Lynbrook | New Hyde Park | NY

Workout

RECIPE OF THE WEEK: ROASTED CHICKPEA, TOMATO AND CHICKEN BOWLS

This week enjoy roasted chickpea, tomato and chicken bowls! This protein packed bowl is a perfect feel-good meal to try out!

Total Time: 30 Mins    Servings: 4

 Calories: 309kcal    Carbohydrates: 37g    Protein: 21g    Fat: 11.5g    

Ingredients/ Equipment:

  • 1/2 Tbsp. coriander seeds
  • 1 tsp. cumin seeds
  • 1/4 tsp. red pepper flakes
  • 1/2 tsp. ground sumac, divided
  • Kosher salt and pepper
  • 1 pt. grape tomatoes
  • 4 cloves garlic, smashed
  • 2 Tbsp. plus 1 tsp. olive oil, divided
  • 1 8-oz. boneless, skinless chicken breast
  • 1 5-oz. can chickpeas, rinsed
  • 1 cup cooked farro
  • 1 scallion, thinly sliced
  • 1 1/2 Tbsp. white wine vinegar
  • 4 cups baby greens (spinach, kale, arugula, or a combination)

Directions:

  1. Heat oven to 425°F. With mortar and pestle, coarsely crush coriander and cumin seeds. Stir in red pepper flakes, 1/4 teaspoon sumac, and a pinch of salt.
  2. On rimmed baking sheet, toss tomatoes and garlic with 1 tablespoon oil and spices. Roast 12 minutes.
  3. Meanwhile, heat 1 teaspoon oil in small skillet on medium. Season chicken with 1/4 teaspoon each salt and pepper and cook until golden brown, 5 to 6 minutes. Turn and cook 1 minute.
  4. Toss tomato mixture with chickpeas, nestle chicken among tomatoes, and continue roasting until chicken is cooked through, 6 to 8 minutes more. Transfer chicken to cutting board and let rest 5 minutes before slicing.
  5. In bowl, toss farro, scallion, vinegar, remaining 1 tablespoon oil, and a pinch each of salt and pepper. Fold in chickpea-tomato mixture and chicken, then greens.

Original recipe can be found at https://www.goodhousekeeping.com/food-recipes/a46146826/roasted-chickpea-tomato-and-chicken-bowl-recipe/

RECIPE OF THE WEEK: TUSCAN FISH PACKETS

This week enjoy Tuscan fish packets! A different and healthy way to serve your end of summer catches!

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

 Calories: 270kcal    Carbohydrates: 23g    Protein: 38g    Fat: 2g    

Ingredients/ Equipment:

  • 1 can (15 ounces) great northern beans, rinsed and drained
  • 4 plum tomatoes, chopped
  • 1 small zucchini, chopped
  • 1 medium onion, chopped
  • 1 garlic clove, minced
  • 1/4 cup white wine
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon pepper, divided
  • 4 tilapia fillets (6 ounces each)
  • 1 medium lemon, cut into 8 thin slices

Directions:

  1. Preheat oven to 400°. In a bowl, combine beans, tomatoes, zucchini, onion, garlic, wine, 1/2 teaspoon salt and 1/8 teaspoon pepper.
  2. Rinse fish and pat dry. Place each fillet on an 18×12-inch piece of heavy-duty foil; season with remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Spoon bean mixture over fish; top with lemon slices. Fold foil around fish and crimp edges to seal. Transfer packets to a baking sheet.
  3. Bake until fish just begins to flake easily with a fork and vegetables are tender, 15-20 minutes. Be careful of escaping steam when opening packets.

Original recipe can be found at tasteofhome here!

RECIPE OF THE WEEK: Lemon-Blueberry Oatmeal Bars

This week enjoy lemon-blueberry oatmeal bars. This easy breakfast/snack is perfect for the busy month of September!

Active Time: 25 Mins      Total Time: 1 her 35 Mins    Servings: 9

 Calories: 192kcal    Carbohydrates: 29g    Protein: 6g    Fat: 6g    

Ingredients/ Equipment:

  • 2 cups old-fashioned rolled oats
  • ½ cup chopped toasted almonds plus 2 tablespoons, divided
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • ? teaspoon baking soda
  • ½ cup well-stirred coconut milk or low-fat milk
  • 4½ tablespoons honey
  • ¼ cup unsweetened applesauce
  • 1 large egg, at room temperature
  • 1 large egg white, at room temperature
  • 1 tablespoon grated lemon zest
  • 1 teaspoon vanilla extract
  • 1 cup fresh blueberries, divided
  1. Stir oats, 1/2 cup almonds, baking powder, salt and baking soda together in a large bowl. Whisk coconut milk (or low-fat milk), honey, applesauce, egg, egg white, lemon zest and vanilla in a medium bowl until well combined. Add the milk mixture to the oat mixture; stir until well combined. Fold in 2/3 cup blueberries. Let stand at room temperature for 30 minutes, stirring occasionally.
  2. Meanwhile, preheat oven to 350°F. Coat an 8-inch-square baking pan with cooking spray; line with parchment paper, leaving a 2-inch overhang on all sides.
  3. Spread the mixture evenly in the prepared pan. Top with the remaining 1/3 cup blueberries and 2 tablespoons almonds, pressing gently into the surface.
  4. Bake until set and edges are starting to turn golden, 30 to 35 minutes. Let cool in the pan on a wire rack for 10 minutes. Using the parchment overhangs as handles, remove from the pan and cut into 9 bars using a sharp knife. Serve warm or at room temperature.

Original recipe can be found at eatingwell here!

RECIPE OF THE WEEK: GREEK YOGURT CHICKEN SALAD LETTUCE WRAPS

This week enjoy some Greek yogurt chicken salad lettuce wraps! This healthy snack option is perfect for when you want something refreshing and with high protein!

Prep Time: 15 Mins    Cook Time: 7 Mins    Total: 22 Mins     Servings = 10 

Calories: 148 kcal       Carbohydrates: 9 g      Protein: 16 g      Fat: 5 g  

Ingredients/ Equipment:

  • 1 pound boneless skinless chicken breasts
  • 1 teaspoon olive oil
  • salt and freshly ground black pepper to taste
  • 1/2 teaspoon garlic powder
  • 1/4 cup celery , diced
  • 1/2 cup red onion , diced
  • 1/2 cup grapes , red or green, halved
  • 1/2 cup apple , diced
  • 1/4 cup dried cranberries , diced
  • 1/4 cup almonds , chopped
  • 1/3 cup plain Greek yogurt
  • 2 Tablespoons mayonnaise
  • 1 teaspoon lemon juice
  • salt and freshly ground black pepper , to taste
  • 1 head Boston Bib lettuce , or romaine heart leaves, for serving

Directions:

  1. Add a little olive oil to a saute pan over medium high heat. 
  2. Chop the chicken and and season with salt, pepper, and a tiny bit of garlic powder. Saute for just a few minutes, until cooked through.
  3. In a large bowl toss together the chicken, celery, onion, grapes, apple, cranberries and almonds.
  4. In a small bowl combine the Greek yogurt, mayo, and lemon juice and stir well to combine. 
  5. Add sauce to the large bowl with the chicken mixture and toss to evenly coat. Season with salt and pepper, to taste, if needed.
  6. Wash lettuce and separate into leaves, patting them each dry with a paper towel. 
  7. Add a large spoonful of the chicken mixture to each lettuce wrap.
  8. You might also like Avocado Chicken Salad Lettuce Wraps!

You can find the full recipe at tastesbetterfromscratch here!

RECIPE OF THE WEEK: BLACK BEAN BURGERS WITH GUACAMOLE AND GRIDDLED ONIONS

This week enjoy black bean burgers with guacamole and griddled onions. These veggie burgers are tender, moist, flavorful, and healthy! What more can you ask for?

Prep Time: 10 Mins    Cook Time: 10 Mins    Total: 40 Mins  Servings = 4 Large /6 Small

Calories: 240 kcal Carbohydrates: 36 g  Protein: 12 g   Fat: 5 g  

Ingredients:

Extra-virgin olive oil, as needed

½ small yellow onion, diced

3 garlic cloves, minced

2 cans black beans, rinsed and drained, divided

1 teaspoon cumin

1 teaspoon chili powder

½ teaspoon smoked paprika

2 tablespoons mayonnaise or vegan mayonnaise

? cup breadcrumbs

Kosher salt and freshly ground black pepper

1 small red onion, sliced

Toasted burger buns, lettuce and guacamole, to serve

Directions:

1. In a large skillet, heat a few tablespoons of olive oil over medium heat. Add the yellow onion and cook until soft and translucent, about 5 minutes. Stir in the garlic and cook until fragrant, about two minutes more.

2. Add about two thirds of the black beans to the skillet; stir in the cumin, chili powder and paprika. Season generously with salt and pepper, and cook until the beans are warm, about 3 minutes. Taste and adjust the seasoning as needed.

3. Transfer the bean mixture to the bowl of a food processor. Add the breadcrumbs and mayonnaise and pulse until fully combined and mostly smooth. Transfer to a large bowl and stir in the remaining beans.

4. Form the burgers into 4 large or 6 small patties. At this point, you can individually wrap the burgers in plastic wrap and aluminum foil, and freeze for up to 3 months.

5. To cook the burgers, heat a few tablespoons of olive oil in a large skillet over medium-low heat. Add the burgers and cook until golden brown on one side, 5 to 8 minutes. Flip and cook until golden brown on the other side, about 5 minutes more. Transfer to a plate.

6. In the same skillet, add the red onion slices and cook until caramelized on one side, about 5 minutes. Flip and cook until golden brown, about 3 minutes more. Assemble burgers.

You can find the full recipe at purewow here!

RECIPE OF THE WEEK: EGG ROLL IN A BOWL

This week enjoy egg roll in a bowl. This easy healthy recipe tastes great, is low in carbs, and is high in protein!

Prep Time: 10 Mins    Cook Time: 18 Mins    Total: 28 Mins     Servings = 3

Calories: 325 kcal Carbohydrates: 14 g  Protein: 32 g   Fat: 15 g  

Ingredients/ Equipment:

  • 1 lb ground turkey or chicken
  • ¼ cup yellow onion, chopped
  • 3 cloves garlic, minced
  • 2 teaspoons fresh ginger, grated or minced
  • 1 12-14 oz package coleslaw mix
  • ¼ cup low-sodium soy sauce, tamari or coconut aminos
  • 2 teaspoons toasted sesame oil
  • 1-2 teaspoons sriracha or sambal oelek
  • 2 green onions, sliced
  • sriracha, for serving (optional)
  • https://353776104809d7e1be7a3dfb06b20a4c.safeframe.googlesyndication.com/safeframe/1-0-45/html/container.html sesame seeds and chopped cilantro, for garnish
  • cooked cauliflower rice, for serving (optional)

Directions:

  • Heat a large skillet over medium-high heat. Add ground meat and cook until no longer pink, about 5-6 minutes. While cooking, break meat into smaller pieces using a wooden spoon or spatula and season liberally with salt and pepper.
  • Add onion, garlic, ginger, coleslaw mix, soy sauce, sesame oil and sriracha to the skillet. Cook for another 5 minutes or so, until cabbage is tender. Taste and add more soy sauce or sriracha, if needed.
  • Portion mixture into bowls and top with green onions, sesame seeds and cilantro. Serve with additional soy sauce, sriracha or chili crisp, if desired.

You can find the full recipe at eatingbirdfood here!

RECIPE OF THE WEEK: WATERMELON SALAD WITH FETA & CUCUMBER

This week enjoy watermelon salad with feta and cucumber. A great snack to have with the upcoming hot weather!

Prep Time: 15 Mins               Total: 15 Mins           Servings = 8  

Calories: 143.9kcal   Carbohydrates: 28.2g   Protein: 4.1g   Fat: 3.4g    

Ingredients/ Equipment:

For the Honey-Lime Dressing

  • 2 tablespoons honey
  • 2 tablespoons lime juice
  • 1 to 2 tablespoons quality extra virgin olive oil I used Greek Early Harvest
  • pinch of salt

For the Watermelon Salad

  • 1/2 watermelon peeled, cut into cubes
  • 1 English or Hot House cucumber, cubed (about 2 cupful’s of cubed cucumbers)
  • 15 fresh mint leaves, chopped
  • 15 fresh basil leaves, chopped
  • 1/2 cup crumbled feta cheese, more to your liking

Directions:

  • Make the dressing: In a small bowl, whisk together the honey, lime juice, olive oil and pinch of salt. Set aside for a moment.
  • Make the Salad: In a large bowl or serving platter with sides, combine the watermelon, cucumbers, and fresh herbs.
  • Finish and Serve: Top the watermelon salad with the dressing and gently toss to combine. Top with the feta cheese and serve!

Recipe can be found at THEMEDITERRANEANDISH here!

RECIPE OF THE WEEK: CAPRESE CHICKEN

This week enjoy caprese chicken. This simple but tasty dish is an excellent meal idea for your summer dinners!

Prep Time: 15 Mins               Total: 25 Mins           Servings = 4-6

Calories: 383kcal   Carbohydrates: 8g   Protein: 32g   Fat: 24g    

Ingredients/ Equipment:

Marinated Tomatoes:

  • 2 cups cherry tomatoes, halved
  • 2 Tbsp. olive oil
  • 2 Tbsp. prepared pesto
  • 1 Tbsp. balsamic reduction, plus more for serving
  • Kosher salt and black pepper

Chicken:

  • 2 Tbsp. olive oil
  • 2 Tbsp. salted butter
  • 6 chicken cutlets (1 1/4 to 1 1/2 lbs.)
  • Kosher salt and black pepper
  • 6 large basil leaves, plus more for serving
  • 6 slices fresh mozzarella
  • Sliced ciabatta bread, toasted, for serving

Directions:

  1. Preheat the oven to broil. 
  2. For the marinated tomatoes: In a small bowl, toss the tomatoes with the oil, pesto, and balsamic reduction. Season with a pinch of salt and pepper, and set aside. 
  3. For the chicken: In a large skillet, heat the oil and butter over medium-high heat. Season the chicken with salt and pepper, and add to the skillet. Cook until golden and just cooked through, about 3 minutes per side. Top each piece of chicken with a large basil leaf and a slice of fresh mozzarella. Transfer to the broiler, and cook until the mozzarella is melted, 2 to 3 minutes. 
  4. Remove the skillet from the oven. Top with the marinated tomatoes, making sure to not to completely cover the chicken. Drizzle over some balsamic reduction, and top with more basil. Serve with toasted ciabatta.

Find the recipe on thepioneerwomen here!