Casserole

Prep Time: 45 mins
Cook Time: 60 mins
Total Time: 1 hour 45 minutes
Yield: 6 to 8 servings

Roasted Veggie Enchilada Casserole

INGREDIENTS

Roasted veggies

  • 1/2 medium head of cauliflower, cut into 1/2-inch chunks
  • 1 large sweet potato, peeled and cut into 1/2-inch cubes (about 2 cups)
  • 2 red bell peppers, cut into 1” squares
  • 1 medium yellow onion, sliced into wedges about 1/2” wide
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon ground cumin, divided
  • Salt
  • Freshly ground black pepper

Remaining ingredients

  • 2 1/4 cups (18 ounces) red salsa, either homemade or jarred
  • 1/2 cup chopped fresh cilantro, plus extra for garnish
  • 9 to 10 corn tortillas, halved
  • 1 can (15 ounces) black beans, rinsed and drained, or 1 1/2 cups cooked black beans
  • 2 big handfuls (about 2 ounces) baby spinach leaves
  • 2 cups shredded Monterey Jack cheese

INSTRUCTIONS

  1. To roast the veggies (this can be done up to 2 days in advance): Preheat the oven to 400 degrees Fahrenheit with racks in the middle and upper third of the oven. Line two large, rimmed baking sheets with parchment paper to prevent the vegetables from sticking.
  2. On one pan, combine the cauliflower and sweet potato. On the other pan, combine the bell peppers and onion. Drizzle half of the olive oil over one pan, and the other half over the other pan. Same with the cumin.
  3. Sprinkle both pans lightly with salt and pepper, then toss each one until the vegetables are lightly coated in oil and spices, adding another light drizzle of olive oil if necessary. Arrange the vegetables in an even layer across each pan. Bake until the vegetables are tender and caramelized on the edges, about 30 to 35 minutes, tossing the veggies and swapping the pans halfway.
  4. When you’re ready to assemble, reduce the oven heat to 350 degrees Fahrenheit and lightly grease a 9? square baker. Stir the cilantro into the salsa.
  5. To assemble, spread 1/2 cup salsa evenly over the bottom of the baking pan. Add a single layer of halved tortilla pieces, arranging them so they completely cover the salsa.
  6. Top with 1/2 of the beans, 1/3 of the vegetables, 1/2 of the of spinach, and 1/3 of the cheese.
  7. Make a second layer of tortillas (press down on the mixture a little to make room for the next layers). Top with 1/2 of the remaining salsa, all of the remaining beans, 1/2 of the remaining vegetables, all of the remaining spinach, and 1/2 of the remaining cheese.
  8. Make a third layer of tortillas. Top with the remaining salsa, vegetables, and cheese.
  9. Cover the pan with parchment paper or aluminum foil. Bake for 20 minutes, then remove the parchment paper or aluminum foil and bake for 10 more minutes, or until heated through.
  10. Let the casserole cool for 10 minutes, to give it time to set and reach a palatable temperature. Before serving, sprinkle the top lightly with additional chopped cilantro.

Original recipe from Cookie & Kate can be found here!

Recipe of the Week: Ground Turkey Sloppy Joes

Yields: 6 servings

INGREDIENTS:

Ground Turkey Sloppy Joes
  • 2 tbsp. olive oil
  • 1 medium yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1 carrot, chopped
  • Kosher salt and freshly ground black pepper
  • 2 cloves garlic, pressed
  • 1 lb. lean ground turkey or chicken
  • 1 tbsp. chili powder
  • 1/4 tsp. ground cinnamon
  • 1 (8-ounce) can tomato sauce
  • 1/4 c. sweet relish
  • 2 tsp. Worcestershire sauce
  • 2 tbsp. red wine vinegar, divided
  • 3 Persian cucumbers, thinly sliced
  • 1/2 c. thinly sliced red onion
  • 6 thick slices toast or split burger buns

DIRECTIONS:

  1. Heat oil in a large skillet over medium heat. Add yellow onion, bell pepper, and carrot. Season with salt and pepper. Cook, stirring occasionally, until tender, 6 to 8 minutes.
  2. Add garlic and cook, stirring occasionally, until fragrant, 30 seconds. Add turkey and cook, breaking it up with a spoon, until no longer pink, 4 to 6 minutes. Add chili powder and cinnamon. Cook, stirring occasionally, 1 minute. Add tomato sauce and relish.
  3. Simmer until beginning to thicken, 2 to 4 minutes. Stir in Worcestershire and 1 tablespoon vinegar.
  4. Toss together cucumbers, red onion, and remaining tablespoon vinegar in a bowl. Season with salt. Let sit, tossing occasionally, 4 to 6 minutes.
  5. Spoon meat mixture on top of toast and top with pickles.

Original recipe from Country Living can be found here!

Recipe of the Week: Tofu Stir Fry

Let’s load up our weeknight dinner with fresh, colorful vegetables and plant-based protein. Get creative by adding the vegetables you like, make it spicy by adding sriracha, or add whole grains for a complete meal.

PREP TIME: 15 mins, COOK TIME: 15 mins, TOTAL TIME: 30 mins

Tofu Stir Fry

Ingredients:

Sauce:

  • 1/4 cup reduced-sodium soy sauce (or gluten-free soy sauce)
  • 1/4 cup reduced-sodium vegetable broth
  • 1 Tbsp honey (or brown sugar for vegan)

Stir Fry:

  • 16 ounces super firm tofu (drained, pressed)
  • 1 Tbsp reduced-sodium soy sauce (or gluten-free soy sauce)
  • 2 Tbsp cornstarch or arrowroot powder
  • 1 Tbsp neutral oil (such as grapeseed or canola)
  • 1 Tbsp sesame oil
  • 1 red bell pepper (diced 1/2 inch)
  • 1 small bunch of broccolini (chopped 1-inch)
  • 4 garlic cloves (minced)
  • 1 Tbsp grated ginger
  • 1 Tbsp sesame seeds (toasted)

Instructions:

  1. In a small bowl combine soy sauce, vegetable broth and honey. Set aside.
  2. Once the tofu has drained, slice in half then into 1/2 inch cubes and place into a large bowl and season with 1 tablespoon soy sauce.
  3. Sprinkle cornstarch on top and gently toss with your hands to ensure all tofu pieces are covered.
  4. In a large nonstick skillet or wok, add 1 tablespoon oil and heat to medium-high.
  5. Add the tofu and let it get crispy without touching it or flipping for 3-4 minutes, then repeat on all sides.
  6. Remove tofu and set aside.
  7. To the skillet at medium heat, add sesame oil, red peppers, broccolini and cook until softened, about 5 minutes.
  8. Add the garlic and ginger and cook 30 to 60 seconds.
  9. Add the tofu and sauce, toss and cook for an additional 1 to 2 minutes, or until sauce is slightly thickened and the tofu is heated through.
  10. Top with sesame seeds.
  11. Serve the stir fry by itself or with rice or soba noodles, or if you want to keep it low-carb, use cauliflower rice or zucchini noodles.

Nutrition:

Serving: 1 cup, Calories: 294 calories, Carbohydrates: 21.5g, Protein: 18.5g, Fat: 16g

Original recipe from Skinny Taste can be found here!

Recipe of the Week: Sweet Potato Salmon Cakes

We know you’re running a tight schedule, so look no further for a quick and easy weeknight meal. These cakes are packed with whole grains, protein and taste like you’ve spent hours in the kitchen!

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 6 cakes

Ingredients

  • 1 medium sweet potato, peeled
  • 1/2 cup cooked quino
  • 1 6 oz can wild salmon (skinless and boneless if possible)
  • 2 large eggs
  • 4 green onions minced
  • 2 tablespoons gluten-free cornmeal/flour of choice
  • Salt & pepper to taste
  • Oil for cooking

Instructions

  1. Cut the sweet potato into cubes. You’ll have about 2 cups. Add them to a steamer basket and steam for 5 – 7 minutes until the potatoes are fork-tender.
  2. Allow the sweet potatoes to cool slightly, then transfer them to a bowl and mash them until (almost) smooth.
  3. Add the rest of ingredients into the mixing bowl and mix with a wooden spoon until everything is combined and a dough has formed.
  4. Form the dough into 6 patties, place on a plate and set aside.
  5. Heat the oil in a 10″ skillet over medium heat. Sauté the salmon cakes for 3 – 5 minutes per side, until browned, crispy and heated through.
  6. Serve warm with your desired dipping sauce (try guacamole with sriracha mixed in!)

Nutrition

Serving: 1cake | Calories: 134kcal | Carbohydrates: 10g | Protein: 8g | Fat: 6g

Original recipe from Simply Quinoa can be found here!

Recipe of the Week: Vegetarian Gyros

Looking for dinner that’s an easy, meatless meal? Think Greek! These Vegetarian Gyros are made with strips of Portobello mushrooms and a homemade Tzatziki Sauce. Just top with fresh veggies and dinner is served!

Prep: 25 mins
Cook: 12 mins
Total: 30 mins
Servings: 4 gyros

INGREDIENTS:

For the Gyros

  • 8 ounces portobello mushroom caps (2 large or 3 medium caps), don’t remove gills
  • 1 tablespoon avocado oil or olive oil
  • 1 tablespoon Greek seasoning*
  • 4 pita bread rounds
  • Toppings: sliced tomato, thinly sliced red onion, sliced cucumber, crumbled feta cheese

For the Tzatziki Sauce

  • ½ cup grated English cucumber, squeezed to remove water
  • ½ cup plain Greek yogurt
  • 1 ½ tablespoons lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon fresh dill
  • 2 garlic cloves, minced
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper

INSTRUCTIONS:

  1. Preheat the oven to 400 degrees and line a large baking sheet (or two smaller baking sheets) with parchment paper.
  2. Gently rub portobello caps with a paper towel to remove any dirt. It is not necessary to remove the gills (they will add more flavor). Slice each portobello into ¼-inch-thick strips (and no thicker than ?-inch-thick strips).
  3. In a bowl, gently toss portobello strips with oil and Greek seasoning. Spread out portobello strips and pieces in an even layer on the baking sheet(s) – it’s OK to place them somewhat close together as they will shrink during cooking. Bake the portobello strips for 12 minutes.
  4. While the portobello strips are baking, prepare the tzatziki sauce. In a small bowl, combine all of the sauce ingredients; mix gently to combine.
  5. To serve, heat pita rounds directly on the rack in the hot oven for 1 minute. Divide the baked portobello strips among the pita rounds and top with tomato slices, red onions, cucumber, feta, and a drizzle of Tzatziki Sauce.

NOTE: Make your own Greek seasoning: combine 1 tsp dried oregano, ½ tsp dried onion flakes (or onion powder), ½ tsp garlic powder, ¼ tsp dried dill, ¼ tsp marjoram, ¼ tsp dried thyme.

NUTRITION INFORMATION

Serving Size: 1 gyro with 1/4 cup Tzatiki sauce

Calories: 377

Fat: 8 g, Carbohydrate: 66 g, Protein: 15 g

Original recipe from the Real Food RDs can be found here!