Lynbrook | New Hyde Park | NY

Workout

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!

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!

RECIPE OF THE WEEK: BEST HEALTHY CHILI RECIPE

The week enjoy healthy chili. A great high protein dish to warm you up as the weather starts getting colder!

Prep Time: 10 mins    Cook Time: 45 mins  Total Time: 55 mins   Servings: 6

 Calories: 336kcal    Carbohydrates: 37g    Protein: 31g    Fat: 7g

Ingredients/ Equipment:

  •  – 2 tbsp extra virgin olive oil
  • 1 small yellow onion, chopped
  • 1 medium bell pepper, chopped (yellow, red or orange)
  • 1 medium zucchini, chopped into crescent moons
  • 1 medium yellow squash, chopped into crescent moons
  • 3 – 4 cloves garlic, minced
  • 1 lb ground turkey or ground chicken, 99% lean or 93%
  • 3 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • 1 tsp salt, plus more to taste
  • ½ tsp black pepper, plus more to taste
  • 1 – 2 tsp red chili flakes or 1 tsp cayenne pepper, optional for spice
  • 1 can (28-ounce) diced tomatoes or crushed tomatoes
  • 1 ½ cups chicken broth or bone broth
  • 1 can (15 oz) dark red kidney beans, rinsed and drained
  • 1 – 2 ears raw corn or 1 (15-ounce) can of sweet corn, rinsed and kernels cut off the cob
  • Garnish Options: shredded cheddar cheese, cubed avocado, greek yogurt, sour cream, sliced green onion, or jalapeño slices

Directions

  1. Heat olive oil over medium-high heat in a large pot or Dutch oven. Once heated, add in onion, bell pepper, zucchini, yellow squash, and minced garlic. Saute for 3 – 4 minutes, stirring frequently.
  2. Create room in the middle of the pot by pushing the onions, peppers, and squash to the side. Add in the ground turkey or ground chicken, and break up the meat with a wooden spoon. Cook for 3 – 4 minutes or until no longer pink.
  3. Add chili powder, cumin, oregano, salt, pepper, and optional red chili flakes. Stir to combine.
  4. Add crushed tomatoes, chicken broth, red kidney beans, and corn. Stir to combine, then bring to a rapid boil.
  5. Reduce heat and simmer for 35 – 50 minutes or until chili thickens. Taste and adjust seasonings and salt as necessary.
  6. Garnish with your favorite toppings, serve with cornbread, and enjoy!

Original recipe can be found at healthfullblondie here!

RECIPE OF THE WEEK: HOMEMADE BLACK BEAN VEGGIES BURGER

This week enjoy homemade black bean veggie burgers. These healthy and tasty black bean burgers will never have you going back to regular burgers.

Prep Time: 15 mins   Cook Time: 20 mins    Total Time: 35 mins   Servings: 4  

Calories: 198kcal    Carbohydrates: 33g    Protein: 11g    Fat: 3g

Ingredients/ Equipment:

  • cooking spray
  • 1 (16 ounce) can black beans, drained and rinsed
  • ½ green bell pepper, cut into 2-inch pieces
  • ½ onion, cut into wedges
  • 3 cloves garlic, peeled
  • 1 egg
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon Thai chili sauce or hot sauce
  • ½ cup bread crumbs

Directions

  • Preheat an outdoor grill for high heat. Lightly oil a sheet of aluminum foil with cooking spray.
  • Mash black beans in a medium bowl with a fork until thick and pasty.
  • Finely chop bell pepper, onion, and garlic in a food processor. Stir chopped vegetables into mashed beans.
  • Stir together egg, chili powder, cumin, and chili sauce in a small bowl. Add to the mashed beans and stir to combine. Mix in bread crumbs until the mixture is sticky and holds together.
  • Divide the mixture into four patties and place on the prepared foil.
  • Grill on the preheated grill for about 8 minutes on each side.
  • Serve hot and enjoy!

Original recipe can be found at allrecipes here!

RECIPE OF THE WEEK: BROCCOLI SALAD

This week enjoy broccoli salad. This recipe contains less sugar than the average salad mixing and is still bursting with flavor!

Prep Time: 20 mins   Total Time: 20 mins   Servings: 6

 1 Cup = Calories: 162kcal    Carbohydrates: 27.5g    Protein: 5.6g    Fat: 3.8g

Ingredients/ Equipment:

  • 5 cups broccoli florets
  • 1 cup red grapes, sliced
  • 1/2 cup red onion, chopped
  • 1/2 cup raisins
  • 1/3 cup sunflower seeds

For the dressing:

  • 1/2 cup plain Greek yogurt
  • 3 tablespoons Dijon mustard
  • 3 tablespoons honey, or maple syrup
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions

  • To make the dressing, whisk together Greek yogurt, Dijon mustard, apple cider vinegar, honey, lemon juice and salt/pepper in a small bowl or jar until creamy and smooth.  Feel free to add a touch of olive oil or water if you want a thinner consistency.
  • In a large bowl, add in the broccoli, grapes, red onion, raisins and sunflower seeds and mix in the honey dijon yogurt dressing until everything is nicely coated.  Taste the salad and season with additional salt and pepper, as needed.
  • Cover the salad and let it chill in the fridge for at least an hour or up to 24 hours before serving.  Enjoy!

Original recipe can be found eatyourselfskinny here!