Lynbrook | New Hyde Park | NY

Workout

RECIPE OF THE WEEK: SPRING CHICKEN SALAD

Start your spring off right with some spring chicken salad. A fast easy meal packed with protein and flavor!

Cook Time: 6 Mins     Prep Time: 14 Mins    Total: 20 Mins   Servings: 4

 Calories: 331kcal    Carbohydrates: 19g    Protein: 27g    Fat: 17g    

Ingredients/ Equipment:

  • 1/2 pound small red-skinned potatoes, halved
  • Kosher salt
  • 2 tablespoons chopped fresh chives
  • 2 tablespoons chopped fresh tarragon
  • 2 tablespoons white wine vinegar
  • 1/4 cup low-fat plain Greek yogurt
  • Freshly ground pepper
  • 1/4 cup extra-virgin olive oil
  • 4 romaine hearts, torn
  • 1 rotisserie chicken, skin removed and meat shredded (about 2 cups)
  • 1 Kirby cucumber, peeled, halved lengthwise, seeded and sliced
  • 4 radishes, cut into wedges
  • 1 yellow bell pepper, thinly sliced

Directions:

  1. Place the potatoes in a small pot and cover with water. Season with salt, cover and boil until fork-tender, about 6 minutes. Drain and cool.
  2. Meanwhile, pulse the chives, tarragon, vinegar, yogurt, 1/2 teaspoon salt, and pepper to taste in a food processor. Slowly drizzle in the olive oil and pulse to make a thick dressing.
  3. Toss the romaine, potatoes, chicken, cucumber, radishes and bell pepper with the dressing in a large bowl. Season with salt and pepper.

Original recipe can be found at the foodnetwork here!

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: CORNED BEEF AND CABBAGE

Getting ready for St. Patrick’s day? This classic corned beef and cabbage recipe is a perfect recipe for you and your family to enjoy this holiday!

Prep Time: 1 Hr 30 Mins   Cook Time: 3 Hr 30 Mins  Total: 5 Hours  Servings: 6-8

 Calories: 576kcal    Carbohydrates: 29g    Protein: 38g    Fat: 34g    

Ingredients/ Equipment:

For the Corned Beef:

  • 3- to 4- pound Corned Beef Brisket homemade or storebought
  • 1 tablespoon pickling spice*
  • 2 bay leaves
  • 4 garlic cloves peeled

For the Cabbage & Vegetables:

  • 2 cups water
  • 4 medium carrots chopped on a bias into 2” pieces
  • 1 pound Gold Potatoes or Yukon Gold potatoes, quartered
  • 1 medium yellow or white onion peeled, halved, with halves cut into thirds
  • 1 medium head cabbage cored and cut into wedges
  • 1 ½ teaspoons Dijon mustard

Directions:

  • Rinse the brisket all over, then pat very dry. If applicable, trim off excess fat carefully with a paring knife, being careful not to cut away any of the meat itself.
  • Place the brined brisket into a large stockpot (6 quarts or larger) and cover with at least 1 inch of water above the brisket. Add garlic cloves, bay leaf, and 1 tablespoon pickling spice.
  • Bring liquid to a boil over high heat, then reduce the heat to maintain a low simmer. Cover and let simmer for about 3 hours or until the brisket registers 180 degrees F to 190 degrees F on a meat thermometer and is fork tender.
  • Once the meat is ready, turn off the heat and let cool 10 minutes. With kitchen tongs, carefully remove the corned beef from the cooking liquid and transfer it to a cutting board. Remove 2 cups of liquid from the pot, then strain it into a bowl to remove any pieces. Set aside. Discard the remaining liquid from the pot and lightly rinse the pot to use later.
  • Let the corned beef cool for 20 minutes at room temperature.
  • While the corned beef cools, place the 2 cups of the strained liquid and 2 cups of water into the now-empty pot.
  • Top with carrots, potatoes, onion, and cabbage. Bring liquid to a boil, then use a soup ladle to baste the vegetables at the top of the pot. Reduce heat to a low simmer, cover, and cook until vegetables have softened, about 25 to 30 minutes. Baste the vegetables with the hot liquid 2 more times as they cook.
  • While the vegetables cook, slice the corned beef against the grain into 1/4” inch strips.
  • When the vegetables are ready, use a slotted spoon to transfer them to a large serving platter that has a lip to prevent liquid overflow. Top the cooked vegetables with the sliced corned beef.
  • To the pot of leftover liquid from the vegetables, add the mustard and mix together until combined. Spoon the liquid over the platter. Enjoy!

Original recipe can be found at wellplated 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: 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: 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: CHICKEN NOODLE SOUP

This week enjoy chicken noodle soup. Enjoy this delicious protein-full comfort food as the weather starts to get colder!

Prep Time: 15 Mins           Total Time: 1 Hour 30 Mins           Servings: 6-8

 Calories: 420kcal    Carbohydrates: 21g    Protein: 27g    Fat: 25g    

Ingredients/ Equipment:

2 Tbsp. vegetable oil

4 tsp. kosher salt, divided

2 lb. bone-in, skin-on chicken pieces, preferably a mix of chicken thighs and breasts

8 c. low-sodium chicken stock

4 c. cold water

2 sprigs fresh thyme

1 bay leaf

1 small yellow onion, coarsely chopped (about 1 1/4 c.)

2 stalks celery, sliced 1/8″ thick (about 1 1/4 c.)

1 large carrot, halved lengthwise, sliced 1/8″ thick (about 1 c.)

6 oz. wide egg noodles

1 tsp. freshly ground black pepper

1/4 c. finely chopped fresh parsley

Directions

  1. In a large, deep pot over medium-high heat, heat oil. Season chicken on all sides with 2 tsp. salt, then add to pot skin side down. Cook, undisturbed, until golden brown on one side, about 5 minutes, then turn and cook until golden brown on the other side, about 5 minutes more.
  2. Add stock, water, thyme, and bay leaf. Bring to a bare simmer over medium-high heat. Reduce heat to medium-low and simmer until an instant-read thermometer inserted into thickest part of breast registers 165°, 20 to 30 minutes.
  3. Transfer chicken breasts to a cutting board. Continue to cook dark meat about 40 minutes more. Transfer dark meat to cutting board and let cool at least 10 minutes. Remove skin and bones and discard. Shred chicken into bite-sized pieces.
  4. Meanwhile, discard thyme and bay leaf. Add onion, celery, and carrot and cook over medium-low heat, adjusting heat as needed to maintain a bare simmer and stirring occasionally, until just barely tender, about 5 minutes. Add egg noodles and cook, stirring occasionally, until just al dente, about 5 minutes more.
  5. Stir in chicken and pepper; season with remaining 2 tsp. salt, as needed.
  6. Divide soup among bowls. Top with parsley and more pepper.

Original recipe can be found at delish here!