Lynbrook | New Hyde Park | NY

Workout

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!

RECIPE OF THE WEEK: BBQ CHICKEN SALAD

This week enjoy BBQ chicken salad. A great way to get that BBQ flavor with a high protein healthy meal!

Prep Time: 15 mins   Cook Time: 30 mins  Total Time: 45 mins   Servings: 4-6

Calories: 792kcal      Carbohydrates: 55g     Protein: 42g    Fat: 11g

Ingredients/ Equipment:

  • 2 boneless, skinless chicken breasts (about 1 lb. total)
  • Kosher salt
  • Freshly ground black pepper
  • 3/4 c. store-bought BBQ sauce, divided
  • 1/3 c. buttermilk
  • 1/4 c. mayonnaise
  • 1/4 c. sour cream
  • 1 clove garlic, finely chopped
  • 2 Tbsp. chopped fresh parsley
  • 1 Tbsp. chopped fresh dill
  • 1 Tbsp. sliced fresh chives
  • 1/4 tsp. onion powder
  • Pinch of cayenne pepper
  • 2 heads romaine lettuce, thinly sliced (about 8 c.)
  • 1 (15-oz.) can black beans, rinsed, drained
  • 1 vine-ripened tomato, finely chopped (about 1 c.)
  • 1 c. shredded Mexican blend cheese
  • 1 c. frozen corn, thawed, drained
  • 1 c. tortilla strips or crushed tortilla chips
  • 1/4 c. finely chopped red onion

Directions

  1. Place chicken between 2 pieces of plastic wrap and pound with a meat mallet into 1/2″-thick pieces. Transfer chicken to a large bowl; season all over with 1 teaspoon salt and 1/4 teaspoon black pepper. Pour 1/2 cup BBQ sauce over chicken. Turn to coat and let marinate, tossing a few times, at least 15 minutes at room temperature, or cover bowl and refrigerate up to 3 hours. 
  2. Meanwhile, prepare a grill for medium-high heat; heat 5 minutes (or preheat a grill pan over medium-high heat). In a medium bowl, whisk buttermilk, mayonnaise, sour cream, garlic, parsley, dill, chives, onion powder, cayenne, 3/4 teaspoon salt, and 1/4 teaspoon black pepper; set dressing aside.
  3. Grill chicken, basting with marinade, until cooked through, about 5 minutes per side. Transfer to a cutting board and let cool slightly. Cut chicken into bite-sized pieces.
  4. In a large bowl, toss chicken, lettuce, beans, tomatoes, cheese, corn, tortilla strips, and onion. Drizzle with some of the reserved dressing and remaining 1/4 cup BBQ sauce and toss again to combine. Serve remaining dressing alongside.

Original recipe can be found at delish here!

RECIPE OF THE WEEK: PUMPKIN SOUP

This week start your October off with some pumpkin soup. A great festive meal that is simple and contains all of the fresh flavors you seek in the fall!

Prep Time: 5 mins   Cook Time: 10 mins  Total Time: 15 mins   Servings: 4-6

Calories: 561kcal      Carbohydrates: 22g     Protein: 3g    Fat: 11g

Ingredients/ Equipment:

  • 1.2 kg / 2.4 lb pumpkin (any type) OR butternut squash, unpeeled weight
  • 1 onion , sliced (white, brown, yellow)
  • 2 garlic cloves , peeled whole
  • 3 cups vegetable or chicken broth/stock , low sodium
  • 1 cup water
  • Salt and pepper
  • 1/2 – 3/4 cup cream , half and half or milk

Directions

  1. Cut the pumpkin into 3cm / 2.25″ slices. Cut the skin off and scrape seeds out (video is helpful). Cut into 4cm / 1.5″ chunks.
  2. Place the pumpkin, onion, garlic, broth and water in a pot – liquid won’t quite cover all the pumpkin. Bring to a boil, uncovered, then reduce heat and let simmer rapidly until pumpkin is tender (check with butter knife) – about 10 minutes.
  3. Remove from heat and use a stick blender to blend until smooth (Note 3 for blender).
  4. Season to taste with salt and pepper, stir through cream (never boil soup after adding cream, cream will split). 
  5. Ladle soup into bowls, drizzle over a bit of cream, sprinkle with pepper and parsley if desired. Serve with crusty bread!

Original recipe can be found at recipetineats here!

RECIPE OF THE WEEK: SHEET PAN LEMON GARLIC SHRIMP AND ASPARAGUS

This week enjoy lemon garlic shrimp and asparagus. This easy to make one pan high- protein low-carb meal makes making a healthy dinner effortless!

Prep Time: 5 mins   Cook Time: 15 mins  Total Time: 20 mins   Servings: 1/4th of recipe

Calories: 302kcal      Carbohydrates: 6.2g     Protein: 27g    Fat: 19.5g

Ingredients/ Equipment:

For The Asparagus:

  • 1 lb thin to medium asparagus, ends trimmed
  • 1 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tsp lemon zest
  • Salt and pepper, to taste

For The Shrimp:

  • 1 lb medium-sized shrimp, peeled and deveined
  • 1 Tbsp olive oil
  • 1/4 cup butter, melted
  • 3 Tbsp lemon juice
  • 1 tsp lemon zest
  • 1 Tbsp minced garlic
  • 1/2 tsp paprika
  • 1/4 tsp onion powder
  • 1/4 tsp red pepper flakes, leave this out if you don’t like a little heat
  • Salt and pepper, to taste
  • Fresh parsley, garnish after cooking

Directions

  • Preheat oven to 400 degrees F.
  • In a large bowl, whisk together olive oil, melted butter, lemon juice, zest, garlic and seasonings.  Add shrimp and toss everything together until completely coated.  Set aside and let shrimp marinate while asparagus cooks.
  • On a large sheet pan sprayed with nonstick spray, arrange asparagus on one side of the pan, drizzle with olive and add garlic and lemon zest.  Toss until completely coated then season with salt and pepper.  Place in the oven and bake for 5 minutes.
  • Once asparagus has cooked, remove from the oven and add the marinated shrimp to the other side of the pan, arranging them so that they are all in a single layer.  Place everything back in the oven and cook for an additional 8 to 10 minutes, until shrimp are opaque and pink in color.
  • Remove from the oven and squeeze with additional lemon juice and sprinkle with fresh parsley.  Enjoy!

Original recipe can be found at eatyourselfskinny here!

RECIPE OF THE WEEK: SHEET-PAN ITALIAN PORK CHOPS

This week enjoy sheet-pan Italian pork chops. Requiring little prep makes this high protein sheet pan dinner a breeze!  

Prep Time: 7 mins          Cook: 30 mins         Total Time: 37 mins      Servings: 2

Calories: 702kcal         Carbohydrates: 16g        Protein: 47g        Fat: 52g

Ingredients/ Equipment:

FOR THE PORK CHOPS
2 boneless pork chops, ¾-inch thick
1 Tbsp olive oil
¼ tsp Italian seasoning
? tsp salt
? tsp black pepper

FOR THE VEGETABLES
4 cups fresh broccoli florets
¼ cup coarsely chopped bell pepper
2 Tbsp olive oil
? tsp salt
Dash red pepper flakes

FOR SERVING
3 Tbsp olive oil
¼ cup pitted green or black olives, quartered
¼ cup shredded Parmesan cheese
Lemon slices

Instructions:

  1. Preheat the oven to 400°F. Line a baking pan with parchment paper. On a cutting board, pound pork chops with a mallet to tenderize. Place chops in the center of the prepared baking pan.
  2. Brush pork chops with oil and sprinkle with Italian seasoning, salt, and black pepper. Bake 10 minutes.
  3. Meanwhile, in a medium bowl, combine broccoli, bell pepper, oil, salt, and red pepper flakes; mix well. Spread vegetable mixture around pork chops. Bake 20 minutes, stirring once, or until slightly crisp but still tender. Use an instant-read thermometer to ensure the internal temperature of the pork is at least 145°F.
  4. Transfer meat and vegetables to plates. Drizzle with oil and sprinkle with olives and Parmesan. Serve with lemon slices.

Original recipe can be found at eatthis here!

RECIPE OF THE WEEK: ZUCCHINI NOODLES WITH AVOCADO PESTO & SHRIMP

This week enjoy zucchini noodles with avocado pesto & shrimp. A tasty dish that is high in protein without all of the carbs from pasta!

Prep Time: 30 mins    Cook Time: 10 mins Total Time: 40 mins   Servings: 4 Servings 

Calories: 446kcal         Carbohydrates: 16g        Protein: 26g        Fat: 33g

Ingredients/ Equipment:

  • 5-6 medium zucchini (2 1/4-2 1/2 pounds total), trimmed
  • ¾ teaspoon salt, divided
  • 1 ripe avocado
  • 1 cup packed fresh basil leaves
  • ¼ cup unsalted shelled pistachios
  • 2 tablespoons lemon juice
  • ¼ teaspoon ground pepper
  • ¼ cup extra-virgin olive oil plus 2 tablespoons, divided
  • 3 cloves garlic, minced
  • 1-pound raw shrimp (21-25 count), peeled and deveined, tails left on if desired
  • 1-2 teaspoons Old Bay seasoning

Instructions:

  1. Using a spiral vegetable slicer or a vegetable peeler, cut zucchini lengthwise into long, thin strands or strips. Stop when you reach the seeds in the middle (seeds make the noodles fall apart). Place the zucchini “noodles” in a colander and toss with 1/2 teaspoon salt. Let drain for 15 to 30 minutes, then gently squeeze to remove any excess water.
  2. Meanwhile, combine avocado, basil, pistachios, lemon juice, pepper and the remaining 1/4 teaspoon salt in a food processor. Pulse until finely chopped. Add 1/4 cup oil and process until smooth.
  3. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add garlic and cook, stirring, for 30 seconds. Add shrimp and sprinkle with Old Bay; cook, stirring occasionally, until the shrimp is almost cooked through, 3 to 4 minutes. Transfer to a large bowl.
  4. Add the remaining 1 tablespoon oil to the pan. Add the drained zucchini noodles and gently toss until hot, about 3 minutes. Transfer to the bowl, add the pesto and gently toss to combine.

Original recipe can be found at eatingwell here!

RECIPE OF THE WEEK: CHICKEN CAPRESE SALAD

This week enjoy chicken caprese salad a bright fresh meal with a great protein boost to keep you fueled throughout your day!

Active Time: 20 mins             Total Time: 1 Hour           Servings: 4 Servings 

Serving Size = 3 oz. chicken & 2½ cups salad

Calories: 426kcal      Carbohydrates: 21g        Protein: 39g        Fat: 22g

Ingredients/ Equipment:

  • 1/3 cup aged balsamic vinegar
  • 2 tablespoons extra-virgin olive oil plus 1 teaspoon, divided
  • 2 teaspoons Dijon mustard
  • 1 teaspoon ground pepper
  • 2 1/2 teaspoons honey
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon salt-free Italian seasoning (such as Dash)
  • 1/2 teaspoon garlic powder
  • 2 (8-ounce) boneless skinless chicken breasts, cut in half horizontally
  • 8 cups coarsely chopped romaine lettuce hearts
  • 1 pound grape tomatoes, halved horizontally (about 3 cups)
  • 1 (8-ounce) container fresh small mozzarella cheese balls in water, drained
  • 1 cup loosely packed fresh basil leaves

Instructions:

  1. Whisk vinegar, 2 tablespoons oil, mustard and pepper in a medium bowl until well combined. Transfer 6 tablespoons of the mixture to a small bowl. Whisk honey into the reserved mixture in the small bowl; set aside.
  2. Add 1/2 teaspoon salt, Italian seasoning and garlic powder to the remaining mixture in the medium bowl; whisk until combined. Add chicken; toss to coat completely. Let stand, covered, at room temperature for 30 minutes.
  3. Preheat a grill pan over medium heat, 3 to 5 minutes. Brush with the remaining 1 teaspoon oil. Add the chicken; cook, turning once, until grill marks appear on both sides and a thermometer inserted into the thickest parts registers 165°F, about 10 minutes. Transfer to a cutting board; let stand for 5 minutes. Slice.
  4. Arrange romaine, tomatoes, mozzarella and basil on a large platter; sprinkle with the remaining 1/4 teaspoon salt. Top with the sliced chicken and drizzle with the reserved balsamic mixture.

Original recipe can be found at EatingWell here!