Lynbrook | New Hyde Park | NY

weight loss

RECIPE OF THE WEEK: MEAL PREP TURKEY MEATBALLS & ZOODLES

This week enjoy meal prep turkey meatballs and zoodles! A quick high protein meal that is great for meal prepping!

Prep Time: 10 Mins   Cook Time: 20 mins   Total: 30 Mins   Serving = 4

Calories: 311kcal    Carbohydrates: 14g    Protein: 30g    Fat: 15g    

Ingredients/ Equipment:

  • 4 medium Zucchini, spiralized
  • 2 Cups Marinara Sauce
  • 2 Tbsp Freshly Grated Parmesan Cheese
  • 2 Tbsp Freshly chopped parsley, to garnish

For The Meatballs:

  • 1 1/2 lbs Ground Turkey
  • 1/4 Cup Freshly grated Parmesan cheese
  • 1 Egg
  • 1 Tbsp Italian seasoning
  • 1/4 Tsp Chili Flakes
  • Sea Salt and freshly ground black pepper, to taste

Directions:

  1. Preheat oven to 400 degrees F and line a sheet pan with parchment paper.
  2. In a large mixing bowl, add all meatballs ingredients and stir until well combined. Take spoonfuls of the mixture add roll it between your palms to create the meatballs.
  3. Place meatballs into the prepared baking sheet and bake for 15-18 minutes, or until cooked through and golden brown on the sides.
  4. Divide the zoodles among 4 meal prep containers. Top with marinara sauce, meatballs, parmesan and garnish with fresh chopped parsley.

Original recipe can be found at healthyfitness here!

RECIPE OF THE WEEK: NO BAKE PEANUT BUTTER QUINOA ENERGY BALLS

This week have a no bake peanut butter quinoa energy balls. A quick healthy perfect snack that requires zero baking!

Prep Time: 10 Mins   Total: 10 Mins   Makes 12 Servings  1 Serving =1 Ball  

 Calories: 132kcal    Carbohydrates: 16.3g    Protein: 4.2g    Fat: 6.2g    

Ingredients/ Equipment:

  • 1 cup cooked quinoa1 cup rolled oats
  • 3 Tbsp shredded coconut
  • 1/3 cup raisins or dried cranberries
  • 1/4 cup sunflower seeds
  • 1/3 cup peanut butter, or nut butter of choice
  • 1/4 cup maple syrup
  • 1 tsp vanilla
  • 1/2 tsp cinnamon
  • Pinch of sea salt

Directions:

  • Mix all ingredients together in a large bowl or process in a blender until well combined.
  • Form dough into balls using your hands (about the size of a golf ball) and place on a cookie sheet or small pan (something that will fit in your freezer). Chill for about 2 hours until firm. Enjoy!

Original recipe can be found at eatyourselfskinny here!

RECIPE OF THE WEEK: GREEK SALAD COTTAGE CHEESE BOWL

  

Enjoy a Greek salad cottage cheese bowl. A great healthy food option that is fast and packed with protein!

Prep Time: 15 Mins    Total: 30 Mins   Servings: 4

 Calories: 386kcal    Carbohydrates: 23g    Protein: 27g    Fat: 20g    

Ingredients/ Equipment:

  • 4 large eggs 
  • 2 Persian cucumbers, halved, cut into 1/2″ pieces
  • 1 medium orange or yellow bell pepper, seeds and ribs removed, cut into 1/2″ pieces 
  • 1 cup halved cherry tomatoes 
  • 1/4 cup sliced pitted Kalamata olives 
  • 3 Tbsp. extra-virgin olive oil
  • 2 Tbsp. capers, drained 
  • 2 Tbsp. fresh lemon juice
  • 1 tsp. za’atar, plus more for serving (optional)
  • Kosher salt
  • Freshly ground black pepper
  • 1/3 cup fresh mint and/or parsley leaves, torn if large
  • 3 cups low-fat cottage cheese
  • Whole grain pita chips, for serving

Directions:

  1. In a small pot, cover eggs with 2″ water. Bring to a simmer, then cover pot and remove from heat. Let sit 8 minutes. Drain eggs and immediately transfer to a bowl of ice water. Let cool until cold to the touch, about 3 minutes. Peel and halve lengthwise; set aside.
  2. In a medium bowl, toss cucumbers, bell pepper, tomatoes, olives, oil, capers, lemon juice, and za’atar (if using); season with salt and pepper. Stir in mint.
  3. Divide cottage cheese among bowls. Top with tomato salad and reserved eggs. Sprinkle with more za’atar (if using). Serve with pita chips alongside.

Original recipe can be found at https://www.delish.com/cooking/recipe-ideas/a60098946/greek-salad-cottage-cheese-bowl-recipe/

RECIPE OF THE WEEK: AVOCADO TOAST WITH EGG

This week enjoy avocado toast in four different ways! This super healthy fast meal is a great way to kick start your day and keep you energetic throughout!

Cook Time: 5 Mins     Prep Time: 5 Mins    Total: 10 Mins   Servings: 1 Toast

 Calories: 229kcal    Carbohydrates: 23g    Protein: 12g    Fat: 10g    

Ingredients/ Equipment:

  • 1 slice whole grain or gluten-free bread, toasted (I love Dave’s Killer Bread good seed, thin sliced)
  • 1 oz mashed, 1/4 small haas avocado
  • cooking spray
  • 1 large egg
  • kosher salt and black pepper to taste
  • hot sauce or red pepper flakes, optional

Directions:

  • Mash the avocado in a small bowl and season with salt and pepper.

For Sunny Side Up Egg Option:

  • Heat a small nonstick skillet over low heat, when hot spray with oil and gently crack the egg into the skillet. Cover and cook until the egg sets and the yolk is to your liking.

Hard Boiled Egg Option:

  • I have several methods to make hard boiled eggs, you can make hard boiled eggs on the stove, air fryer hard boiled eggs, or instant pot hard boiled eggs.

Scrambled Egg Option:

  • Beat the egg in a small bowl with a fork and season with a pinch of salt. Heat a small nonstick skillet over low heat, when hot spray with oil and pour the egg into the skillet. When the edges start to set, gently fold the eggs until the eggs are cooked through, about 2-3 minutes.

Poached Egg Option:

  • Bring a small pot of water to a boil. Crack the egg into a small bowl. When the water is boiling stir 1 teaspoon of white vinegar into the water and stir in a circular motion to create a vortex. Lower the heat then carefully add the egg to the middle of the pot and cook for 3-4 minutes, until the yolk is cooked to your liking. Remove the egg with a slotted spoon and place on a paper towel.

To finish the avocado toast:

  • Place mashed avocado over toast, top with egg, sprinkle with salt and pepper and/or hot sauce or red pepper flakes, if desired!

Original recipe can be found at https://www.skinnytaste.com/avocado-toast-with-sunny-side-egg/

RECIPE OF THE WEEK: ALMOND & LEMON CRUSTED FISH WITH SPINACH

This week enjoy almond & lemon crusted fish with spinach. Paired with a white fish like cod or halibut makes this a foolproof way to shake up your fish dinner.

Cook Time: 25 Mins         Total: 25 Mins      Servings: 4

Calories: 244kcal    Carbohydrates: 8g    Protein: 27g    Fat: 12g    

Ingredients/ Equipment:

  • Zest and juice of 1 medium lemon, divided
  • ½ cup sliced almonds, coarsely chopped
  • 1 tablespoon finely chopped fresh dill or 1 teaspoon dried dill
  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
  • 1 teaspoon kosher salt, divided
  • Freshly ground pepper to taste
  • 1 1/4 pounds cod (see Tip) or halibut, cut into 4 portions
  • 4 teaspoons Dijon mustard
  • 2 cloves garlic, slivered
  • 1 pound baby spinach
  • 4 Lemon wedges for garnish

Directions:

  1. Preheat oven to 400 degrees F. Coat a rimmed baking sheet with cooking spray.
  2. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
  3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
  4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

Original recipe can be found at https://www.eatingwell.com/recipe/252355/almond-lemon-crusted-fish-with-spinach/

RECIPE OF THE WEEK: GREEK BROCCOLI SALAD

This week enjoy broccoli salad. A great light nutritious dish packed with whole foods makes this side dish a must have!

Prep Time: 35 Mins      Total: 35 Mins       Servings: 4

Calories: 272kcal    Carbohydrates: 16.9g    Protein: 8g    Fat: 21.6g    

Ingredients/ Equipment:

  • 1 large bunch of broccoli (about 1 ¼ pounds), florets removed and sliced into small, bite-sized pieces
  • ? cup roughly chopped sun-dried tomatoes*
  • ¼ cup chopped shallot or red onion
  • ¼ cup crumbled feta cheese or thinly sliced kalamata olives
  • ¼ cup sliced almonds

Dressing

  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon honey or maple syrup or agave nectar
  • 1 clove garlic, pressed or minced
  • ½ teaspoon dried oregano
  • ½ teaspoon Dijon mustard
  • ¼ teaspoon salt, more to taste
  • Pinch red pepper flakes

Directions:

  1. In a medium-sized serving bowl, toss together the broccoli, sun-dried tomatoes, shallot or red onion, feta or olives and almonds.
  2. In a small bowl, whisk together all of the dressing ingredients until emulsified. Drizzle the dressing over the salad and toss well.
  3. For best flavor, let the salad rest for 30 minutes before serving so the broccoli has a chance to marinate in the bold, lemony dressing. (It’s great right away, too, though!)

Original recipe can be found at cookieandkate here!

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!