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


Build a Better Body with Broccoli

September 12th, 2014 by Chef Bill

Broccoli may not be at the top of your favorite-foods list, but it should be. From
boosting immunity to strengthening your skeleton and joints to cutting cancer
risk, here are 10 ways this cruciferous veggie sends your health soaring.
Broccoli might not be the most popular vegetable around, but it’s certainly one of the most
nutritious. Considered a superfood for its nutritional value and disease-fighting properties, broccoli Is high in fiber, antioxidants, B vitamins, vitamins A, C, K, and the mineral iron, all of which are essential for a healthy diet. More recently, broccoli has also been praised for its ability to combat osteoarthritis.
Widely recognized as a cancer fighter, broccoli’s health perks stem throughout the body.

Below is a fantastic broccoli recipe that I prepare often and my clients love it!

Broccoli with Red Pepper Flakes and Toasted Garlic
Ingredients
• 2 teaspoons olive oil
• 6 cups broccoli florets (about 1 head)
• 1/4 teaspoon kosher salt
• 1/4 teaspoon crushed red pepper
• 3 garlic cloves, thinly sliced
• 1/4 cup water

Preparation
1. Heat olive oil in a large nonstick skillet over medium-high heat. Add broccoli, kosher salt, crushed red pepper, and sliced garlic. Sauté 2 minutes. Add 1/4 cup water. Cover, reduce heat to low, and cook for 2 minutes or until broccoli is crisp-tender.

Nutritional Information
Amount per serving
Calories: 53, Calories from fat: 46%Fat: 2.7g, Saturated fat: 0.4g, Monounsaturated fat: 1.7g, Polyunsaturated fat: 0.4g, Protein: 3.3g, Carbohydrate: 6.4g, Fiber: 3.2g, Cholesterol: 0.0mg, Iron: 1mg, Sodium: 147mg, Calcium: 55mg

High Protein – Low Carb Diet

May 4th, 2014 by Chef Bill

Below is a High Protein – Low Carb Menu, that I will be preparing for one of my clients.

Apricot Chili Glazed Salmon
Salmon glazed with salt, red chili powder and apricot.
Served with Broccoli, garlic and red pepper flakes.
(L=283, D=481 calories)

Grilled Mediterranean Tuna
Seasoned with extra virgin olive oil, lemon, oregano, basil, garlic, sea salt, red and black pepper.
Served with Roasted Red Bell Pepper and Onion Bulgur Wheat.
(L=298, D=480 calories)

Zesty Swordfish Kabob
Swordfish, red bell pepper and green onions marinated with soy, citrus, garlic, ginger and Agave.
Served with Power Greens & Sweet Pepper Stir-Fry.
(L=273, D=457 calories)

Traditional Filet Mignon
Tender Filet rubbed with a blend of sea salt, roasted garlic, onion, parsley and black pepper.
Served with Broiled Asparagus.
(L=271, D=467calories)

Lemon & Dill Chicken
Chicken seasoned with salt n pepper and seared until golden brown. Glazed with a pan sauce made of garlic, onion, chicken broth, lemon & dill. Served over Bulgur Wheat with a side of Garlicky Green Beans.
(L=294, D=468calories)

Turkey Meatloaf
Ground turkey mixed with garlic, basil, oregano, salt, oatmeal, egg, onion, celery and dash of horseradish. Glazed with low carb ketchup-brown sugar and horseradish. Served with Cider Glazed Carrots
(L=299, D=474 calories)

Grilled Chicken
Chicken Marinated with H2O, thyme, sea salt, Blue Agave and low carb sugar.
Served with Italian Roasted Snap Peas with leeks and grape tomatoes
(L=294, D= 488 calories)

Artichoke & Red Bell Pepper Frittata
Red bell pepper, garlic, crushed red pepper, eggs, artichoke hearts, Parmesan cheese, oregano, salt n pepper
(305 calories)

Caprese Frittata
Eggs, dash of milk, garlic, tomatoes, mozzarella and fresh Basil
(295 calories)

Arugula Omelet
Arugula, eggs, feta cheese, scallion and Herbs
(302 calories)

Eat Well, Be Well!
Personal Chef – Bill

High Protein, Low Carb Menu of the Week

April 18th, 2014 by Chef Bill

Let Chef Bill, help you with your high protein, low carb diet! Below is a Healthy Menu I will be preparing next week. I specialize in helping clients meet their weight loss goals.

Turkey Breast
Turkey Marinated with seasoned water, thyme, sea salt, Agave and low carb sugar. Roasted till golden
Served with Cider – Glazed Carrots
(L=297, D=479 calories)

Cider and Sage Pork
Pork medallions seasoned and sautéed with olive oil, shallot, sage, sherry vinegar, chicken broth, apple cider, Dijon and dash of butter.
Accompanied with Mashed Sweet Potatoes
(L=300, D=481 calories)

Chicken Kabobs
Chicken, red bell pepper, yellow squash and red onion
Served with Vegetable Bulgur Wheat
(L=290, D=490 calories)

Balsamic-Glazed Lamb Chops
Marinated with orange juice, balsamic vinegar, and dash of honey, reduced-sodium soy sauce, sea salt and pepper
Served with Broccoli, red pepper flakes and garlic
(L=300, D=500 calories)

Grilled Pastrami – Style Salmon
The classic, seasonings associated with pastrami, taste fantastic, on this grilled salmon.
Served with Spicy Garlic Baby Bokchoy
(L=278, D=470 calories)

Cornmeal-Dusted Tilapia
Fillet of Tilapia lightly dredged in seasoned cornmeal and sautéed till golden.
Served with Quinoa Sauté (bell pepper, garlic, corn kernel, tomato, green onion and lime)
(L=282, D= 474 calories)

Grilled Swordfish
Marinated with wine, lemon juice, extra virgin olive oil, rosemary, salt n pepper
Served with Balsamic Roasted Asparagus
(L=282, D= 463 calories)

Western Omelet
This omelet deliver’s the classic, diner-style, overstuffed package brimming with bell peppers, ham and cheese.
(321 calories)

Red Pepper & Goat Cheese Frittata
Eggs, salt n pepper, goat cheese, scallions, red bell pepper
(313 calories)

Vegetable Omelet
Eggs, corn, zucchini, green onion, reduced fat cheese, salt n pepper
(300 calories)

Eat Well, Be Well!
Long Island Personal Chef, Bill

If you have questions, problems or are unable to keep the next scheduled date of service, please let me know as soon as possible:
Office: 631-630-0705 – Email: bgm@personalchef.com

Ideal Protein Diet

March 28th, 2014 by Chef Bill

Let Chef Bill – Long Island Personal Chef, help you with your Ideal Protein Diet. Below is a menu I will be preparing this week.

Petite Turkey Meatloaf
Lean ground turkey, zucchini, red bell pepper, soy nuts, Walden Farms BBQ sauce, egg, smoked paprika and ideal salt. Mixed together then baked as individual servings
Served with Best Roasted Brussels Sprout’s with Paprika & Leeks

Grilled Veggie & Steak Kebabs
Sirloin steak, zucchini, bell peppers, and cherry tomatoes skewered seasoned and grilled till just right.
Served on a bed of Sautéed Spinach with Garlic

Tomato Basil Stuffed Grilled Chicken Breast
Marinated with olive oil, ideal salt, pepper, and garlic, Stuffed with fresh basil and slices of tomato.
Served with Roasted Broccoli and Smashed Garlic

Grilled Thai Beef Stir fry
Beef tenderloin, marinated with a blend of low salt soy sauce, cilantro, olive oil and dash of pepper.
Served on a bed of Stir fry Vegetables (scallion, broccoli, bell peppers, snow peas, shitake mushrooms, bean sprouts)

Balsamic Chicken & Friends
Chicken breast seasoned and baked with a medley of friends, garlic-basil-mushrooms-tomatoes, tossed with olive oil and Walden Farms Balsamic Vinaigrette. Served with Roasted Zucchini

If you have questions, problems or are unable to keep the next scheduled date of service, please let me know as soon as possible:
Office: 631-630-0705 – Email: bgm@personalchef.com

Lose Weight Deliciously

December 10th, 2013 by Chef Bill

Let Chef Bill help you with your 2014 weight loss goals

My specialty is customizing healthy and delicious meals for my clients. Some of the issues that I work with are weight loss, diabetes and high blood pressure.

Below is list of some of the healthy meal’s I prepared this week for my clients.

Chicken Stuffed with Goat Cheese
Organic chicken breast stuffed with goat cheese, artichoke hearts, seasoned bread crumbs and lemon.
Served with pan-roasted Asparagus with lemon.

Plank – Grilled Sweet Soy Salmon
Salmon marinated with reduced sodium soy, sake, mirin, sugar, scallion, ginger and lemon for hours.
Served with Stir-fry vegetables.

Pepper Crusted Tuna with Ponzu
Tuna pressed with cracked black pepper and seared over an open flame till just right. Drizzled with a ponzu sauce with garlic, tomato and scallion. Served with balsamic roasted Cauliflower.

Jamaican-Spiced Turkey
Turkey tenderloin rubbed with red onion, sugar, jalapeno, cider vinegar, low sodium soy sauce, allspice, thyme and pepper.
Served with healthy mashed Sweet potatoes.

Parmesan Baked Chicken Breasts
Chicken Cutlet seasoned with whole wheat bread crumbs, parmesan, black pepper, garlic, extra virgin olive oil.
Oven baked till golden. Served with tomato sauce and roasted Spaghetti squash.

Lemon – Garlic Shrimp and Vegetables
Wild shrimp, garlic, onion, carrot, asparagus, chicken stock, lemon and basil.
Served with spicy- Lentils.

Balsamic-Glazed Lamb Chops
Marinated with orange juice, balsamic vinegar, and dash of honey, reduced-sodium soy sauce, sea salt and pepper.
Served with roasted Brussels sprouts.

Grilled Grouper
Grouper marinated with low sodium soy sauce, garlic, hot sauce, lemon juice, black pepper and extra virgin oil.
Served with spicy- garlic Broccoli.

“Eating Healthier by Reducing Your Pesticide Consumption”

October 28th, 2013 by Chef Bill

Everyone is interested in eating healthier, but where do we start? One of the easiest things to do is to reduce our consumption of food that is known have the highest concentration of farm pesticides. The USDA publishes a list every year which has come to be known as the “dirty dozen”. Here are 12 of the most highly pesticide treated fruits and vegetables:
Apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, nectarines, peaches, potatoes, spinach, strawberries, sweet bell peppers, kale/collard greens and zucchini.
If you’re sharp enough, you’ve noticed that this list totals 14 fruits and vegetables. That’s because the rating organizations have included a “plus” category for the kale/collards and zucchini. This plus category includes domestically grown summer squash and leafy greens, specifically kale and collards. While they didn’t make the top 12, they were found to be commonly contaminated with pesticides that are exceptionally toxic to the nervous system, including organochlorine, which has been banned for home use and withdrawn for many agricultural uses, but is still applied to certain commercial crops.
Use this list as a starting point for your diet. If you regularly eat these foods, try and buy organic or at a minimum, make sure you wash these fruits and vegetables very well prior to eating or serving them to your family.
Healthy Eating,
Chef Bill
Long Island Personal Chef

Roast Turkey with Apples and Cider Sauce

October 3rd, 2013 by Chef Bill

Ingredients

• 1 (3 pound, boneless) turkey roast
• 1 tablespoon olive oil
• 2 teaspoons unsalted butter
• 2 (1/2-pound) Granny Smith apples, peeled, cored, and each cut into 16 wedges
• 1 cup low-sodium fat-free chicken broth
• 2/3 cup unfiltered apple cider
• 1/2 teaspoon arrowroot (cornstarch)
• 1 tablespoon water
• 2 teaspoons cider vinegar
• 1/2 teaspoon poultry seasoning
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper

Preparation
Preheat oven to 375°F.
Rub Turkey with olive oil and place skin side up on a rack in roasting pan. Combine seasonings; sprinkle over roast. Bake at 375 degrees, (45 to 60 minutes) or until meat thermometer reads 165 degrees.
Transfer to a platter and let stand, loosely covered with foil, 15 minutes before slicing.
While meat is standing, melt butter in skillet over moderately high heat until foam subsides. Add apple wedges and sauté, turning occasionally, until tender and golden brown, 5 to 7 minutes. Transfer apples to a plate, and then add chicken broth and cider to skillet. Bring to a boil over high heat and meanwhile whisk together arrowroot and water in a small bowl. Whisk arrowroot mixture into sauce and boil until thickened and reduced to about 1 cup, about 5 minutes. Remove from heat and stir in vinegar, measured salt and pepper, and any juices that have accumulated on platter.

Cut meat into 1/4-inch-thick slices and serve topped with apples and sauce.

Happy Eating!

Mushroom Barley Soup

February 5th, 2013 by Chef Bill

Below is a soup recipe I like to surprise my client’s with on a cold and snowy day!

Mushroom Barley Soup

Sauteing the barley toasts it to yield a light, nutty flavor.

Yield: 4 servings (serving size: 1 1/2 cups)

1 1/2 teaspoons olive oil
1 1/2 cups chopped onion
1 cup thinly sliced carrot
1 (8-ounce) package presliced mushrooms
1/2 cup uncooked pearl barley
4 3/4 cups low sodium Chicken Stock
1/3 cup finely chopped celery
1/2 teaspoon salt
1/2 teaspoon chopped fresh or 1/4 teaspoon dried thyme

Heat the oil in a large saucepan over medium-high heat. Add onion, carrot, and mushrooms; sauté 8 to 10 minutes or until golden brown. Stir in barley* and sauté 2 to 3 minutes. Add stock, celery, and salt, and bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add thyme, and cook 5 minutes.

*Sauteing the barley toasts it to yield a light, nutty flavor.

CALORIES 217 (19% from fat); FAT 4.7g (sat 1g,mono 2.1g,poly 1g); IRON 2mg; CHOLESTEROL 20mg; CALCIUM 42mg; CARBOHYDRATE 31.1g; SODIUM 624mg; PROTEIN 13.9g; FIBER 6.8g

Happy Eating!

Candied Sweet Potatoes – Highlight of the Thanksgiving Meal

December 1st, 2011 by Chef Bill

I prepared this dish for one of my clients on Thanksgiving day. He commented to me after dinner was completed, that the candied sweet potatoes was the “Bell of the Ball”!

Below is the recipe that I used with a couple of Culinary Tweaks of my own. Enjoy!

Candied Sweet Potatoes:
Ingredients:
5 pounds of unpeeled sweet potatoes
1.25 cups of unsalted butter
1.25 cups of light brown sugar

6 cups miniature marshmallows
Ground cinnamon to taste
Ground nutmeg to taste

Directions:
1) Preheat oven to 400 degrees. Spray a 9” x13” baking dish with Pam.
2) Fill a medium pot with water and bring to a boil. Add the potatoes. Cover and reduce heat and simmer for 15 to 20 minutes or until potatoes are slightly under done – fork tender. Drain cool and peel.
3) Combine unsalted butter, brown sugar, 3 cups of marshmallows, nutmeg and cinnamon in stock pot. Place over medium heat. Cook, stirring occasionally until butter, sugar and marshmallows are melted and blended together like syrup.
4) Stir potatoes into marshmallow syrup. While stirring mash half the potatoes and break the others into bite size pieces. Pour into prepared baking dish.
5) Bake in preheated oven for 15 minutes. Remove from oven and cover top evenly with remaining marshmallows. Then place back in oven and bake until marshmallows are golden brown.

Happy Eating!

Maple Roasted Butternut Squash

October 5th, 2011 by Chef Bill

Butternut Squash

Below is one of my favorite Butternut Squash recipes to prepare, give it a try and enjoy.
Happy Eating – Chef Bill!

Termed Winter Squash because they keep for three months in cool, dry storage (between 45 to 50°F), in other words, all winter, now is the perfect time to enjoy Butternut Squash. The exterior color ranges from a yellow to a light tan. Inside, the flesh is orange and has a sweet, nutty taste that is similar to a pumpkin.

Maple Roasted Butternut Squash
Ingredients:
• 2 butternut squashes, halved lengthwise with seeds cleaned out
• 1/2 cup butter
• 1/3 cup pure maple syrup
• 1/4 teaspoon cinnamon

Preparation:
Preheat oven to 400°. Score cut side of butternut squash diagonally in two directions and place cut side up in a deep baking dish. Melt butter in saucepan over medium heat, add maple syrup and cinnamon. Stir until blended. Brush butter mixture over squash. Cover bottom of baking pan with water and bake in oven for 50 to 60 minutes, or until squash becomes tender and edges are browned.