Greetings Girlfriends from Chef Deborah! In 2006, I was told I had borderline high blood pressure, 160/85.  I weighed 170 pounds! Prior to this, events in my life kept happening; a divorce and a broken arm from a bad fall; what else could happen?  I was scared because my mother had high blood pressure, which lead to so many other health complications prior to her death.  I had to take control of my own health!  So, now I eat less meat and more fruits, vegetables and fish.  I weigh 138 pounds, and my blood pressure is normal and I take no high blood pressure medication.  I took control of my health through my eating habits, and as the resident chef for GFHG, this is my commitment to give you tips on how to eat healthier with simple recipes that don’t compromise taste.

Savory Chicken Stuffed Red & Green Peppers with Brown Rice © 2004

Chef Deborah A Spriggs-Ross

INGREDIENTS

(Serves 4) May Reduce or Double Recipe

2 Red & 2 Green Peppers for fun!

1 lb of chicken breast cubed

Salt & pepper to taste

2 tbsp of olive oil

¼ teaspoon of almond extract

1 cup of quick brown rice to save time

½ cup of sliced mushrooms

1 tbsp of butter (or olive oil)

1 cup of low fat mozzarella cheese (reserve ¼ cup)

Directions

1. Boil green peppers for 8 minutes.  Set aside to be stuffed later.

2. Season chicken with salt and pepper, toss in almond extract, and brown in olive oil.

3. Prepare brown rice according to the box.

4. Brown the mushrooms with the butter or olive oil.

5. Mix in cheese, except 1/4 cup.

6. Then mix all ingredients together, except the cheese, which is for topping the peppers.

7. Cut tops off peppers and gently clean out seeds, then stuff the peppers, top with cheese, bake at 375 °F for 20-22 minutes.

Sweet Corn & Three Cheese Chowder

INGREDIENTS

(Serves 4) - Easy to double this recipe!

• 1 tablespoon of olive oil and 1/2 teaspoon of butter
• One 1/2 of both red and yellow onion
• 1 red bell pepper seeded and diced
• 2 large cloves of garlic minced
• 1/4 cup of baby portabella mushrooms (optional)
• 1 large potato
• 2 tablespoons of all purpose flour
• 2 cups of milk and 1/4 cup of cream
• 1 1/2 cup of vegetable stock
• 1/4 cup of fresh broccoli florets
• 3 cups of fresh corn off the cob (4 Ears)
• 1/4 cup of Colby cheese, 1/4 cup of sharp cheddar, 1/4 cup of parmesan, all grated
• salt & pepper to taste
• 1 tablespoon of fresh chopped Italian parsley to garnish

DIRECTIONS

1.  Heat olive oil and butter in a large pan.  Add the onions, red bell pepper, and garlic, mushroom and potato.  Saute over very low heat, stirring constantly, for 4-5 minutes.

2.  Stir in the flour and cook for about 30 second.  Slowly add the milk, cream and stock.

3.  Add the broccoli and corn, bring all to a soft boil, stirring constantly.  Lower heat and simmer for about 25 minutes or until all vegetables are tender.

4.  Add all cheese’s, stir until all is completely melted.

5.  Season with salt and pepper.  Spoon into bowls and top off with parsley to garnish.

Serve 3-4 main dish or 6-8 side-dish
Ingredients:

• 1 (10 ounce) package of mixed
  green leaves
• ¼ pound of deli roast beef cut into
  thin strips
• 1 large tomato seeded and chopped
  or 8 cherry tomatoes cut in halves.
• ½ cup of crumbled Blue cheese
  or Gorgonzola

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Ingredients

• 4 medium chicken breast halves (1 1/2 lbs total) skinned, boned and cut into 1-inch strips
• 1,14-ounce can tomatoes, cut up
• 1 cup low-sodium chili sauce
• 1 1/2 cups chopped green pepper (1 large)
• 1/2 cup of chopped celery
• 1/4 cup chopped onion
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh basil or 1 teaspoon
  dried basil

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Chef Deborah supports The American Cancer Society with their efforts to maintain a healthy weight to reduce cancer risk. This recipe is from, The Great American Eat-Right Cookbook. Chef Deborah has prepared this recipe it is scrumptious! I want all My Girlfriends to try it.

Chicken and White Bean Soup
Recipe from The Great American Eat Right Cookbook, The American Cancer Society READ MORE

Body and Soul Program Recommends:
The key to Cooking “Down-Home Healthy” Is a Pantry Stocked with Healthy Ingredients

* Sometimes less tender cuts of meat like round or rump need marinating. To add flavor and
renderize, use an oil-free marinade. Place meat and marinade in a plastic bag and marinate
for 1 to 2 hours in the refrigerator. Throw away the marinade. Don’t use it for basing while
cooking the meat.

Now that the pantry is stocked,
Here are some healthy cooking techniques:

• Steam your vegetables whenever you can. Use garlic, onions, and herbs for flavor. Use very amounts of butter, cheese, and sauces
• Use more herbs and spices to flavor greens and others dishes. Cut down on the salt. Try adding Spanish onion and black pepper to black-eyed peas.
• Always use low-fat (1% or 2%) or skim milk for cooking instead of whole milk or cream.
• Put away the deep fat fryer. Try boiling, roasting, baking, grilling, braising, or stir-fry with a little oil instead.

• 1 cup cooked, mashed sweet potatos
• 1/2 cup mashed banana (about 2 small)
• 1 cup evaporated skim milk
• 2 tablespoons packed brown sugar
• 2 beaten egg yolks (or 1 1/3-cup egg substitute)
• 1/2 teaspoon salt
• 1/2 teaspoon salt-free Cajun or Creole seasoning blend
• 3/4 cup raisins
• 1 tablespoon sugar
• 1 teaspoon ground cinnamon
• Non-stick cooking spray

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• 1⁄4 cups of all-purpose flour
• 3⁄4 cup of white or yellow corn
  meal
• 1/8 cup of sugar
• 2 teaspoons of baking powder
• 1⁄4 teaspoon of kosher salt
• 1 cup of skim milk
• 1⁄4 cup of canola oil

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“Let me introduce myself; my name is Chef Deborah and I am so excited to be The Girlfriends Health Guide For Women of Colors very own Executive Chef.

I am looking forward to hearing your ideas and suggestions in the upcoming months. If you have any questions regarding this menu I have selected for you in this issue, email me at: chefdeborahserve@yahoo.com I can’t wait to hear from you. Because what are Girlfriends for!” READ MORE

• 2 teaspoons olive oil
• 1 large green bell pepper, diced
• 1 large red bell pepper, diced
• 1 medium onion, diced
• 1/2 cup diced lower-sodium, low-fat ham
  (about 4 ounces), all visible fat discarded
• 3 cups frozen fat-free southern-style diced
  hash brown potatoes, thawed
• 1/2 teaspoon salt-free Cajun or Creole
  seasoning blend
• 2 tablespoons snipped fresh parsley
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

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