Nova Physician Wellness Center

Recipe Of The Week 9/2: Cream of Asparagus Soup

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-92-cream-of-asparagus-soup

Yields: 6 servings

Ingredients:

2 lbs. asparagus, from 2 bunches, tough ends snapped off
1 tbsp unsalted butter
1 medium onion, chopped
6 cups reduced sodium chicken broth
2 tbsp low fat sour cream
kosher salt and fresh pepper, to taste
Directions:

Melt butter over low heat in a large pot. Add the onion and sauté until soft, about 2 minutes.
Cut the asparagus in half and add to the pot along with chicken broth and black pepper, to taste. Bring to a boil, cover and cook low about 20 minutes or until asparagus is very tender.
Remove from heat, add sour cream and using your hand held blender, puree until smooth.
Meal Plan Check Boxes:
1 Protein
2 Vegetables

Nutritional Facts: 1 1/4 cups, Calories: 80l, Carbohydrates: 10 g, Protein: 6 g, Fat: 3 g,

Adapted From: https://www.skinnytaste.com/cream-of-asparagus-soup-2/

https://wjla.com/good-morning-washington/weight-loss-covered-by-insurance-nova-physician-wellness-center-is-helping-dmv-patients

Weight loss covered by insurance! Nova Physician Wellness Center is helping DMV patients Good Morning Washington's Health Spotlight is tackling an important issue that countless people struggle with, weight loss. At Nova Physician Wellness center, t

Watch Nova Physician Wellness Center team on "Good Morning Washington", today, 8/27/2024. ABC Channel 7 WJLA!

Recipe Of The Week 8/19: Ground Beef Lettuce Wraps

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-819-ground-beef-lettuce-wraps

Yields: 4 servings

Ingredients:

1 lb Lean Ground Beef
1⁄2 cup Carrots shredded and roughly chopped
8 oz Water Chestnuts sliced and roughly chopped
2 tablespoons Garlic minced
1 1⁄2 tablespoons Chili Paste
1 tablespoon Rice Wine Vinegar
2 tablespoons Coconut Aminos
1 tablespoon Sriracha
2 tablespoons Hoisin Sauce
2 Green Onions diced
1 head Butter Lettuce
Directions:

Bring a large skillet to medium heat on the stove.
Add the garlic, carrots and meat to the skillet. Cook 7-8 minutes breaking up the meat with a spatula while it cooks until the meat it cooked fully.
Add the chili paste, coconut aminos, Sriracha, hoisin sauce, rice vinegar and water chestnuts to the pan. Stir to combine.
Simmer another 5 minutes in the pan then add the sliced green onions. Stir and serve with lettuce!
Meal Plan Check Boxes:
4 Proteins
1 Fat
1 Vegetable

Nutritional Facts: 1 /4th of the recipe, Calories: 250, Carbohydrates: 22 g, Protein: 27 g, Fat: 6 g

Recipe Of The Week 8/12: Chicken Saltimbocca

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-812-chicken-saltimbocca

Yields 6 servings

Ingredients:

3 boneless skinless chicken breasts, 8 oz each
3 slices prosciutto, cut in half, 1.5 oz each
6 sage leaves
1/4 cup all purpose flour
olive oil cooking spray
kosher salt, and fresh pepper to taste
1/4 cup white wine
3/4 cup reduced sodium chicken broth
1 tbsp butter
Directions:

Slice each breast lengthwise into two cutlets to make a total of 6 cutlets.
Cover with wax paper and pound each one to about 1/4" thick. Season chicken lightly with salt and pepper.
Lay a 1/2 slice of prosciutto on one end, top with sage leaf and fold over.
Lightly pound ends of chicken to seal.
Place flour in a shallow bowl and lightly dredge chicken in flour, shaking off excess. Discard the remaining flour.
Heat a nonstick skillet over medium-high heat. When hot, spray with olive oil.
Sauté chicken 1 minute on each side. You will have to do this in a few batches.
Remove chicken from the pan and deglaze the pan with wine, scraping up any brown bits.
Add chicken broth and butter and return chicken to the sauce.
Finish cooking on low about 5 minutes.
Serve this over a bed of greens and top with sauce.
Meal Plan Check Boxes:
3 Proteins
1/2 Fat

Nutritional Facts: 1 piece chicken, Calories: 155.2 kcal, Carbohydrates: 4.5 g, Protein: 21.7 g, Fat: 4.3 g

Recipe Of The Week 8/5: Black Bean, Avocado, Cucumber and Tomato Salad

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-85-black-bean-avocado-cucumber-and-tomato-salad

Yields 10 Servings

Ingredients:

1 seedless cucumber, peeled and diced
2 medium ripe tomatoes, diced
2 hass avocados, diced
15.5 oz can black beans, rinsed and drained
2 tbsp red onion, minced
2 tbsp cilantro, minced
2 limes, juice of
salt and fresh pepper, to taste
Directions:

Combine all the ingredients and season with salt and pepper to taste.
Keep refrigerated until ready to serve.
Meal Plan Check Boxes:
1/2 Protein
1 Vegetable
1 Fat

Nutritional Facts: 1 /2 cup, Calories: 94 kcal, Carbohydrates: 12.5 g, Protein: 3.5 g, Fat: 4 g

Recipe Of The Week 7/29: Slow Cooker Pulled Pork

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-729-slow-cooker-pulled-pork

Yields 4 Servings

Ingredients:

2 1/2 lbs boneless pork loin roast, center cut, trimmed
2 tsp red wine vinegar
2 tsp Hickory liquid smoke
1 tsp garlic powder
1 tsp sea salt
1 cup No Sugar Added BBQ Sauce
Directions:



Place pork in the slow cooker and season with salt, vinegar, garlic powder and
liquid smoke.
Cover and cook low 8 to 12 hours, until tender.
Remove pork and transfer onto a large dish; reserve all the liquid into a cup and set aside.
Shred the pork with two forks and put it back into the slow cooker along with
about 3/4 cup of the reserved liquid and the BBQ sauce.
Cook on high 1 more hour.
Meal Plan Check Boxes:

4 Proteins
1/2 Fat

Nutritional Facts: 3 oz pork + sauce, Calories: 203, Carbohydrates: 12.5 g, Protein: 30.5 g, Fat: 3 g

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-722-tomato-and-zucchini-frittata

Recipe Of The Week 7/22: Tomato and Zucchini Frittata

Yields: 4 servings

Ingredients:

2 tsp olive oil
1 medium onion, diced
1-1/2 cups zucchini, diced into matchsticks
5 large eggs
2 large egg whites
1/4 cup Asiago cheese, grated
kosher salt and fresh pepper, to taste
2 medium vine ripe tomatoes, about 8 oz, cored and thinly sliced crosswise
Directions:

Preheat oven to 400°F.
Heat oil in a 10-inch skillet over medium-low heat. Stir in onion and cook until slightly golden, about 8 to 10 minutes. Add zucchini, increase heat to medium-high, season with salt and pepper and cook 2 to 3 minutes or until the moisture dries up, stirring occasionally.
In a medium bowl whisk eggs, egg whites, Asiago, salt and pepper.
Pour the eggs into the skillet making sure they cover all the vegetables. Arrange tomatoes in an overlapping pattern on top and season with salt and pepper. When the edges begin to set (about 2 minutes) move skillet to oven. Cook about 16 to 18 minutes, or until frittata is completely cooked. Serve warm, cut into 4 pieces
Meal Plan Check Boxes:

2 Proteins
1 Fat
1 Vegetable

Nutritional Facts: 1 /4th of the recipe, Calories: 172 kcal, Carbohydrates: 8 g, Protein: 13 g, Fat: 10 g

Charlottesville Job Opening-
https://www.indeed.com/job/medical-assistantreceptionist-7885d62d21ed3697

Come join a growing multi location Obesity & Weight Management practice seeking an experienced Front desk receptionist/Medical Assistant with EMR experience (Athena EMR experience is a plus) to add to our clinical team in Charlottesville, VA. The candidate must reside within the Charlottesville or a close surrounding area and be looking for a position to grow within the practice. This position could potentially lead to a managerial role for the right person. References will be required.

https://www.indeed.com/job/medical-assistantreceptionist-7885d62d21ed3697

For more information or to submit a resume, Please contact Jim Halligan at [email protected]

Medical Assistant/Receptionist - Charlottesville, VA 22901 - Indeed.com NOVA PHYSICIAN WELLNESS CENTER

Recipe Of The Week 7/8: Peach Arugula Salad

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-78-peach-arugula-salad

Yields 4 servings

Ingredients:

4 cups baby arugula
3 medium ripe peaches, pitted and sliced
3/4 cup diced yellow bell pepper
3 tbsp chopped walnuts
1 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1/2 tbsp fresh squeezed lemon juice
1/8 tsp lemon zest
1/8 tsp kosher saltfresh black pepper, to taste
Directions:

Place the arugula in a large bowl, top with peaches, yellow pepper and walnuts. In a small bowl whisk the olive oil with the balsamic, lemon juice, salt and pepper and drizzle over the salad.
Meal Plan Check Boxes:

2 Vegetables
1 Fat

Nutritional Facts: 1 3/4 cups, Calories: 114 kcal, Carbohydrates: 12 g, Protein: 2 g, Fat: 8 g

Recipe Of The Week 7/1: Italian Shrimp Salad

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-71-italian-shrimp-salad

Yields: 6 servings

Ingredients:

1 1/4 lbs cooked, jumbo shrimp (16-20 count) tails-off, halved
1 cup sliced celery
1 1/3 cups Kalamata Olives, halved lengthwise
1/4 cup chopped red onion
5 cloves garlic, minced
1/4 cup chopped parsley
1/4 cup extra virgin olive oil
juice of 2 small lemons
1/2 teaspoon kosher salt
black pepper, to taste
Directions:

Combine all the ingredients in a large bowl and mix.
Refrigerate a few hours or overnight to let the flavors meld.
Meal Plan Check Boxes:

3 Proteins
1.5 Fats

Nutritional Facts: 1 generous cup, Calories: 198, Carbohydrates: 5 g, Protein: 20 g, Fat: 11.5 g

Recipe Of The Week 6/24: Grilled Salmon Bruschetta with Avocado

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-624-grilled-salmon-bruschetta-with-avocado

Yields 4 Servings

Ingredients:

4 wild salmon fillets, 6 oz each
1/4 tsp kosher salt
black pepper
cooking spray
For the avocado bruschetta: (makes 2 1/4 cups)

1/4 cup chopped red onion
1 tbsp extra virgin olive oil
1 tablespoon balsamic vinegar
kosher salt , and fresh black pepper to taste
2 medium vine ripe tomatoes
2 small cloves garlic, minced
2 tablespoons fresh basil leaves, chopped
4 ounces diced avocado, from 1 small haas
Directions:

Combine onion, olive oil, balsamic, 1/4 tsp kosher salt and pepper. Set aside a 5 minutes.
Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional 1/8 tsp salt and pepper to taste. Set aside and let it sit at least 10 minutes.
Preheat a gas grill to medium-high. Oil the grates generously to prevent the fish from sticking.
Season salmon with salt and fresh ground black pepper to taste.
Place skin-side-down on the grill. Close the lid and cook without turning for 8 to 10 minutes (depending on thickness), or until the salmon is just cooked through. The skin will char but will prevent the fish from drying out.
Remove and cover with foil; rest for 2 to 3 minutes while adding the avocado to the bruschetta.
Serve topped each with generous 1/2 cup avocado bruschetta.
Meal Plan Check Boxes:
3.5 Proteins
2 Fats
Nutritional Facts: 1 salmon filet, Calories: 341, Carbohydrates: 7 g, Protein: 35.5 g, Fat: 19 g

Recipe Of The Week 6/17: Grilled Vegetable Platter with Yogurt Mint Sauce

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-617-grilled-vegetable-platter-with-yogurt-mint-sauce

Yields 4 servings

Ingredients:

1 cup 0% Greek yogurt
1/4 cup fresh chopped mint, divided
2 cloves minced garlic, divided
1 teaspoon extra virgin olive oil
salt and black pepper
Vegetables:

2 large red and orange color bell peppers, seeded and cut 1 inch pieces
1 red onion, sliced into 1/4 inch thick rounds
1 pound asparagus, trimmed
1 yellow squash, sliced diagonally 1/4 inch thick
1 large zucchini, sliced diagonally 1/4 inch thick
2 tablespoon extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon dried Zataar seasoning
1/2 teaspoon kosher salt
1/4 teaspoon pepper
Directions:

Combine yogurt with half of the mint, half of the garlic, 1/4 teaspoon salt and black pepper. Transfer to a small serving bowl. Swirl in 1 teaspoon olive oil on top and garnish with more mint.
Heat the grill or grill pan over medium-high heat. When ready oil the grates.
Toss the vegetables in a bowl with olive oil, lemon juice, remaining garlic, zaatar, 1/2 teaspoon salt and black pepper, to taste. Grill the vegetables turning occasionally, until lightly charred, about 6 to 10 minutes. Arrange on a platter with the mint yogurt sauce. Sprinkle with remaining mint.
Meal Plan Check Boxes:
2 Vegetables
1 Fat
1/2 Dairy
Nutritional Facts: 1 /4th of recipe, Calories: 196 kcal, Carbohydrates: 21 g, Protein: 11 g, Fat: 9.5g

Recipe Of The Week 6/10: Italian Sub Salad

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-610-italian-sub-salad

Yields 4 Servings

Ingredients:

2 tablespoon extra virgin olive oil
3 tablespoons red wine vinegar
1/2 tablespoon Italian seasoning
1 clove minced garlic
1/4 tsp teaspoon kosher salt
8 cups chopped iceberg or romaine lettuce, chopped
6 ounces thin sliced turkey, chopped
2 ounces thin slices genoa salami, chopped from about 6 thin slices
3 ounces turkey pepperoni, chopped
2 ounces Capicola, chopped
1/3 cup shredded part-skim mozzarella & provolone mix, low moisture
1/3 cup cherry tomato, chopped
1/4 cup red onion, sliced
1/4 cup pickled pepperoncini or banana peppers, sliced (plus 1 tablespoon brine)
1/4 cup black olives, sliced
Directions:

In a small bowl, whisk olive oil, vinegar, 1/2 tablespoon italian seasoning, garlic, salt and 1 tablespoon brine from pepperoncini.
Add a large bowl add the lettuce, turkey, salami, pepperoni, capicola, cheese, tomato, red onion, pepperoncini and black olives.
Drizzle in the dressing when ready to eat and toss to coat.
Meal Plan Check Boxes:
3 Proteins
2 Fats
2 Veggies
Nutritional Facts: 2 cups, Calories: 298 kcal, Carbohydrates: 11.5 g, Protein: 22 g, Fat: 19 g

ATTENTION CHARLOTTESVILLE NPWC PATIENTS! Television Campaign.

We are looking for a few current or past Nova Physician Wellness Center patients from our Charlottesville office to help us out with patient testimonials! A quick 3 minute testimonial about your experience with Nova Physician Wellness Center. We would tape these in our Charlottesville office to be included in our upcoming television commerical campaign. If interested in learning more, please email [email protected] or call (703)930-7960. Thanks in advance!

Recipe Of The Week 6/3: Skinny Greek Yogurt Ranch Dip

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-63-skinny-greek-yogurt-ranch-dip

Yields 1 serving

Ingredients:

1-1/2 teaspoons homemade ranch seasoning mix
(see recipe below)
Wegmans Organic Greek plain nonfat yogurt 5.3 oz
Homemade Ranch Seasoning Mix
yield: 1 cup

2 tablespoons dried parsley
2 teaspoons dried dill
2 teaspoons garlic powder
2 teaspoons onion powder
2 teaspoons dried onion flakes
1 teaspoon ground black pepper
1 teaspoon dried chives
1 teaspoon fine sea salt
Directions:

Ranch Seasoning Mix: whisk all ingredients together until blended. If you desire a more finely ground seasoning mix, pulse the mixture in a food processor until it reaches your desired consistency. Store in a sealed container for up to 1 year.
In a small bowl, whisk 1-1/2 teaspoons of ranch seasoning with Greek yogurt until combined. Serve immediately, or refrigerate in an airtight container for up to 3 days (or until the yogurt’s expiration date).
Meal Plan Check Boxes:
1 Dairy
or
2 Proteins (if used extra dairy)
Nutrition Facts: 5.3 oz: Calories: 80, Carbohydrates: 5g, Protein: 16g, Fat: 0g

Ingredients:

1 tablespoon extra-virgin olive oil
2 1⁄2 pounds 6 bone-in chicken thighs, skin removed
6 garlic cloves, thinly sliced
1⁄2 cup pitted prunes, halved
1⁄2 cup pitted Spanish green olives, halved
1⁄4 cup drained capers plus 1 tablespoon brine
3 dried bay leaves
1 tablespoon dried oregano
1 tablespoon brown sugar
1 teaspoon kosher salt
1⁄2 teaspoon freshly ground black pepper
1 cup low sodium chicken broth
1⁄4 cup red wine vinegar
Directions:

Heat olive oil in a large skillet over high heat until shimmering, about 2 minutes. Add the chicken, skinned side down, then cover and cook until deep golden brown, about 10 minutes.
Flip chicken, cover again and cook until golden on second side, about 5 minutes. Add garlic and cook, stirring until fragrant, about 1 minute.
Add the prunes, olives, capers and brine, bay leaves and oregano to the skillet, arranging them evenly around the chicken. Season the chicken with brown sugar, salt and pepper. Pour the chicken broth and vinegar over top and bring to a boil.
Reduce heat to low, cover and simmer until chicken is cooked through, 15 to 20 minutes.
Carefully transfer the chicken to a serving platter then return the skillet to the stove over high heat. Cook sauce, swirling occasionally, until reduced and slightly thickened, about 5 minutes.
Spoon pan sauce and over chicken and serve.
Meal Plan Check Boxes:
5.5 proteins
1.5 Fats
Nutritional Facts: 1 chicken thigh with sauce), Calories: 323, Carbohydrates: 14 g, Protein: 38 g, Fat: 12 g
29s

UPDATED Insurance Coverages!

In addition to the insurances that we currently appect for services, we are excited to announce the additional insurances that we accept:

1. Sentara
2. Sentara Medicaid
3. Aetna Better Health - Medicaid
4. Medicaid VA

Recipe Of The Week 4/29: Grilled Cumin Spice Pork Tenderloin

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-429-grilled-cumin-spice-pork-tenderloin

Yields: 4 servings

Ingredients:

For the Cumin Spice Rub:

1/2 tbsp cumin
1 tsp garlic powder
1 tsp chili powder
1 teaspoon kosher salt
1/2 teaspoon paprika
1/4 teaspoon black pepper
For the Pork Tenderloin:

1 pork tenderloin, about 18 oz
Directions:

Combine the spices then season the tenderloin all over.
Preheat the grill to high, or preheat the broiler to high.
Grill or broil the tenderloin, covered on high 5 minutes on each side, then move to indirect heat if grilling, cover the grill and cook an additional 10 to 12 minutes, turning halfway, until an instant read thermometer inserted in the center reads 145°F* (about 22 to 25 minutes total). For a thicker
tenderloin, add more time.
Let the pork rest about 5 minutes before slicing.
Meal Plan Check Boxes:
3 Proteins
1 Fat

Nutritional Facts: 3 oz, Calories: 162, Carbohydrates: 2 g, Protein: 27 g, Fat: 5 g

Recipe Of The Week 4/22: Honey Baked Ham

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-422-honey-baked-ham

Yields 16 servings

Ingredients:

6 to 8 lbs spiral bone-in ham
Glaze:

1/3 cup pineapple juice
1/2 orange, juiced
2 tsp dijon mustard
1/4 cup honey
1 tbsp brown sugar
Directions:



Preheat oven to 275F.
Place the spiral ham in a roasting pan, cut side down. Cover tightly with foil to prevent the ham from drying out.
Bake ham in oven at 275F 12-15 minutes per pound, depending on the size of your ham. (Approximately 2 hours)
In a small sauce pan combine brown sugar, honey, orange juice, pineapple juice and dijon. Whisk well and simmer on low 8 to 10 minutes, stirring often until it reduces down and thickens into a glaze.
Remove the ham from oven 15 minutes before the ham is ready and brush the glaze onto the ham.
Finish cooking the ham uncovered for the last 15 minutes.
Meal Plan Check Boxes:

3 Proteins
1 Fat

Nutritional Facts: 3 oz, Calories: 170, Carbohydrates: 13 g, Protein: 16 g, Fat: 7 g

Recipe Of The Week 4/15: Banana Protein Smoothie

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-415-banana-protein-smoothie

Yields: 1 serving

Ingredients:

1 cup almond milk
1/4 cup unflavored or vanilla protein powder
1 very ripe banana
2 baby carrots
1 tablespoon ground flax
1/2 teaspoon turmeric
lots of ice
Directions:

Put everything in a high speed blender and blend until very smooth.
Meal Plan Check Boxes:

4 Proteins
2 Fruits

Nutritional Facts: 1 smoothie, Calories: 294, Carbohydrates: 34 g, Protein: 28.5 g,
Fat: 6.5g, Fiber 7 g

Recipe Of The Week 4/8: Avocado Egg Salad

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-48-avocado-egg-salad

Yields 6 Servings

Ingredients:

4 large hard-boiled eggs, chopped
4 large hard boiled egg whites
1 medium hass avocado, cut into 1/2-inch pieces
1 tbsp light mayonnaise
1 tbsp fat free plain yogurt
1/2 tablespoon finely chopped chives
2 teaspoons red wine vinegar
1/2 tsp Kosher salt
pinch freshly ground pepper
Directions:

Combine the egg yolks with the avocado, light mayo, yogurt, chives, vinegar,
salt and pepper in a medium bowl.
Mash with a fork.
Combine with egg whites and adjust salt as needed.
Meal Plan Check Boxes:

1 Protein
2 Fats

Nutritional Facts: 1 /2 cup egg salad, Calories: 155 kcal, Carbohydrates: 4.5 g, Protein: 9 g, Fat: 12 g, Saturated Fat: 2.3 g

Recipe Of The Week 4/1: Cranberry Chicken Salad on Apple Slices

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-41-cranberry-chicken-salad-on-apple-slices

Yields 4 Servings

Ingredients:

8 ounces cooked chicken breast
1/4 cup celery, sliced
3 tablespoons light mayonnaise
1/4 cup chicken broth
1 tablespoon dried cranberries
1 tablespoon red onion, chopped
2 medium sweet red apples, sliced into rounds, then cored
Directions:

Prepare the Chicken Salad: In a medium bowl combine the chicken with celery, mayonnaise, chicken broth, cranberries and red onion, and stir until combined. Adjust salt and pepper to taste.
Slice the Apples: When ready to eat, slice the apples into 1/4 inch thick slices, then remove the seeds. (I used a piping tip). It’s best to eat right away so they don’t turn brown, but if you are planning to eat later, you can toss the apple slices in a little lemon juice.
Assemble: Spoon a generous amount of chicken salad onto each apple slice and enjoy!
Meal Plan Check Boxes:

2.5 Proteins
2 Fats
1/2 Fruit

Nutritional Facts: 1/2 apple, 1/2 cup salad, Calories: 220 kcal, Carbohydrates: 15 g, Protein: 18 g, Fat: 10 g

Recipe Of The Week 3/24: Crockpot Balsamic Pork Roast

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-324-crockpot-balsamic-pork-roast

Yields 8 Servings

Ingredients:

2 pound boneless pork shoulder roast, sirloin roast
kosher salt, to taste
1/2 tsp garlic powder
1⁄2 teaspoon red pepper flakes
1/3 cup chicken or vegetable broth
1/3 cup balsamic vinegar
1 tablespoon Worcestershire sauce
1 tablespoon honey
Directions:

Season the pork with salt, garlic powder and red pepper flakes and place it into the slow cooker.
Mix together the broth, vinegar and Worcestershire sauce and pour it over the pork.
Pour the honey over and set the timer for 4 hours on High or 6-8 hours on low.
Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish.
Break apart lightly with two forks and put back into the slow cooker.
Ladle 1/2 cup sauce over the pork and keep warm until ready to eat.
Meal Plan Check Boxes:

3 Proteins
2 Fats

Nutritional Facts: 3 oz pork, Calories: 214 kcal, Carbohydrates: 4 g, Protein: 21 g, Fat: 12 g

Recipe Of The Week 3/17: Cuban Style Black Beans

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-317-cuban-style-black-beans

Yields 4 servings

Ingredients:

2 tsp olive oil
1/2 onion
2 cloves garlic
2 scallions
2 tbsp red bell pepper
3 tbsp cilantro
15 oz can black beans, do not drain
1/2 cup water, or more if needed
1 bay leaf
few pinches cumin, to taste
pinch oregano
1 tsp red wine vinegar
salt and black pepper to taste
Directions:

Chop onion, garlic, scallions, red pepper, and cilantro in a mini chopper of food processor.
Add oil to a medium-sized pot on medium heat.
Add vegetables to the pot and saute until soft, about 3 minutes.
Add beans, water, bay leaf, cumin, oregano, red wine vinegar, salt and black pepper and bring to a boil.
Lower heat and cover, simmer about 15 minutes stirring occasionally (adjust water as needed).
Taste for salt and serve.
Meal Plan Check Boxes:

1 Protein
1/2 Fat
1 vegetable

Nutritional Facts: 1/2 cup, Calories: 114 kcal, Carbohydrates: 20 g, Protein: 7 g, Fat: 3 g, Fiber: 6 g

Recipe Of The Week 3/10: Feta Eggs with Zucchini

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-310-feta-eggs-with-zucchini

Yields: 1 serving

Ingredients:

1 teaspoon olive oil
1/2 cup grated zucchini, squeezed dry
1/4 cup grated onion
2 large eggs
1 ounce feta cheese
crushed red pepper flakes
Directions:

In a small nonstick skillet, heat the oil and add the onion and zucchini on medium heat until soft and golden.
Add the feta cheese evenly over the zucchini and cook until melted, 30 seconds.
Carefully drop in the eggs and cover. Cook on low until the yolks are runny and set, or cooked to your liking.
Meal Plan Check Boxes:

2.5 Proteins
1 Fat
1 Dairy
1 Vegetable

Nutritional Facts: 2 eggs with zucchini, Calories: 284 kcal, Carbohydrates: 7.5 g, Protein: 17.5 g, Fat: 20.5 g,

Recipe of the Week 3/3: Pesto Salmon

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-33-pesto-salmon

Yields 2 Servings

Ingredients:

2 5-ounce salmon fillets, skin on
2 tablespoons prepared pesto
2 tablespoons shredded Parmesan cheese
Directions:

Air Fryer directions:

Spritz the basket with olive oil to prevent sticking.
Spread 1 tablespoon of pesto over the top of each salmon. Sprinkle each with 1 tablespoon Parmesan cheese on top.
Air fry 7 minutes at 400°F, or longer depending on thickness of the salmon.
Oven directions:

Preheat the oven to 425F. Spritz a small sheet pan with olive oil.
Spread 1 tablespoon of pesto over the top of each salmon. Sprinkle each with 1 tablespoon Parmesan cheese on top.
Bake 10 to 12 minutes, depending on thickness of the salmon.
Meal Plan Check Boxes:
4 Proteins
2 Fats
Nutritional Facts: 1 piece salmon, Calories: 290 kcal, Carbohydrates: 2 g, Protein: 30 g, Fat: 17 g, Saturated Fat: 3 g

Recipe of the Week 2/25: Cheese Crisps

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-225-cheese-crisps

Yields 3 Servings

Ingredients:
2 ounces Pecorino Romano cheese, grated using the big holes
of a box grater (not pre-grated)
1 ounce Parmesan cheese, grated using the big
holes of a box grater (not pre- grated)
1/2 teaspoon freshly ground black pepper, plus more for topping

Directions:

Position one rack in the upper third and one in the lower third of the oven and preheat to 400°F. Line two baking sheets with foil or silicone baking mats.
In a small bowl, mix the Pecorino, Parmesan, and pepper until well combined.
Put about 1 heaping tablespoon of the grated cheese mixture onto one of lined baking sheets and lightly pinch with your fingers to make a compact mound.
Repeat with remaining cheese, making 6 crisps per sheet and leaving at least 2 inches of space in between. Top each with 1 crack of pepper from a pepper mill.
Bake for about 10 minutes, rotating the pans after 5 minutes, until they are golden the bubbling on the surface has mostly subsided (this means the moisture has cooked off).
Cool completely, blotting with a paper towel if you like, before serving.
Meal Plan Check Boxes:
1 Protein
1 Dairy
1/2 Fat
Nutritional Facts: 4 crips: 116 calories, Carbohydrates: 2 g, Protein: 7 g, Fat: 8g

Recipe of the Week 2/18: Slow Roasted Salmon

https://www.novaphysicianwellness.com/blog/recipe-of-the-week-218-slow-roasted-salmon

Yields 6 servings

Ingredients:

2-pound whole wild salmon filet, with skin, at least 1 1/4 inches thick
1/3 cup light sour cream
2 tablespoons Dijon mustard, to taste
2 tablespoons fresh dill, finely chopped, plus more for garnish
1 tablespoon drained capers, finely chopped, plus 1 tablespoon of brine
1 teaspoon kosher salt
1/4 teaspoon fresh ground black pepper
1 lemon

Directions:

Preheat oven to 275°F. Line rimmed baking sheet with parchment paper for easiest cleanup. Remove the
salmon from the refrigerator to take some of the chill off.
In a small bowl, combine the sour cream, 2 tablespoons of mustard, the dill, capers, caper brine, salt, and
pepper. Zest half of the lemon into to the bowl, then cut it in half and squeeze in the juice from half. Mix to
combine. The sauce should be thick but drizzle-able; if it’s too thick, add water a small splash at a time until it
thins out (or more lemon juice if you like).
Place the salmon, skin side down, onto lined baking sheet. Pat it dry with a paper towel. Spread a heaping
spoonful (about 3 tablespoons) of the mustard sauce in a thin layer all over the salmon.
Roast the salmon until it is just barely cooked through, still incredibly moist, and flakes easily with a fork when
you remove it (135°F when checked with an instant read thermometer), 35 to 50 minutes depending on the
shape of your salmon.
Let the salmon rest for 5 minutes, during which time it will come up another 5°F
Drizzle the remaining sauce over the salmon or pass it on the side, garnish with the fresh dill sprigs, then serve.
Meal Plan Check Boxes:

4 Proteins
1.5 Fats
Nutritional Facts: 1 /6th, Calories: 243 kcal, Carbohydrates: 3.5 g, Protein: 30.5 g, Fat: 11 g, Saturated Fat: 2 g, Cholesterol: 87 mg, Sodium: 411.5 mg, Fiber: 1 g, Sugar: 1 g