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


  • 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


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


Deborah Chapman


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


  • 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


  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

Black Bean Chili Soup with Beef

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


  • 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


  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.

Tomato Soup In a Can Taken to a New Level


Tomato Soup in a can taken to a new level

Sometimes we need to take the shortcut and create a simple semi-homemade meal that is quick and delicious.

Course Main Course, Soup
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Calories 345 kcal
Author Deborah Chapman


  • 1 15 oz tomato basil soup I used progresso hearty
  • 12 grape tomatoes halved or whole
  • 12 shrimps large, deveined
  • 1 avocado sliced or chopped into 1/4 inch chunks
  • 1 tbsp fresh chives chopped for garnish, optional
  • 2 tbsp fresh parsley chopped, divided
  • 2 tbsp fresh basil chopped, divided
  • 2 tbsp olive oil extra virgin, divided
  • 1 tsp kosher salt divided
  • 1 tsp fresh black pepper divided
  • 1/4 tsp sugar optional
  • 1/4 tsp granulated garlic
  • 1/4 tsp paprika

Recipe Notes


  • Clean and devein your shrimps well, drain off any excess water using a colander.  
  • Season the shrimp with 1/2 tsp salt, 1/4 tsp of black pepper, 1/4 tsp paprika and 1/2  tsp of granulated garlic.   
  • In a medium pot on low heat add 1 tbsp of olive oil, 1 tbsp fresh basil,  1/4 tsp black pepper and stir for about 2 minutes then add the grape tomatoes,  can tomato soup, add the sugar, let simmer on low heat. 
  • In a pan add the rest of the olive oil over medium heat add the shrimp and cook on both sides for about 2  minutes each side.  Once cooked set aside in a separate dish they will continue to cook when added to the soup.  
  • Slice open the avocado and remove the pit and cut into 1/4 inch slices and then into 1/4 inch chunks add the lemon juice over the avocado be very careful when handling avocado use a rubber spatula to gently turn to coat with the lemon juice set aside.  The lemon will stop the avocado from turning brown.
  • Add the shrimp to the soup and the rest of the basil and simmer about 3 minutes on low heat.
  • The dish is ready to serve, once you place the soup in a bowl you can add the avocado and garnish with the fresh parsley, chives and serve immediately.  

*You can also garnish with some fresh Parmesan Cheese, Parmigiano-Reggiano Cheese and get you some good crusty bread and enjoy.

*Use as many organic products as you can

Nutrition Facts
Tomato Soup in a can taken to a new level
Amount Per Serving
Calories 345 Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 4g25%
Cholesterol 91mg30%
Sodium 1458mg63%
Potassium 780mg22%
Carbohydrates 14g5%
Fiber 8g33%
Sugar 4g4%
Protein 11g22%
Vitamin A 1627IU33%
Vitamin C 32mg39%
Calcium 80mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.







Shrimp Pasta with Pesto Sauce

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Shrimp Pasta With Pesto Sauce

Course Main Course
Cuisine Italian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2
Calories 511 kcal
Author Deborah Chapman


  • 1/2 lb medium- large shrimp 12 shrimps
  • 3 tbsp olive oil, divided extra virgin
  • 1/2 box pasta
  • 10-12 grape tomatoes halved
  • 2 garlic cloves chopped
  • 2-3 tbsp pesto sauce
  • 1/8 tsp red pepper flakes
  • 1/2 cup pasta sauce
  • 2tsp fresh parsley garnish
  • 1/2-1 tsp kosher salt
  • 1/2 tsp fresh ground black pepper

Recipe Notes

  • Fill a medium pot with water and cover on medium heat.
  • Deveined and clean shrimps,  split the shrimp all the way to the tail but do not cut all the way through the tail leave about an inch from the tail.  I learned that from Auntie Fee, Rip.
  • Rinse your shrimp well discarding the vein and let it sit in a strainer to drain off the excess water.  In the meantime chop your garlic and parsley and set aside in a separate bowl.
  • Salt your pasta to the boiling water after about 3 minutes using a 10-inch pan add the oil to the pan, I used a black cast iron pan, then add the garlic and cook it for about 2 minutes add the shrimps and cook for about 2 minutes on each side (total pasta cook time is 7 minutes), the pasta should cook aldente', be sure to reserve  a cup of pasta water and set aside.  Transfer the pasta using a tong to the shrimps add the tomatoes, the shrimps will finish cooking add the pesto sauce, half of the pasta water and bring it all together gently using your tong.  
  • Garnish with the fresh parsley and serve immediately.

*you can add freshly grated parmesan cheese to the finished dish.

Nutrition Facts
Shrimp Pasta With Pesto Sauce
Amount Per Serving
Calories 511 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Cholesterol 1mg0%
Sodium 1057mg46%
Potassium 655mg19%
Carbohydrates 93g31%
Fiber 6g25%
Sugar 8g9%
Protein 17g34%
Vitamin A 1397IU28%
Vitamin C 18mg22%
Calcium 70mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.