PARMESAN CHICKEN WITH CRUSHED ALMONDS / SPICY OVEN FRIED OKRA / TOMATO SALAD WITH AVOCADO, FETA, & CAPERS

–4 chicken tenderloins or breast strips

–Parmesan cheese (shredded)

–almonds (sliced, one-third small package)

–parsley (fresh if at all possible)

–fine plain breadcrumbs

–eggs (2)

–milk (2 teaspoons, dairy, soy, or almond)

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–cayenne pepper

–cut okra (one-half package, frozen)

–cornbread stuffing (boxed, one-half cup)

–tomatoes (2 medium)

–avocado (one-half medium)

–feta cheese

–capers

–basil (fresh if possible)

 

1 – Break 2 eggs into bowl.  Add milk.  Season with salt, pepper, and a dollop of olive oil.  Place chicken in bowl and submerge.  Place breadcrumbs on a large plate.  Place the chicken, piece by piece, on the breadcrumbs and roll to cover.  Put the chicken in a covered baking dish.  Pour in a small amount of chicken broth.  Place the sliced almonds in a plastic bag, and crush by pounding with fist against the kitchen counter.  Pour on top of the chicken.  Season with salt, pepper, parsley, and a tad of olive oil.  Set aside.

2 – Place the okra in a covered baking dish.  Season with salt, pepper, cayenne pepper, and olive oil.  Add 1 inch of water.  Cook on high in the microwave, covered, for 4 minutes.  Then cook for 10 minutes on 50 percent power.  Stir in breadcrumbs, and then cook for 1 minute more.

3 – Slice the tomato and the avocado.  Place on a serving plate.  Add feta cheese, capers, and basil.  Drizzle with olive oil.

4 – Cook the chicken on high for 5 minutes.  Then top with the Parmesan cheese.

5 – Serve the chicken and okra hot, and the tomato salad cold.

–chicken adapted from the French Microwave Cookbook; okra and salad recipes original.

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CHICKEN WITH GREEN GRAPES & TARRAGON / WHITE RICE / CAESAR SALAD WITH AVOCADO, TOMATO, FETA, & WALNUTS

–4 chicken tenderloins or breast strips

–green grapes (large bunch)

–tarragon (fresh if possible)

–chicken broth (non-fat, low sodium)

–white wine (cooking wine is fine)

–fine plain breadcrumbs (boxed)

–salt and pepper

–olive oil

–white rice (instant)

–salad greens

–tomato (1 medium)

–avocado (one-half medium)

–walnuts (a handful)

–feta cheese

–Caesar salad dressing

 

1 – Wash grapes.  Then split each grape lengthwise.  Place in bottom of covered baking dish.  Add one-fourth cup of white wine and one-fourth cup of chicken broth.  Season with salt, pepper, tarragon, and olive oil.  Cook in the microwave on high for 3 minutes.  Set aside.

2 – Place chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Pour in one-third cup of breadcrumbs.  Shake well.  Place on top of grapes in the baking dish.  Season with tarragon and a little more olive oil.  Set aside.

3 – Measure two-thirds cup of rice in wide-mouthed, large, covered baking dish.  Add two-thirds cup of chicken broth.  Season with salt.  Cook on high in the microwave for 3 minutes.  Let sit for at least 5 minutes.

4 – Pour one-half package of salad greens in a mixing bowl.  Chop the tomato, season with salt and pepper, and add to bowl.  Add one-half cup of feta cheese to the bowl, along with the walnuts.  Stir well.  Add Caesar dressing to taste.  Wash an avocado, and then slice one-half in small pieces.  Fold gently into the salad.

5 – Serve the chicken on top of the rice, hot, and serve the salad cold as an appetizer first.

–adapted from The French Microwave Cookbook; salad original.

TERIYAKI SALMON WITH ONION & GARLIC / ROSEMARY POTATOES & ONION / SPINACH – KALE WITH GARLIC

–salmon (the size of 3 decks of cards)

–teriyaki sauce

–onion bits

–garlic powder

–salt and pepper

–olive oil

–rosemary (fresh is possible)

–potatoes (2 medium)

–onion (1 medium)

–kale – spinach (pre-packaged, fresh)

 

1 – Place the salmon in a covered baking dish with a little water.  Add one-third cup of teriyaki sauce.  Season with salt, pepper, onion bits, garlic powder, and olive oil.  Set aside.

2 – Cut potatoes and onion into 1 – inch pieces.  Place in bottom of wide-mouthed, large, covered baking dish.  Season with rosemary, salt, pepper, and olive oil.  Add 1 inch of water.  Cook on high in microwave for 15 minutes.

3 – Place kale – spinach mix in wide-mouthed, large, baking dish.  Season with salt, pepper, garlic powder, and olive oil.  Add 1 inch of water.  Cook on high for 5 minutes in microwave.

4 – Cook the salmon on high in microwave for 4 and one-half minutes.  When finished, test to be sure center is done.  If not, continue cooking for 1 minute more.

5 – Serve the dinner hot.

–recipes original.

LEMON PEPPER COD / TOMATO PIE WITH CORNBREAD STUFFING

–cod (the size of 3 decks of cards, one-half pound)

–lemon pepper seasoning

–salt and pepper

–olive oil

–2 medium fresh tomatoes

–basil (fresh if possible)

–cornbread stuffing (boxed)

–Parmesan cheese (shredded)

–yogurt

–mayonnaise

 

1 – Fill bottom of large, wide-mouthed, covered baking dish with one-fourth box of cornbread stuffing.  Slice the tomatoes and lay on top of the stuffing.  Season salt, pepper, and basil.  Generously sprinkle Parmesan cheese over the whole.  Top with more cornbread stuffing.  Drizzle olive oil on top.  Cook in microwave for 5 minutes.  Let sit for 15 minutes, because tomato will be very, very hot.

2 – Mix 2 tablespoons of plain yogurt and 2 tablespoons of mayonnaise in a small, microwaveable bowl.  Season with salt and pepper.  Heat on high in the microwave for 45 seconds.  Pour all over the top of the tomato pie.

3 – Place the cod in the bottom of a covered baking dish with a little water.  Season with lemon pepper, salt, pepper, and olive oil.  Cook on high for 5 minutes in the microwave.

4 – Serve the dinner hot.

–recipes original.

A Simple Dinner:  GARLIC SHRIMP WITH CHIVES, ONION, & WHITE WINE / WHITE RICE / BUTTER BEANS WITH FAUX BACON & BUTTER

–shrimp (half a package of medium, frozen shrimp)

–garlic powder

–chives

–onion bits

–white wine

–white rice (instant)

–butter beans (canned)

–Bac’n pieces (soy bacon)

–Promise Activ margarine (heart-healthy)

–salt and pepper

–olive oil

 

1 – Thaw the shrimp in the refrigerator overnight.  Place the shrimp in a covered baking dish.  Season with salt, pepper, onion bits, garlic, and olive oil.  Add white wine to cover.  Set aside.

2 – Place two-thirds cup of white rice in a covered baking dish.  Place one and one-third cups of water in the same dish.  Season with salt and olive oil.  Cook on high in the microwave for 3 minutes.  Let sit for at least 5 minutes.

3 – Rinse butter beans in a colander.  Empty into a covered baking dish.  Season with Bac’n pieces, salt, pepper, and Promise Activ margarine.  Cook on high in the microwave for 3 minutes.

4 – Cook the shrimp on high in the microwave for 3 minutes.

5 – Serve the shrimp on top of the white rice, with the butter beans as a side.  Serve the dinner hot.

–recipes original.

CHICKEN WITH CARROTS & ONIONS / CORNBREAD STUFFING / GREEN PEAS TARRAGON

–4 chicken tenderloins or breast strips

–carrots (3, medium)

–onion (one-half)

–chicken broth (non-fat, low sodium)

–cornbread stuffing (boxed)

–green peas (frozen, half a package)

–tarragon (fresh if possible)

–salt and pepper

–olive oil

 

1 – Slice the onion and place in the bottom of a covered baking dish.  Peel and slice the carrots into one-quarter inch pieces, and place in the dish.  Season with salt and pepper and just cover with chicken broth.  Cook on high in the microwave for 4 minutes.  Set aside.

2 – Place one-half box of cornbread stuffing in a covered baking dish.  Just cover with chicken broth.  Cook on high in the microwave for 3 minutes.

3 – Place the green peas in a covered baking dish.  Season with salt, pepper, tarragon, and olive oil.  Cook on high in the microwave for 4 minutes.

4 – Nestle the chicken within the onion and carrots.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 5 minutes.

5 – Serve the dinner hot, with the chicken sauce on top of the cornbread stuffing.

–recipes original.

OREGANO TILAPIA WITH CRUSHED CROUTONS / GREEN SALAD WITH CAPERS, TOMATO, FETA, ONION, & WALNUTS

–2 medium tilapia

–croutons (seasoned, packaged)

–oregano (fresh if possible)

–olive oil

–salt and pepper

–salad greens

–capers

–tomato (1 fresh, medium)

–onion (one-half, medium)

–feta cheese (half a package of crumbled)

–walnuts (handful)

 

1 – Place the tilapia in a plastic bag.  Season with salt, pepper, oregano, and olive oil.  Place a generous portion of croutons in a separate plastic bag.  Crush against the kitchen counter with your fist.  Then pour the crushed croutons in the bag with the tilapia.  Shake well.  Place the tilapia in a covered baking dish with a little water.  Pour any remaining croutons over the top.  Cook in the microwave on high for 5 minutes.

2 – Place 2 handfuls of salad greens in a mixing bowl.  Chop the tomato and onion, and place in the bowl.  Add the feta, walnuts, and about 2 dozen capers.  Pour some of the caper juice into the salad.  Salt and pepper the salad.  Add olive oil to taste.  Stir well.

3 – Serve the hot tilapia with the cold salad on the side.

–recipes original.

VIETNAMESE SWEET AND SOUR SHRIMP / WHITE RICE

–shrimp (one-half package of fresh medium shrimp)

–red bell pepper

–onion

–garlic powder

–clam juice

–brown sugar

–paprika

–lime juice

–peanuts

–white rice (instant)

 

1 – Slice off two sections of red bell pepper, and then chop.  Chop one-half onion.  Place the pepper and onion in a covered baking dish, and add one-quarter cup of clam juice.  Season with salt, pepper, and olive oil.  Cook for 3 minutes on high in the microwave.  Set aside.

2 – Measure two-thirds cup of white rice in a large, wide-mouthed, covered baking dish.  Add two-thirds cup of water.  Season with salt and a dollop of olive oil.  Cook on high in the microwave for 3 minutes.  Let sit, covered, for at least 5 minutes.

3 – Rinse the shrimp, and then place on top of the pepper and onion.  Season with paprika, garlic powder, and lime juice.  Cook for 2 minutes on high in the microwave.  Then add 3 tablespoons of brown sugar, sprinkled on top of the shrimp.  Season with olive oil.  Than cook for 1 minute more in the microwave on high.

4 – Just before serving, sprinkle the shrimp with a handful of peanuts.  Serve the shrimp hot on top of the rice.

–inspired by Real Simple.

BLACKENED SALMON / QUINOA / CREAMED BABY KALE & SPINACH

–salmon (the size of 3 decks of cards)

–blackened seasoning spice

–quinoa

–chicken broth (non-fat, low sodium)

–yogurt

–mayonnaise

–kale & spinach (fresh, pre-packaged)

–salt and pepper

–olive oil

 

1 – Place two-thirds of a cup of quinoa in a wide-mouthed, large, covered baking dish.  Add one and one-third cup chicken broth.  Cook on high in the microwave for 6 minutes; then cook on 50 percent power for 9 minutes.

 

2 – Place the salmon in a covered baking dish with a little water.  Season generously with blackened spice, a little salt, pepper, and olive oil.  Set aside.

3 – Place the kale and spinach in a large, covered baking dish.  Add 1 inch of water.  Season with salt, pepper, and olive oil.  Cook for 5 minutes in the microwave on high.

4 – Mix two tablespoons, each, of mayonnaise and yogurt.  Season with salt and pepper.  Cook on high in the microwave for 45 seconds.

5 – Drain the kale – spinach.  Fold in the mayonnaise and yogurt.

6 – Cook the salmon on high for 4 and one-half minutes.  When finished, check to be sure that salmon is done.  If not, return to the microwave for 1 minute.

7 – Serve the salmon on top of the quinoa, with the kale – spinach as a side.

–adapted from Real Simple.

CURRY – GINGER TILAPIA WITH ONION / SQUASH CASSEROLE / GREEN BEANS WITH WALNUTS

Note:  You may substitute deveined, tail-off shrimp for the tilapia.

 

–2 tilapia (medium)

–curry

–ginger

–cayenne pepper

–clam juice

–onion (1 medium, divided)

–lemon juice

–fine plain breadcrumbs (boxed)

–olive oil

–salt and pepper

–squash (4 small, fresh)

–Bac’n pieces

–green beans (frozen)

–walnuts

 

1 – Slice half an onion and place in bottom of covered baking dish.  Add one-quarter cup of clam juice.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  Set aside.

2 – Place the tilapia in a plastic bag.  Drench in lemon juice.  Season with salt, pepper, and olive oil.  Add one-third cup of breadcrumbs.  Shake well.  Place in the baking dish with the clam juice.  Season the tilapia, on top, with the curry, ginger, cayenne pepper, and a little more olive oil.  Set aside.

3 – Slice the squash and one-half onion.  Place in covered baking dish in layers, adding Bac’n pieces, salt, pepper, breadcrumbs, and olive oil to each layer.  Cook in the microwave on high for 4 minutes.

4 – Add two handfuls of green beans to a covered baking dish.  Top with salt, pepper, olive oil, and a handful of walnuts.  Cook on high in the microwave for 4 minutes.

5 – Cook the tilapia for 6 minutes on high in the microwave.

6 – Serve the dinner hot.

–tilapia adapted from White House Chef Cookbook; squash and green beans original. 

CHICKEN CACCIATORE / GREEN PEAS WITH MUSHROOMS

–4 chicken tenderloins or breast strips

–tomato sauce (one-half can)

–diced tomatoes (one-half can)

–garlic powder

–basil and oregano (fresh if possible)

–white wine

–fine breadcrumbs (boxed, one-third cup)

–chicken broth (non-fat, low sodium)

–capers

–salt and pepper

–olive oil

–onion (one-half, medium)

–green peas (frozen, one-half package)

–mushrooms (4 or 5 small)

 

1 – Slice the onion and place in bottom of a covered baking dish.  Add a little wine and a little chicken broth (about one-fourth cup each).  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  Set aside.

2 – Place the chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Sift breadcrumbs in bag and shake well.  Set aside.

3 – Drain the diced tomatoes.  Place throughout the bottom of the baking dish.  Pour in the tomato sauce.  Stir.  Season with basil and oregano.  Place the chicken on top.  Season with garlic powder and olive oil.  Add about a dozen capers on top.  Set aside.

4 – Pour green peas in a covered baking dish.  Slice mushrooms and place on top.  Season with salt, pepper, and olive oil. Add an inch of water.  Cook on high in the microwave for 5 minutes.

5 – Cook the chicken on high in the microwave for 8 minutes.

6 – Serve the dinner hot.

–chicken inspired by food.com; green peas original.

HOMEMADE CHICKEN NOODLE SOUP WITH THYME / BROCCOLI

–3 chicken tenderloins or breast strips

–chicken broth (3 cups, non-fat, low sodium)

–penne pasta (1 cup, dry)

–thyme (fresh if possible)

–onion (one-half)

–carrots (3, fresh)

–olive oil

–broccoli (one head, fresh)

1 – In a slow cooker, place chicken, chicken broth, one-half chopped onion, and 3 peeled and sliced carrots (one-fourth inch each piece).  Season with salt, pepper, olive oil, and thyme.  Cook in a slow cooker on low for 7 hours.  After 7 hours, remove the chicken to a plate, and then shred; replace in cooker.   Then add pasta for 30 minutes.  Soup should be cooked at 7 and one-half hours.  When finished, place setting on “warm” until ready for your dinner.

2 – Separate a head of broccoli, cutting off the stalk, but leaving some stem with the florets.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 4 minutes.

3 – Serve the dinner hot.

–recipes original.

BASIL – OREGANO TILAPIA WITH TOMATO SAUCE / ZUCCHINI

–2 tilapia (medium fillets)

–basil, oregano, parsley (fresh if possible)

–onion (one-half, medium)

–garlic powder

–diced tomatoes (half a can)

–red wine (cooking wine is fine)

–olive oil

–salt and pepper

–zucchini

 

1 – Slice onion and place in covered baking dish.  Add a little water, salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  When finished, add tomatoes and one-quarter cup of red wine to the dish.  Place the tilapia on top.  Season with basil, oregano, parsley, garlic powder, salt, pepper, and olive oil.  Set aside.

2 – Peel and slice zucchini in quarter-inch pieces.  Place in covered baking dish.  Season with salt, pepper, and olive oil.  Cook for 3 minutes on high in the microwave.

3 – Cook the tilapia for 9 minutes on high in the microwave.  Check from time to time to be sure that the sauce is not boiling up.  If it is, cook on 50 percent power for double the remaining time.

4 – Serve the dinner hot.  I added a cold green salad.

–recipes original.

ROSEMARY – PARMESAN CHICKEN / DILLED CARROTS / BROCCOLI WITH HOT SAUCE

–4 chicken tenderloins or breast strips

–rosemary (fresh if possible)

–Parmesan cheese (shredded)

–garlic powder

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–carrots (4)

–dill (fresh if possible)

–broccoli (one head

–hot sauce (such as Tabasco)

–olive oil

 

1 – Place chicken in a covered baking dish with a little chicken broth.  Season with rosemary, garlic powder, salt, pepper, and olive oil.  Set aside.

2 – Peel and slice carrots into one-quarter inch rounds.  Place in a covered baking dish with a little water.  Season with dill, salt, pepper, and olive oil.  Cook on high for 4 minutes in microwave.

3 – Cut florets from head of broccoli, leaving some stem.  Cut into large pieces.  Place in covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 4 minutes (less if crispy is desired).

4 – Cook chicken in the microwave on high for 5 minutes.  When finished, cover the whole with Parmesan cheese.

5 – Serve the meal hot, hot sauce on the table for the broccoli.

–chicken adapted from Carmelo’s, St. Paul, Minnesota; carrots adapted from a friend’s recipe in Shakopee, Minnesota; broccoli original.

SALMON WITH PAPRIKA & GARLIC / CHICKPEA SLAW / SEASONED TOMATO / EGGPLANT APPETIZER WITH PARSLEY & TOMATO SAUCE

–salmon (the size of 3 decks of cards)

–paprika

–garlic powder

–parsley (fresh if possible)

–chickpeas (one-half can)

–slaw (one-half package)

–cumin

–coleander

–salt and pepper

–olive oil

–mayonnaise

–lemon juice

–tomato (one-half per portion)

–eggplant (1 medium)

–tomato sauce (one-fourth can)

–onion (one-half medium)

–red wine (cooking wine is fine)

–Triscuits (or other crackers)

 

1 – Wash eggplant with soap and water, and then use a fork to pierce the skin all over.  Cook in microwave on a plate on high for 5 minutes on one side; then turn over and cook for 5 minutes on the other side.  Let cool (in microwave or in refrigerator).

2 – Cut off stem of the eggplant, and then cut open the eggplant lengthwise.  Rake out the pulp of the eggplant onto a cutting board. Discard the skins.  Cut the pulp two ways across.  Place in a mixing bowl.  Season with salt, pepper, garlic powder, 2 tablespoons of red wine, tomato sauce, parsley, and olive oil.  Stir well.  Refrigerate until cool.

3 – Place the salmon in a covered baking dish.  Add a little water.  Season with paprika, garlic powder, olive oil, and parsley.  Set aside.

4 – Add one-half package of shredded cabbage (slaw) to a mixing bowl.  Pour in one-half can of rinsed chickpeas.  Chop one-half onion.  Season the slaw with cumin, coriander, salt, pepper, olive oil, and mayonnaise (2 tablespoons).

5 – Cut a tomato in half.  Place in covered baking dish.  Season with salt, pepper, paprika, and garlic powder.  Cook for 2 minutes in the microwave on high.

6 – While serving eggplant appetizer with crackers, cook salmon for 4 and one-half minutes on high in the microwave.  When finished, test to be sure that center is done.  If not, continue cooking for 1 minute more.

7 – Serve the salmon and tomato hot, and the slaw cold.  Serve the eggplant appetizer cold.

–salmon and tomato adapted from Real Simple; slaw adapted from the web site “serious eats”; eggplant recipe original.

A Simple Dinner:  PARSLEYED TILAPIA WITH LEMON, WHITE WINE, GARLIC, & ONION / LENTILS WITH FAUX BACON / GREEN BEANS WITH ALMONDS

–2 medium tilapia

–lemon juice

–white wine (cooking wine is fine)

–garlic powder

–lemon pepper (bottled)

–parsley (fresh if possible)

–onion bits (bottled)

–lentils (dried)

–Bac’n pieces (soy bacon)

–olive oil

–salt and pepper

–green beans (frozen)

–almonds

 

1 – Place two-thirds cup of lentils in a slow cooker.  Add 3 cups of water, and season with onion bits, salt, pepper, Bac’n pieces, and olive oil.  Cook for 6 hours only on low in slow cooker (or 3 hours on fast).  When finished, turn dial to “warm” to preserve heat.

2 – Place tilapia in a deep, covered baking dish.  Drench with lemon juice.  Add one-third cup of white wine.  Season with garlic, onion bits, lemon pepper, salt, pepper, parsley, and olive oil.  Set aside.

3 – Place 2 handfuls of green beans in a covered baking dish.  Season with salt, pepper, and olive oil.  Add 2 handful of almonds.  Cook on high in the microwave for 5 minutes.

4 – Cook tilapia on high for 6 minutes.

5 – Serve the dinner hot.

–recipes original.

A Simple Dinner:  OVEN FRIED CHICKEN WITH ITALIAN BREADCRUMBS / SPINACH WITH GARLIC, LEMON, & BUTTER / BUTTERED YELLLOW CORN

–4 chicken tenderloins or breast strips

–Italian-seasoned bread crumbs

–olive oil

–parsley (fresh if possible)

–salt and pepper

–spinach (fresh, 1 package)

–garlic powder

–lemon juice

–Promise Activ margarine (heart-healthy)

–yellow corn (canned)

 

1 – Place chicken in a plastic bag.  Season with salt, pepper, and mayonnaise (generously).  Then pour one-third cup of fine Italian breadcrumbs into the bag.  Shake vigorously.  Place in covered baking dish with a little water.  Add a drizzle of olive oil over the whole.  Add also seasoning of parsley.  Set aside.

 

2 – Dump entire package of spinach in large, covered, baking dish.  Season with salt, pepper, garlic powder, lemon juice, and Promise Activ marjarine.  Cook for 5 minutes on high in the microwave.

3 – Rinse corn while still in the can.  Dump corn into covered baking dish.  Season with pepper and Promise Activ margarine.  Cook on high for 3 minutes in the microwave.

4 – Cook the chicken for 5 minutes on high in the microwave.

5 – Serve the dinner hot.

–chicken adapted from allrecipes; spinach and corn original.

BONE-IN CATFISH WITH SOY SAUCE & GINGER / SQUASH WITH ONION / BROWN RICE

–bone-in catfish (1 medium)

–soy sauce

–ginger

–garlic powder

–salt and pepper

–olive oil

–squash (5 small or 3 medium or 1 large)

–onion (one-half medium)

–Bac’n pieces (soy bacon)

–brown rice (boxed)

–chicken broth (non-fat, low sodium)

 

1 – Rinse the bone-in catfish.  Place in large, covered baking dish.  Season with ginger, garlic powder, salt, pepper, and olive oil.  Turn over and season the same.  Add one-half inch of water and a generous amount of soy sauce.  Set aside.

2 – Place two-thirds cup of brown rice in a large, wide-mouthed, covered baking dish.  Add two-thirds cup of chicken broth.  Season with a drop of olive oil.  Cook on high in the microwave for 5 minutes.  Keep covered when finished.

3 – Peel and slice the squash.  Peel and slice one-half onion.  Place in two layers in covered baking dish, seasoning each layer with salt, pepper, Bac-n pieces, and olive oil.  Cook on high in the microwave for 5 minutes.

4 – Cook one side of the catfish for 3 minutes on high in the microwave.  Using spatulas, gently turn catfish over and cook for another 3 minutes on high. 

5 – Serve the dinner hot.

–catfish and rice original; squash adapted from my mother’s recipe.

CRUNCHY & SPICY SOUTHERN CHICKEN / OVEN FRIED OKRA / BLACK-EYED PEAS WITH FAUX BACON

–black-eyed peas (frozen, 1 cup)

–Bac’n pieces (soy bacon, jarred)

–garlic powder

–onion bits

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–4 chicken tenderloins or breast strips

–croutons

–eggs (raw, 2)

–milk (1 teaspoon)

–cayenne pepper

–okra (fresh, 2 handfuls)

–cornbread stuffing mix (boxed)

 

1 – In a slow cooker, pour in black-eyed peas with 2 cups of chicken broth.  Season with garlic powder, Bac’n pieces, onion bits, salt, pepper, and olive oil.  Let cook for only about 6 hours on low, or 3 hours on high.  Check to be sure that peas are not overcooking.  Set slow cooker to “warm” when peas are done.

2 – Place one-half cup of croutons in plastic bag.  Pound with fist on countertop to make very small bits.  Crack eggs and place in small bowl.  Add 1 teaspoon of milk.  Beat well.  Place chicken in the egg and milk solution.  Remove chicken and place in a separate plastic bag.  Season with salt, pepper, and olive oil.  Pour pounded croutons in the bag with the chicken.  Shake well.  Place in covered baking dish.  Sprinkle generously with cayenne pepper.  Set aside.

3 – Rinse okra in a mixing bowl, and then cut into one-quarter inch pieces.  Place in uncovered baking dish.  Season with salt, pepper, and olive olive.  Add 2 inches of water.  Cook on high in microwave for 4 minutes, and then cook on 50 percent power for 10 minutes.  Check to be sure that water is not boiling out (add more water, and then cook on high until boiling if this happens).  When finished, sift cornbread stuffing onto okra.  Stir well.  Cook for 1 minute more in microwave.

4 – Cook the chicken for 5 minutes in the microwave on high.

5 – Serve the dinner hot.

–recipes original.

PAPRIKA TILAPIA WITH WHITE WINE & SHERRY / GREEN SALAD WITH STRAWBERRIES, FETA, & WALNUTS / GARLIC ZUCCHINI WITH ONION

–tilapia (2 medium)

–white wine and sherry (cooking variety us fine)

–paprika

–cream or milk (dairy, soy, or almond, plain)

–plain fine breadcrumbs

–parsley (fresh if possible)

–salt and pepper

–olive oil

–salad greens

–strawberries (fresh, 4 or 5)

–feta cheese

–walnuts (toasted)

–salad dressing of your choice

–onion (1, divided)

–zucchini (1 large)

–garlic powder

 

1 – Place the tilapia in a plastic bag.  Season with olive oil, salt, and pepper.  Add one-third cup of breadcrumbs to the bag.  Shake well.  Place the tilapia in a covered baking dish.  Add one-fourth cup of white wine and one-fourth cup of sherry.  Sprinkle the tilapia with paprika and parsley.  Set aside.

2 – Peel and slice a zucchini into one-fourth inch slices.  Chop one-half of an onion.  Place the zucchini and onion in a covered baking dish with 1 inch of water.  Season with salt, pepper, garlic powder, and olive oil.  Cook on high in the microwave for 4 minutes.

3 – Add sliced strawberries, one-half cup of feta cheese, and a handful of walnuts to half a package of salad greens, in a mixing bowl.  Season with salt and pepper.  Add your favorite salad dressing, just to coat.   Transfer to a serving bowl.

4 – Place one-third cup of cream or milk in a microwaveable dish.  Cook on high in the microwave for 1 minute.  Set aside.

5 – Cook the tilapia on high for 6 minutes.  When finished, pour the cream or milk over the whole.

6 – Serve the tilapia and zucchini hot, and the salad cold.

–tilapia adapted from White House Chef Cookbook; zucchini adapted from a hotel dining hall in Rome, Italy; salad original.

SALMON WITH SOY SAUCE, LIME JUICE, & GINGER / TOMATO PIE / ROSEMARY POTATOES

–salmon (the size of 3 decks of cards, one-half pound)

–soy sauce

–lime juice

–ginger

–onion bits (bottled)

–white wine (cooking wine is fine)

–garlic powder

–tomatoes (3 fresh, medium size)

–whole wheat bread (3 slices)

–feta cheese

–basil (fresh if possible)

–potatoes (2 medium)

–rosemary (fresh if possible)

–salt and pepper

–olive oil

 

1 – Place the salmon in a covered baking dish.  Add one-fourth cup of white wine and a small amount of soy sauce.  Sprinkle with lime juice. Season the salmon with ginger, onion bits, garlic powder, salt, pepper, and olive oil.  Set aside.

2 – Slice 3 tomatoes in half.  Break apart 1 and one-half slices of bread into bottom of wide-mouthed, large, covered baking dish.  Place the tomatoes on top of the bread.  Sprinkle with salt, pepper, basil, and feta cheese.  Cover the whole with the other 1 and one-half slices of broken bread.  Season with olive oil.  Cook on high in the microwave for 10 minutes.  Let stand, to cool, for at least 10 minutes.

3 – Scrub the potatoes thoroughly.  Cut into 1-inch pieces.  Place in covered baking dish.  Season with salt, pepper, rosemary, and olive oil.  Add 1 inch of water.  Cook, covered, in the microwave for 15 minutes.

4 – Cook the salmon for 4 and one-half minutes in the microwave.  When finished, test center to be sure that it is done.  If not, return to microwave for 1 minute more.

5 – Serve the dinner hot.

–salmon adapted from the White House Chef Cookbook; tomato pie inspired by a recipe from a friend; potatoes adapted from Real Simple.

DEJON MUSTARD CHICKEN WITH CATSUP AND WORCESTERSHIRE SAUCE

Note:  My husband Paul gave this chicken five stars.

 

–4 chicken tenderloins or breast strips

–Dejon mustard

–catsup

–Worcestershire sauce

–chicken broth (non-fat, low sodium)

–olive oil

–salt and pepper

–fine plain breadcrumbs (boxed)

–paprika

 

1 – Place the chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Shake well with one-third cup of breadcrumbs.  Place the chicken in a covered baking dish.  Add one-third cup of chicken broth.  Set aside.

2 – Stir together 3 tablespoons of Dejon mustard, 2 tablespoons of catsup, and 1 tablespoon of Worcestershire sauce.  Add 1 drop of olive oil.  Pour this sauce over the chicken.  Sprinkle the whole with paprika.

3 – Cook the chicken for 5 minutes in the microwave on high.

4 – I served the chicken with green beans and garlic cauliflower.  Serve the dinner hot.

–chicken adapted from White House Chef Cookbook.