Bills Great Meal Personal Chef Service in Long Island – Offering healthy cooking for your dinner parties, birthday parties, holiday meals, low fat meals, kosher meals and provide cooking lessons, gift certificates, healthy meals, special dietary needs at your own home kitchen in Suffolk & Nassau County, the Hamptons, Easthampton, Southampton, Sag Harbor, Watermill, Westhampton, Cold Spring Harbor, Northport, Centerport and Mutton town.

Chef Bill McCabe
Personal Chef

Proud Member of American
Personal Chef Association

High Protein – Low Carb Diet 3.21

March 21st, 2011 by Chef Bill

Below is the “High Protein – Low Carb” menu I prepared for one of my valued clients today. This weeks nutritional food that I high lighted below are spicy Chickpeas* which were soaked over night and prepared “the old fashion – healthy way” not canned.

Pork Provencal
Pork tenderloin dusted with seasoned whole wheat flour and quickly sautéed. Gently simmered with onion, garlic, tomato, rosemary, thyme, black olives and capers. Served with Roasted -Spaghetti squash.

Pan – Seared Striped Bass All’amattriciana
Striped Bass seasoned lightly and seared till golden. Garnished with sautéed pancetta, onion, crushed pepper, garlic, grape tomatoes and balsamic vinegar. Served with Broccoli, red pepper flakes and toasted garlic.

Grilled Lemon Chicken
Free range chicken marinated with lemon, extra virgin olive oil and garlic seasoned with lemon pepper.
Served with Grilled Asparagus.

Cumin-Crusted Chilean Sea Bass
Sea bass rubbed with cumin, sea salt, freshly ground black pepper. Seared until golden.
Served with Stir-fried Asian vegetables.

5 each – Side Salad with assorted vegetables and spicy chickpeas*
Low fat, low Carb Italian Dressing

Brief History of Chickpeas (Garbanzo beans)

There is evidence that the chickpea originated in Persia and that they were a staple of the ancient Greeks and Romans. Spanish and Portuguese explorers introduced chickpeas to the subtropical regions during the 16th century.

Hummus is made from chickpeas, tahini, garlic, olive oil, lemon juice and salt, and falafal is also made from chickpeas and/or fava beans. Chickpeas can be cooked in stews or curries, used cold in salads, and also ground and used as flour.

Nutrients in Chickpeas
Chickpeas are an excellent source of the essential trace element molybdenum. They are a very good source of fiber, folic acid, and manganese. They are an important source of macro nutrients, good source of protein, containing almost twice the amount of protein compared to cereal grains, as well as minerals such as iron, magnesium, copper, and zinc.

Preliminary evidence suggests the consumption of chickpeas may be beneficial for correcting dyslipidaemia (when the concentration of cholesterol or lipids in the blood exceeds normal limits), and preventing diabetes.

Healthy Eating….. Bill

High Protein – Low Carb Menu, (Highlighting Lentils)

March 13th, 2011 by Chef Bill

Bills Great Meals specializes in helping with High Protein – Low Carb Diets. Below is a menu I will be preparing this week for one of my valued clients.

The Healthy food I’m highlighting this week is Lentils. This healthy food “fills you up without increasing your waistline.”

Barbeque Roasted Salmon
Salmon marinated with pineapple and juices. Then seasoned with stevia, chili powder, lemon, cumin, sea salt and cinnamon. Roasted till just right. Served with Popcorn cauliflower.
(Salmon- 8 grams of carbs + cauliflower- 7.5 grams of carbs = 15.5 grams of total carbs )

Balsamic – Glazed Filet Mignon
Beef tenderloin steaks seasoned with sea salt and pepper. Broiled till medium rare and drizzled with a balsamic glaze made of garlic, crushed red pepper, wine, low – sodium soy sauce, balsamic vinegar and honey.
Served with Roasted broccoli.
(Filet: 8.23 grams of carbs + broccoli: 6 grams of carbs = 14.23 grams of total carbs )

Pan Seared Shrimp and Scallops
Sea scallops and shrimp seasoned with salt n pepper, paprika, red pepper flakes and lemon. Served with thyme-garlic roasted asparagus.
(Shrimp & Scallops: 7.1 grams of carbs + asparagus: 10.2 grams of carbs = 17.3 grams of total carbs )

Chicken with Cherry Tomato & Olive Topping
Seasoned free range chicken seared until golden. Topped with tomatoes, basil, crushed red pepper and kalamata olives.
Served with *Brussels sprouts with toasted garlic and lemon.
(Chicken: 3.46 grams of carbs + brussels: 14.76 grams of carbs = 18.22 grams of total carbs )

5 each – Side Salad with assorted vegetables and Spicy French Lentils*
(Salad with trimmings = 18 grams of carbs)
Low Fat, Low Carb – Salad Dressing
Celery Sticks & Baby Carrots

Health Benefits of Lentils*
Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup or for a salad (30 calories and 5 carbs for 2 tablespoon’s) of cooked lentils. This tiny nutritional giant helps to satisfy your hunger.

High Protein – Low Carb Meals

March 6th, 2011 by Chef Bill

Below is a High Protein – Low Carb menu I will be preparing for one of my valued clients this week. The vegetable we will highlight this week is Broccoli Rabe.*

Asian Glazed Roasted Pork
Pork tenderloin, carefully marinated with garlic, scallion, ginger, Chile pepper, sesame oil, freshly squeezed lemon and orange juice. Served with Asian vegetables.
(pork: 6 grams of carbs + vegetables: 13.5 grams of carbs = 19.5 grams of total carbs )

Chicken & Shitake Marsala
Organic chicken breast, shitake mushrooms, Marsala wine, green onions and hint of butter.
Served with Garlic cauliflower.
(chicken: 8.32 grams of carbs + cauliflower: 12 grams of carbs = 20.32 grams of total carbs )

Halibut with Miso Glaze
Halibut glazed with sweet white miso, sake, mirin and sesame.
Served with Asparagus with ginger and lemon.
(halibut: 7.56 grams of carbs + asparagus: 12 grams of carbs = 19.56 grams of total carbs )

Veal Pizzaiola
Tender cutlets of veal, tomato, white wine, fresh Italian herbs, garlic, salt n pepper.
Served with Spicy garlic broccoli rabe*.
(veal: 10.5 grams of carbs + broccoli rabe: 8.6 grams of carbs = 19.10 grams of total carbs )

5 each – Side Salad with assorted vegetables
(Salad with trimmings = 13 grams of carbs)

Low Carb, low fat Salad Dressing
Celery Sticks & Baby Carrots

“Power Foods: Broccoli rabe”*.
With its deeply ruffled leaves and demure green florets, broccoli rabe (pronounced “rahb”) looks like a kinder, gentler broccoli. But it’s far from mild-mannered. This bold member of the Brassica, or cabbage, genus has a bitter edge similar to that of its cousin, mustard greens. A staple in the Italian kitchen, broccoli rabe shines as a counterpoint to starchy, sweet, and spicy foods (think: pasta and garlic), and it makes as much of an impact on your health as it does on your taste buds.

Health Benefits
The big news with broccoli rabe is its cancer-preventing potential. Like all Brassicas, it’s a rich source of glucosinolates, which your body converts to cancer-fighting sulforophanes and indoles. Studies show that these compounds are particularly effective against stomach, lung, and colon cancers, and promising research hints at protective effects against breast and prostate cancers as well.

A 3 1/2-ounce serving of broccoli rabe provides more than half your daily requirement of antioxidant-rich vitamins A and C, both of which fight off dangerous free radicals that can cause damage to your body’s cells.The bitter green is also a good source of folate (a B vitamin that protects against birth defects and heart disease), not to mention potassium, fiber, and calcium.

How to Buy
Broccoli rabe is available year-round, but cool weather brings out the best in this vegetable, mellowing its harsh edge slightly. Depending on where you shop, you may see it labeled as broccoli raab, rapini, broccoletti, or cima di rapa. Look for vibrant green leaves and plump stems; avoid bunches with yellowed leaves, flowering buds, or dry-ended stalks. Smaller-leaved plants are younger and therefore milder and tenderer than larger-leaved specimens. And take a sniff; a “cabbage-y” smell is a clue they’re past their prime.

Cooking Tip
Reduce the broccoli rabe bite by blanching and shocking it (giving it a brief dunk in salted boiling water followed by a dip in ice water). To maximize freshness, remove the twist tie and store the greens, wrapped in a damp paper towel inside a plastic bag, in the refrigerator for up to four days.

Healthy Eating!