Spicy Roasted Brussel Sprouts

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Spicy Roasted Brussel Sprouts

Adding some red pepper flakes gives this dish that added kick.

Course Side Dish
Cuisine American
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4 people
Calories 1 kcal
Author Deborah Chapman

Ingredients

  • 1 1 lb bag brussel sprouts
  • 2-3 tbsp olive oil, extra virgin or organic refined coconut oil melted
  • 1/2 tsp kosher salt
  • 1/4 tsp black fresh pepper
  • 2-3 tbsp shallots, chopped
  • 1/4 tsp red pepper flakes
  • 1 tsp balsamic vinegar reduction optional

Recipe Notes

  • Pre-heat oven to 400 degrees. 

 

  • Wash brussel sprouts and drain off excess water,  pat dry a with paper towel cut brussel sprouts in half. 
  • Add brussel sprouts, shallots, salt, pepper,  and red pepper flakes on to a sheet pan or cookie sheet add the olive oil and mix well then spread out evenly on to the sheet pan, do not over-crowd the pan and bake for about 20 minutes or until fork-tender and a little crisp but not burnt. 
  • Drizzle the balsamic vinegar reduction and serve immediately and enjoy.

*Be sure to check and shake your brussel sprouts in the pan or stir gently with a wooden spoon every 5 minutes so they cook evenly and do not burn.

*use organic ingredients when possible

Nutrition Facts
Spicy Roasted Brussel Sprouts
Amount Per Serving
Calories 1 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 293mg13%
Carbohydrates 1g0%
Sugar 1g1%
Protein 1g2%
Vitamin A 37IU1%
Vitamin C 1mg1%
* Percent Daily Values are based on a 2000 calorie diet.

Sauteed’ Frozen Peas with Shallots & Garlic

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Sauteed' Frozen Peas with Shallots & Garlic

Semi-homemade simple and delicious

Course Side Dish, vegetables
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 6 kcal
Author Deborah Chapman

Ingredients

  • 3 cups frozen organic peas
  • 2 tbsp olive oil divided extra virgin
  • 2-3 tbsp shallots chopped
  • 2 tsp garlic chopped
  • 1/2 tsp kosher salt
  • 1/4 tsp fresh ground black pepper

Recipe Notes

  • Heat a skillet and add one tbsp of the olive oil once heated add the chopped shallots and stir for about a minute.
  • Add the chopped garlic and stir about a  minute careful not to burn the garlic.
  • Add the frozen peas to the pan and the rest of the olive oil, season with the salt and pepper and stir, this is basically stir frying so you will constantly stir your peas until they are tender but with a bite and they will be nice and plump about 10-12  minutes they will be done and so tasty. 

*use as many organic ingredients as possible.

Nutrition Facts
Sauteed' Frozen Peas with Shallots & Garlic
Amount Per Serving
Calories 6 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 292mg13%
Potassium 17mg0%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin C 1mg1%
Calcium 3mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Black Bean Chili Soup with Beef

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Black Bean Chili Soup with Beef

This soup is light but filling it is truly a winner.

Course Main Course, Main Dish, Soup
Cuisine American
Prep Time 20 minutes
Cook Time 2 hours
Total Time 2 hours 20 minutes
Servings 6
Calories 247 kcal
Author Deborah Chapman

Ingredients

  • 1 lb ground beef
  • 2 tbsp olive oil extra virgin, divided
  • 1 onion medium-large chopped
  • 3 garlic cloves chopped
  • 3 celery stalks chopped
  • 3 carrot stalks peeled and sliced 1/4 inch
  • 1 15 oz can diced tomatoes basil & garlic Marzano tomato
  • 1 15 oz can black beans rinsed and drained
  • 4 cups water
  • 1 tbsp Better than bouillon beef flavor
  • 1 1/2 +1/4 tsp kosher salt divided
  • 2/4 tsp freshly ground black pepper divided
  • 2 tsp chili powder
  • 1/4 tsp dried oregano
  • 1/2 tsp cumin
  • 2 tbsp fresh parsley
  • 6-7 fresh thyme 6-7 stems tied into a bunch

Instructions

  1. A look at the ingredients I used

    ingredients used
  2. lightly browning the meat

  3. sauteing the onions, celery and garlic

  4. add the tomatoes, carrots

  5. add the drained beans, meat, dry & fresh herbs

  6. add the liquid and simmer and aromatics

Recipe Notes

  • Rinse your beans well until the water is clear let drain and set aside.
  • In a 5-quart soup pot or stock pot add one tablespoon of the olive oil over medium-high heat.
  • Once heated add the ground meat and add 1 teaspoon of kosher salt and 1/4 teaspoon of black pepper break up the meat and constantly stir the meat so it will cook evenly and quickly, about 5 minutes or until lightly browned.   Once lightly browned using a strainer let the meat drain and set it aside.  
  • Using the same pot add 1 tablespoon of olive oil, onions, celery, and cook for about 2 minutes then add the garlic cook for about 2 minutes stirring constantly and please do not let the garlic burn it will taste really nasty if it burns,  not kidding.  
  • Add the carrots and sauté for about 2 minutes then add the tomatoes, beans,  meat and the dry seasoning, fresh thyme, and finally the water.
  • On a low heat let this soup simmer for at least one hour and a half to two hours, I let mine simmer for 2 hours and it was so worth it. 
  • Once simmered do not forget to remove the fresh thyme from the pot and discard and add the fresh parsley as a garnish.

*You can use beef stock instead of the better than bouillon beef flavor which   takes the place of stock but it has such flavor.  I always have this in my pantry if I am out of broth or my stock it is good to have  and it comes in other flavors, chicken and vegetable.

*The reason I did not use a lot of salt in this dish is because the better than bouillon beef flavor have enough salt, a little goes a long way.

Ps. use as many organic products as you can


Nutrition Facts
Black Bean Chili Soup with Beef
Amount Per Serving
Calories 247 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 6g38%
Cholesterol 54mg18%
Sodium 752mg33%
Potassium 263mg8%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 14g28%
Vitamin A 366IU7%
Vitamin C 5mg6%
Calcium 34mg3%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Hennessy Pina Colada

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Hennessy Pina Colada

This is so good!!!!!!

Course Alcohol, Drinks
Cuisine American
Prep Time 15 minutes
Total Time 15 minutes
Servings 9 people
Calories 19 kcal
Author Deborah Chapman

Ingredients

  • 9-10 cups ice
  • 8-9 oz hennessy cognac
  • 6 oz pineapple juice
  • 1/2 cup pineapples fresh or can
  • 1 1/2 cup cream de coco
  • 3 tsp coconut mana optional
  • 2-3 tsp simple syrup optional
  • 1 maraschino cherry garnish
  • 1 tsp cherry juice garnish

Instructions

  1. Blend until nice and smooth

Recipe Notes

  • In a blender add the ice cubes I used my Ninja Blender and the size of the pitcher is 72 oz or 9 cups.   If  you have a 64 oz pitcher adjust the amount according to the size of the pitcher you are using. 
  • Add the liquor then blend to incorporate.  Then add the ingredients except the simple syrup if using, cherries and the cherry juice.   
  • Blend until smooth and a thick consistency.  Taste to see if you need to add the simple syrup if so add and blend.  Serve in martini glass or glass of your choice and garnish with a cherry and a drizzle of cherry juice.  You can store the rest in a canister and freeze until ready to use it freezes well.

*you can substitute the pineapples for more pineapple juice if not available or you can use all pineapples about 8 oz or a cup

*once you blend your ingredients and the ice crushes down you will need to add 3 to 4 more cups of ice to the blender depending on the size of the blender you are using.

 

 

 

 

Nutrition Facts
Hennessy Pina Colada
Amount Per Serving
Calories 19 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 2mg0%
Potassium 35mg1%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 4g4%
Protein 1g2%
Vitamin C 6mg7%
Calcium 4mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

 

Pesto Sauce

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Pesto Sauce

This sauce is versatile

Course condiment, sauces
Cuisine Italian
Prep Time 15 minutes
Total Time 15 minutes
Servings 12 servings
Calories 80 kcal
Author Deborah Chapman

Ingredients

  • 1 cup organic fresh parsley chopped
  • 1/2 cup organic fresh basil chopped
  • 2 tbsp organic garlic cloves 4-5 cloves chopped
  • 3/4 cup organic pine nuts chopped
  • 1/4 cup organic raw walnuts chopped
  • 1/2 cup parmesan cheese freshly shredded
  • 1/4 cup asiago cheese freshly shredded
  • 1/2 cup olive oil extra virgin
  • 1 tsp lemon zest
  • 1 tbsp juice of a fresh lemon
  • 1 tsp kosher salt
  • 1/4 tsp black pepper

Recipe Notes

  • Add all the above-mentioned ingredients into the food processor or blender except the olive oil,  salt, and pepper on the pulse setting pulse a few times until mixed well.  Continue to pulse and slowly drizzle the olive oil into the processor or blender once you have a nice spreadable consistency stop the processor add the salt and pepper to taste.
  • Store in a mason jar and freeze, the pesto sauce freezes well and can last well over 6 months,  I normally place plastic wrap over the top of the pesto sauce before I seal it to freeze.  When I am ready to use I Just take the jar out of the freezer and set it on the counter until it soften some and I am able to spoon out what I need to use.  You can also fill an ice tray with the pesto sauce and freeze until ready to use. 

*I add this sauce to pasta, rice, and roasted potatoes just to name a few

Nutrition Facts
Pesto Sauce
Amount Per Serving (0 g)
Calories 80 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Sodium 194mg8%
Carbohydrates 1g0%
Sugar 1g1%
Protein 1g2%
Vitamin C 1mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

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Smoked Paprika Roasted Chicken with Spinach

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Smoked Paprika Roasted Chicken with Spinach

This chicken is easy and simple to make.
Course Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Calories 66 kcal
Author Deborah Chapman

Ingredients

  • 4 chicken thighs (organic) bone in
  • 2 tbsp olive oil extra virgin
  • 1 tsp smoke paprika
  • 1 tsp granulated garlic
  • 1/2 tsp granulated onion
  • 1 tsp tumeric (organic)
  • 1 1/2 tsp kosher salt
  • 1/2 tsp fresh black pepper
  • 10 oz fresh baby spinach (organic) or more if you can fit it into the pan

Recipe Notes

  • Pre-heat oven to 350 degrees.
  • In a small dish add the five dry ingredients in a small bowl and mix all ingredient to create a rub make sure to pat dry your chicken and season both sides of the chicken, In the meantime in a large skillet on medium/high heat add the olive oil,
  • once heated place the chicken thighs in the pan skin side down and pan sear the meat for about two minutes,  you are not cooking the chicken thighs but lightly browning the skin side only.  Once lightly browned turn the skin side up and place in the hot oven for 15 minutes.
  • After 15 minutes add the spinach around the meat and in between the chicken and place back in the oven for 20 minutes or until it reaches the internal temperature of 165 degree. Once cooked this is optional I placed my dish in the broiler for 1-2 minutes just to give it that nice deep golden charred.   Serve and enjoy.

*Wash chicken and pat dry, when I use chicken thighs I always remove any extra fat from the thigh and discard, I soak my chicken in vinegar or fresh juice of a lemon for at least 30 minutes.

Use as many organic ingredients as possible

 

Nutrition Facts
Smoked Paprika Roasted Chicken with Spinach
Amount Per Serving
Calories 66 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 582mg25%
Potassium 20mg1%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 246IU5%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Shrimp Lo Mien My Way

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Shrimp Lo Mien My Way

This is such an easy and simple recipe and once you make this dish you will never want to buy take out again. You can make this dish so many ways by adding different vegetables or ingredients such as frozen green peas, shredded carrots, scramble eggs or mushrooms this is a versatile dish.
Course Main Dish, Side Dish
Cuisine Asian
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4
Author Deborah Chapman

Ingredients

  • 1 1/2 lb large or extra-large shrimps deveined I used extra-large chopped into 3 to 4 pieces
  • 1/2 tsp fresh black pepper
  • 1/2 tsp kosher salt
  • 1/2 tsp granulated garlic
  • 1 bag lo mien in the frozen deparment at your asian fruit stand or market
  • 4 tbsp olive oil divided extra virgin
  • 1 red onion, med chopped roughly
  • 3-4 scallions chopped
  • 3 garlic cloves chopped
  • 1 cup bok choy chopped
  • 1/4 tsp red pepper flakes
  • 2 cups fresh broccoli florets blanched for 3 minutes in the iced bath
  • 3 tbsp soy sauce low sodium
  • 3 tbsp sitr fry sauce I used kikomen
  • 1-2 tsp fish sauce I used two
  • 3 tbs fresh parsley garnish

Recipe Notes

In a medium-size pot bring water to a boil and salt the water.  In the meantime devein the shrimps rinse and let drain then season them with the next 3 ingredients and set aside in a bowl.

In a large wok or skillet on medium heat add 2 tbsp of the olive oil and add the chopped onions, scallions, bok choy and stir for about 3 minutes then add the garlic and red pepper flakes, careful not to burn the garlic stirring constantly not to let the ingredients stick to the wok, once the onions are translucent remove the ingredients and set aside in a bowl.

Add the broccoli florets to the water and boil for about 3 minutes then remove and place in a bowl of ice water to stop the cooking process.  Once cooled, drain and set aside.  In the mean-time add the frozen Lo mien to the boiling water and let cook for about 6 to 8 minutes until aldente'.

Once noodles are done using kitchen shears cut the lo mien into halves careful not to burn your fingers, they are long so randomly cut into halves then drain immediately and set aside.

Add to the wok the remaining 2 tbsp of the olive oil, add the deveined shrimps and cook 2-3 minutes they will continue to cook as you add the sautéed onions, garlic and bok choy, (stirring constantly) add the broccoli soy sauce, stir fry sauce, fish sauce and the lo mien noodles using a tong to incorporate all the ingredients.  Garnish with the fresh parsley and serve immediately or keep warm until ready to serve. the noodles.

*This dish requires constant stirring it is a quickly made dish so pay attention to the dish while in the wok if you feel you may need to add more olive oil just so it will not stick add about 1-2 teaspoons more, you don't want the food to stick to the wok or skillet.

Mushroom Vegetable Lo mein

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Mushroom/Vegetable Lo mein

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Mushroom/Vegetable Lo mein

simple to make, simple ingredients you have in your pantry

Course dinner, lunch
Cuisine Asian
Keyword quick
Prep Time 2 minutes
Cook Time 18 minutes
Total Time 20 minutes
Servings 3 people
Author Deborah Chapman

Ingredients

  • 2/3 whole wheat spaghetti I used Whole Food brand 365
  • 1 pint baby portbella mushrooms sliced stems removed or buy sliced already
  • 2 small shallots or 1 large chopped
  • 4 cloves garlic thinly sliced
  • 2-3 tbsp soy sauce low sodium
  • 3 tbsp olive oil divided extra virgin
  • 2 tbsp stir fry sauce
  • 1-2 tsp sesame oil
  • 1/4 tsp Aleppo pepper or red pepper flakes
  • 1 cup frozen vegetables cooked of your choice
  • 1 tbsp toasted sesame seed for garnish

Instructions

  1. pasta aldente

  2. sauteed onions & garlic

  3. add the mushrooms & Aleppo

  4. add the vegetables

  5. add the remaining olive oil, pasta, soy sauce, stir fry sauce and drizzled the sesame oil on top incorporate together using tongs.

  6. garnish with the sesame seeds.

  7. Serve and sprinkle some more sesame seeds over each serving and enjoy.

Recipe Notes

 

 

 

  • Cook pasta according to the package and drain set aside I cooked mine for 14-15 min and drained. I find whole wheat cooks longer than the white pasta.
  • While your pasta is cooking this is the time to prep all your ingredients.  
  • Remove the stems from the mushrooms, slice them and set aside, (you can freeze the stems for a soup), chop your shallots,  slice your garlic set aside.  I just nuked my frozen veggies in the microwave just to take the freeze off of them they will finish cooking with the dish in the skillet or pan. 
  • While the pasta is boiling heat up a large pan on medium-high heat add two tablespoons of the olive oil add the shallots cook for about 3-4 minutes stirring constantly add the garlic cook for about  1 minute please do not let the garlic burn, (you will be sorry), add your mushrooms,  Aleppo or red pepper flakes and cook for about 4 minutes stirring constantly.
  • Add the veggies and remaining olive oil and cook for about 4 minutes stirring constantly turn your flame down and check your pasta but monitoring the pan.   If the pasta is not cooked remove pan from the flame until the pasta is cooked or al dente.  
  • Once pasta is cooked drain add to the pan, add soy sauce, stir fry sauce use tongs to incorporate all ingredients for about 2 minutes.  Drizzle the sesame oil and garnish with the toasted sesame seeds and enjoy.
  • Please leave me a message and photo I would love to see your finished dish.
  • *use as many organic ingredients as possible 

Salmon/Shrimp/Cakes

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Salmon/Shrimp Cakes

These are so moist and delish

Course Main Dish
Cuisine American
Keyword fish
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 1 hour 10 minutes
Servings 8
Calories 140 kcal
Author Deborah Chapman

Ingredients

  • 2 15 oz wild caught pink salmon drained
  • 8-10 large shrimps cooked chopped
  • 2 large eggs
  • 2 tbsp mayonaise
  • 3 tbsp chopped red onions
  • 3 tbsp scallions
  • 3 tbs fresh parsley divided
  • 2 cups panko bread crumbs
  • 1/4 tsp obay seasoning
  • 1/4 tsp fresh black pepper
  • 2 tbsp unsalted butter
  • 2 tbsp olive oil extra virgin

Instructions

Recipe Notes

  • Drain the can salmon in a large bowl break open the salmon to remove the skin, use a  fork to smash the bones with the back of a fork  the bones are edible, add the eggs,  mayonnaise, scallions and 2 table spoons of the parsley and mix to combine
  • Add the obay seasoning, fresh black pepper and the cooked shrimps and  mix using a spatula to combine and make into nice 2 inch thick patties.
  • In the mean time on medium heat add your butter and oil to the pan. 
  • In a  dish add the bread crumbs and the remaining parsley and combine.
  • Coat each salmon with the bread crumbs and once the oil is hot place the salmon cakes  into the pan (do not overcrowd the pan ) I was able to get 4 into my pan at at a time.
  • Cook each side 4-5 minutes or until golden brown.

Nutrition Facts
Salmon/Shrimp Cakes
Amount Per Serving
Calories 140 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 3g19%
Cholesterol 9mg3%
Sodium 134mg6%
Potassium 44mg1%
Carbohydrates 11g4%
Fiber 1g4%
Sugar 1g1%
Protein 2g4%
Vitamin A 236IU5%
Vitamin C 2mg2%
Calcium 31mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Parmesan Meatballs Semi-Homemade

 

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Deborah Chapman

Semi-homemade

Course dinner, Main Dish
Cuisine Italian
Keyword quick, semi-homemade
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 5 people
Calories 425 kcal
Author Deborah Chapman

Ingredients

  • 2-3 tbsp olive oil extra virgin
  • 25 meatballs Wegman frozen meatballs
  • 10 ounces block mozzarella cheese shredded
  • 16 ounces marinara sauce I made my own
  • 2 tbsp fresh parsley divided garnish
  • 1/2-3/4 Cup parmesan reggiano cheese divided grated

Instructions

  1. Add the sauce after browning.

  2. Make sure to cover the dish with the cheeses.

  3. Remove from oven once bubbly and gooey .

Recipe Notes

  • Preheat oven to 375 degrees.
  • Add two tablespoon of the oil on medium-high heat once heated add the meatballs and brown for about 4-5 minutes on each side in the meantime, shred all cheeses and set aside in different bowls.
  • Chop your fresh parsley and divide set aside.
  • Once both sides of the meatballs have browned add the sauce and simmer for about 5 minutes.  
  • Turn off the heat and add the mozzarella cheese over the dish then sprinkle about 1/2 cup of the parmesan cheese and reserve some for garnish sprinkle 1 tbsp of parsley over the dish.
  • Bake for about 15-20 or until it is nice and the cheese is bubbly and gooey.
  • Once heated thoroughly and plated you can garnish with the remaining parsley and parmesan cheese and serve immediately. 

 

Nutrition Facts
Deborah Chapman
Amount Per Serving
Calories 425 Calories from Fat 297
% Daily Value*
Fat 33g51%
Saturated Fat 14g88%
Cholesterol 95mg32%
Sodium 870mg38%
Potassium 544mg16%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 4g4%
Protein 26g52%
Vitamin A 776IU16%
Vitamin C 7mg8%
Calcium 308mg31%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Parmesan Meatballs Semi-Homemade

Turning 59 on 12/30/19

Oh well this will Be my last year in my 50’s I don’t know what to think about it but I am surely thankful to be allowed to see another birthday. I am sweeter thank wine feeling fine turning 59!!!! Giving thanks to the one and only my King of all Kings I am blessed beyond, I am grateful but most of all I am humble…