Expressively Your Personal Chef Service by Chef Deborah ™

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All ingredients are prepared with fresh herbs and marinated in soy, olive oil or coconut oils whenever possible.

P90X Nutrition Plan

Chef Deborah Is Now Offering The P90X Exreme Home Fitness Nutrition Plan To Her List of Nutrional Plans.

Eating For Both Power & Performance.

Phase 1-Thru 3

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Meal #1 Shrimp Pasta Pomodoro.

Meal #2 Grilled Chicken Burrito.

Meal #3 Turkey Breast Sandwich on Whole Wheat Toast (Wrapped To The Side). With Lettuce & Tomato.

Meal #4 Chicken Pita.

Meal #5 Chicken Caesar Salad

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DINNER MENU 

Meal #1 Lean Burger, Low-fat Cheese, Med size Baked Potato, Salad Greens & Berries.

Meal #2 Halibut, Sauce, Med Artichoke, & 1 cup of Wheat Berries Kernels

Meal #3 Chicken Breast , Sauce , Mushroom Zucchini and Sautéed Vidalia Onions, with Grated Parmesan Cheeses, and Brown Rice

Meal #4 Salmon with a Green Apple Salsa, Asparagus, Med Baked Potato, Salad green and Choice of Dressing.

Meal #5 Grilled Ahi Tuna, Lime Vinaigrette and While Grain Roll.

Meal #6 Italian Meatloaf, Baked Potato, Spinach & Romaine Salad and Dressing choice.

Meal #7 Filet Mignon Pear & Peppercorn Sauce, Portabella Mushrooms and Wild Rice.

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Week May 17th. 2010 Menu

Phase 1 Menu Level 1 & 2

LUNCH MENU

Meal #1 Shrimp Stir fry Sesame Seed & Cashews.

Meal #2 Chicken Salad, Salad Greens served with Savory Vegetable Soup.

Meal # 3 Turkey Burger, Lowfat Swiss Cheese, Coleslaw and Gazpacho.  

Meal # 4 Island Pork Tenderloin Salad.

Meal # 5 Chef Salad.

DINNER MENU

Meal #1 Salmon with a lemon dill sauce, asparagus, wild rice and red pepper soup.

Meal #2 Turkey with a lite gravy, green beans, butternut and squash soup.

Meal # 3 Halibut, with pesto sauce, wild rice and zucchini.

Meal # 4 Chicken breast, chili honey sauce, quinoa and snap peas.

Meal # 5 Swordfish with mango sauce, wild rice and artichoke.

Meal #6 Beef & Broccoli stir fry and Miso soup.

Meal # 7 Lemon garlic chicken, with wild rice and asparagus soup.

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Weight Watchers

South Beach

Jenny Craig

Vegetarian

Low Carb

Protein Only Diets

P9OX

and more........

Enjoy Every Succulent Bite!

~Chef Deborah~

My Friend and Home Girl from the State of Texas My Daddy's Home- State. 

Chef Hardette Harris from San Antonio Texas.  Chef, Has Been Gracious to Offer Up Some of Texas Best Healthy Alternative..

Thank-You Sis!

Texas Turkey Chili         Feeds (4)

1 large package of ground turkey (1-2 lbs)

1 med onion

5 cloves of garlic

1 large red bell pepper

1 large green bell pepper

1 large Bay Leaf

2 TB Olive Oil 

3 TB Chili powder

1 1/2 T All Purpose - low sodium Seasoning Salt 

1 T  Ground Cumin 

1/2 tsp Cayenne

1 Lg can or 1 to 2 boxes of fresh all natural strained tomato sauce.

1/4 c red wine (drinking not cooking wine)

S/P to taste

• Chop onion, garlic and peppers and saute in olive oil until soft. 
• Add spices. 
• Cook turkey, drain liquid and add to vegs along with tomato sauce and wine.
• Simmer for 45 mins.
• Adjust seasonings to taste.

Pecan Praline Caramel Cake

Serves 8-10, “My father inspired this recipe. I made it for more than 300 chefs at the annual Women Chefs and Restaurateurs Conference in 2001.

2 1/2 cups all-purpose flour
2 cups sugar
3 teaspoons baking powder
1 teaspoon kosher salt
1/8 teaspoon ground cassia cinnamon
1 1/2 cups plus 1/3 cup whole milk
2 teaspoons plus 1/4 teaspoon pure Mexican
vanilla extract
2/3 cups vegetable shortening
2 large eggs
1/3 cup butter
1 cup brown sugar
2 cups powdered sugar
1/4 cup pecans, chopped
For the Cake
 

Preheat the oven to 350 degrees. Grease and flour 2 9x2-inch round cake pans. Beat all ingredients in the list up to, and including, the eggs (use 1 1/2 cups milk and 2 teaspoons
vanilla). Beat on low until ingredients have all become moist. Then, beat on high speed, scraping down all ingredients so everything is
included. Beating time is about 7-8 minutes. Pour into prepared pans. Bake until toothpick inserted in center comes out clean, between
30-35 minutes. Cool for about 10-15 minutes.  Remove cake from pans.
 

For the Caramel Frosting

Prepare while cake is cooling. Using a 2-quart saucepan, melt the butter on medium-low heat, and stir in brown sugar. Heat until it boils, stirring continuously with a wooden spoon.
Then add the remaining milk and vanilla, and stir until it boils. Remove from heat, and add the pecans. Cool.
When caramel mixture is still slightly warm, add the powdered sugar. Beat in sugar until caramel is very smooth. Be prepared to frost your cake right away. This particular frosting tends to
harden fast. If it becomes too hard, add a few teaspoons of milk.
Helpful Hint

Note “Serve this dessert with the berries of your choice. I prefer raspberries because they reduce the sweetness of the caramel.”

© Chef Deborah A. Spriggs-Ross

1 ½ cups fresh bread crumbs

½ cup fresh Parmesan cheese

¼ cup chopped Italian parsley

1 teaspoon Spanish paprika

½ teaspoon fresh oregano

¼ teaspoon of minced garlic

1 teaspoons of kosher salt

½ teaspoons of fresh ground pepper

Pinch of cayenne

Dressed (cleaned) whole fillets of sole

¾ cup half and half cream,

Cooking spray (preferably olive oil)

Combine bread crumbs, Parmesan cheese,

parsley, paprika, oregano, garlic, salt and

peppers. Dip fish in the cream, then in bread

crumb mixture. Arrange fish in a baking dish

11x 9x 2 inches. Spray fish lightly with olive oil.

Bake in a 375-degree oven for 20-25 minutes.. Or until fish flakes easily.

8 ounces cooked, shelled and picked over crabmeat, drained

2 eggs, whites lightly beaten 

1 tablespoon low fat mayonnaise 

½ cup seasoned breadcrumbs 

¼ cup drained sweet pickle relish

Canola oil for frying

1 cup minced and drained watermelon

½ cup bottled chili relish

In a bowl, mix the crab, eggs, mayonnaise, breadcrumbs and sweet pickle relish.  

Heat a generous amount of oil (you may use a combination of canola oil and butter if desired) in a 10- to 12-inch sauté pan over medium high heat. 

Using 2 teaspoons as tools, drop small dollops (about 1 teaspoon full) of the crab mixture into the butter and fry, turning once, until golden brown on each side.  

Fry the puffs in batches keeping them warm on a baking sheet in the oven as they come out of the pan.  

Mix together the watermelon and relish and serve with the crab cakes for dipping. Makes about 16 crab cakes, or serving 8 as an appetizer.

Ingredients

2 cups fresh or canned pineapples chunks, frozen

1/3 cup organic raspberries, frozen

1/3 cup organic blueberries, frozen

1/3 cup organic strawberries, sliced and frozen

1 banana, sliced and frozen

1 cup pineapple juice

2 tablespoons  pistachios,chopped

Allow frozen fruit to thaw for 10-15 minutes. Place all ingredients in blender and blend until smooth. Place mixture in individual cups and sprinkle with pistachios. Serve immediately.

  April Is A Time For Cleansing!

 

Asparagus with Lite Citrus Vinaigrette

 

Asparagus with Lite Citrus Vinaigrette

CITRUS VINAIGRETTE

1/2 cup olive oil

2 tablespoons chopped almonds

2 cloves garlic, chopped

1 finger chili, finely chopped

2 tablespoons balsamic vinegar

juice of 1 lemon

juice of 1 orange

1 tablespoon finely chopped mint

3 tablespoons sliced shallots

1/4 cup grated parmesan cheese

ASPARAGUS

1 bunch of asparagus, stalk lightly peeled, bottoms removed

2 quarts water

3/4 teaspoon salt

Directions

To make vinaigrette, heat 1/2 tablespoon of olive oil in a pan over medium heat. Add in the almonds, garlic, shallots, and chilies and sauté until golden brown.

Add the balsamic vinegar and simmer for 3 minutes.

Add the remaining oil and juice, bring to a boil. Add in the mint, simmer for 2 minutes then remove from the heat.

To make asparagus, bring water to a boil with salt. Blanch asparagus for 30 seconds.

Drizzle vinaigrette over asparagus and finish with parmesan cheese, salt, and pepper.

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Breakfast Oats and Strawberry Smoothie                                                                                                        (Serves 2)                                                                                                                                                                          

Ingredients

1 cup vitamin fortified soy milk                                                                                                                                                                      1/2 cup rolled oats

teaspoon of flax seed                                                                                                                                                                           1 banana, broken into chunks                                                                                                                                                      14 frozen strawberries                                                                                                                                                                                                  1/2 teaspoon vanilla extract                                                                                                                                                      1 1/2 teaspoons honey                                                                                                                                                                     Preparation:

In a blender, combine soy milk, oats, banana and strawberries.  Add vanilla and honey if desired. Blend until smooth. Pour into glasses and serve.

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Cucumber, Apple, Cinnamon and Honey Smoothie Recipe

(Serves 2)

Ingredients

10 thick slices of cucumber
1 organic apple

½ teaspoon of cinnamon

½ teaspoon of  honey

Preparation:

Place the sliced cucumber into the blender, next peel and cut the apple into 4 pieces and add this to the blender, along with the cinnamon and honey. Blend for approx 30 seconds and serve.

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Blackberry and Honeydew Melon Smoothie Recipe

(Serves 2)

Ingredients

2 cups of frozen blackberries
2 cups honeydew melon (fresh or frozen)
1/3 cup of  honey or nutria sweet to taste

Preparation

Puree all ingredients in a blender. Blend. Pour and serve

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Natural Power Energy Smoothie

(Serves 2)

Ingredients

2 ripe bananas

2 cups of frozen mixed berries

1 cups of organic plain yogurt

1 ½ cups of natural cranberry juice

2 tablespoons of natural molasses

Preparation

Puree all ingredients in a blender. Blend. Pour and serve.

Ingredients

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1 cup vitamin fortified soy milk                                                                                                                                                                      1/2 cup rolled oats

teaspoon of flax seed                                                                                                                                                                           1 banana, broken into chunks                                                                                                                                                      14 frozen strawberries                                                                                                                                                                                                  1/2 teaspoon vanilla extract                                                                                                                                                      1 1/2 teaspoons honey                                                                                                                                                                     Preparation:

In a blender, combine soy milk, oats, banana and strawberries.  Add vanilla and honey if desired. Blend until smooth. Pour into glasses and serve.

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Cucumber, Apple, Cinnamon and Honey Smoothie Recipe

(Serves 2)

Ingredients

10 thick slices of cucumber
1 organic apple

½ teaspoon of cinnamon

½ teaspoon of  honey

Preparation:

Place the sliced cucumber into the blender, next peel and cut the apple into 4 pieces and add this to the blender, along with the cinnamon and honey. Blend for approx 30 seconds and serve.

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Blackberry and Honeydew Melon Smoothie Recipe

(Serves 2)

Ingredients

2 cups of frozen blackberries
2 cups honeydew melon (fresh or frozen)
1/3 cup of  honey or nutria sweet to taste

Preparation

Puree all ingredients in a blender. Blend. Pour and serve

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Natural Power Energy Smoothie

(Serves 2)

Ingredients

2 ripe bananas

2 cups of frozen mixed berries

1 cups of organic plain yogurt

1 ½ cups of natural cranberry juice

2 tablespoons of natural molasses

Preparation

Puree all ingredients in a blender. Blend. Pour and serve.