TOMATO – & BASIL – TOPPED COD & ONIONS IN WHITE WINE SAUCE / RICE WITH PARSLEY / GARLIC GREEN BEANS / GARLIC BLACK OLIVES IN OIL

Note:  Prepare the black olives at least 3 hours in advance and marinate in a closed container in the refrigerator.

 

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

–tomato (1 whole, fresh, medium

–basil

–onion (one-half, medium)

–white wine (cooking wine is fine)

–Italian style bread crumbs

–white rice

–parsley

–green beans (frozen)

–garlic powder

–black olive (sliced, one small can)

–extra virgin olive oil

–olive oil (regular)

–salt and pepper

 

1 – To prepare the black olives, pour out the juice in the olives and then pour the olives into a small contained with tight lid.  Sprinkle with garlic powder.  Stir.  Add extra virgin olive oil to cover.  Close container and place in refrigerator for at least 3 hours before dinner.

2 – Chop the tomato, season with salt and pepper, and place in a small microwaveable bowl with cover.  Heat in the microwave for 4 minutes, until the tomato has the consistency of puree.  Set aside.

3 – Chop the onion, and place in a small microwaveable bowl with cover.  Add water just to cover.  Microwave for 5 minutes on high.  Set aside.

4 – Place the cod in a covered baking dish.  Add a quarter of a cup of white wine.  Place the cooked onions on either side of the cod.  Season the cod and onion with salt, pepper, olive oil, basil, and a sifting of Italian style bread crumbs.  Spread the tomato on top of the cod.  Set aside.

5 – Place 2 handfuls of green beans in a covered baking dish.  Season with salt, pepper, garlic powder, and olive oil.  Microwave for 6 minutes on high.

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

7 – Cook the cod for 6 minutes in the microwave on high.  Test the center to be sure that it is done.  If not, return to the microwave for 1 minute more.

8 – Serve the dinner hot, with the black olives as a relish, cold, on the side.

–black olives adapted from the recipe of a friend in Shakopee, Minnesota; other recipes original.

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THYME – GARLIC CHICKEN WITH MUSHROOMS & ONION IN WHITE WINE SAUCE / WHIPPED SWEET POTATOES WITH MARSHMALLOWS / TARRAGON GREEN PEAS WITH MUSHROOMS & ONION / SPOONBREAD WITH GREEN ONIONS & BROTH     

Note:  This is a holiday dinner for two people.

 

–4 chicken tenderloins or breast strips

–thyme

–garlic powder

–bay leaf (1)

–baby bella mushrooms (divided, half each, 8)

–onion (one-half, medium)

–white wine (cooking wine is fine)

–chicken broth (non-fat, low sodium)

–sweet potatoes (fresh, 3 medium or 2 large)

–marshmallows (6 or 8 large)

–milk (dairy, soy, or almond)

–green peas (frozen)

–tarragon

–cornbread stuffing (boxed)

–green onions (divided, 2 bunches)

 

1 – Cut the mushrooms (4) in one-half pieces.  Chop one-half onion.  Place mushrooms and onion in a covered baking dish.  Just cover with chicken broth and a very small portion of white wine.  Season with thyme, bay leaf, garlic powder, salt, pepper, and olive oil.  Cook on high in the microwave for 5 minutes.  Set aside.

2 – Scrub the sweet potatoes thoroughly.  Using a fork, pierce the skins all over.  Place on paper towels in the microwave.  Cook on high for 7 minutes; turn over the potatoes, and cook on high for 8 minutes.  Place on large plates.  Cut the potatoes lengthwise, and then slice through the meat of the potatoes several times, sideways.  Using 2 spoons, transfer to a food processor.  Add 2 inches of milk.  Gently pulse at first, and then pulse thoroughly.  Spoon the potatoes into a covered baking dish.  Set aside.

3 – Place one-half package of green peas in a covered baking dish.  Add one bunch of green onions, chopped, and 4 mushrooms, chopped.  Stir well.  Season with salt, pepper, tarragon, and olive oil.  Cook on high in the microwave for 4 and one-half minutes.

4 – Fill 2 individual, microwaveable bowls with to one-half with stuffing.  Chop 1 bunch of green onions, and place one-half of the bunch on top of the stuffing.  Fill with stuffing, and the remainder of the green onions.  Add chicken broth and a drop of olive oil.  Set aside.

5 – Warm the potatoes in the microwave on high for 3 minutes.  Add the marshmallows on top, spread out, and then microwave for 1 minute.  When finished, keep covered to preserve warmth.

6 – Heat the stuffing for 2 minutes in the microwave on high.  When finished, keep covered to preserve warmth.

 

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

8 – Serve the dinner hot.

–chicken adapted from 60 Minute Gourmet, Pierre Franey, chef; other recipes original.

A Simple Dinner:  CAJUN BLACKENED SALMON / ASPARAGUS

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

–Cajun blackened seasoning (boxed)

–salt and pepper

–olive oil

–asparagus (frozen)

 

1 – Place salmon in a covered baking dish with a little water.  Season with salt, pepper, Cajun blackened seasoning, and olive oil.  Set aside.

2 – Microwave asparagus for 3 and one-half minutes.  Season with salt, pepper, and olive oil.

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

4 – Serve the dinner hot.

–recipes original.

A Simple Dinner:  CAJUN COD / BUTTERED CARROTS WITH DILL / SCALLOPPED POTATOES / BUTTER BEANS WITH FAUX BACON

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

–Cajun spice (boxed)

–miniature carrots (fresh, peeled, and packaged)

–dill

–Irish potato (white potato, medium size)

–milk (dairy, soy, or almond)

–paprika

–butter beans (canned)

–Bac’n pieces (soy bacon)

–salt and pepper

–Promise Activ (heart-healthy margarine)

–salt and pepper

–olive oil

 

1 – Place cod in a covered baking dish.  Add a little water.  Season with salt, pepper, Cajun spice, and olive oil.  Set aside.

2 – Empty one-third package of carrots onto cutting board.  Slice carrots into 2 pieces each.  Place in a covered baking dish.  Season with salt, pepper, dill, and Promise Activ.  Microwave on high for 4 minutes.

3 – Scrub white potato thoroughly.  Slice into one-quarter inch pieces, the width of the potato.  Place in a large, wide-mouthed, covered baking dish.  Season with salt, pepper, paprika, and olive oil.  Add 1 inch of milk.  Cook on high in the microwave for 5 minutes, and then cook on 50 percent power for 10 minutes.  Keep covered to preserve warmth.

4 – Use colander to drain butter beans.  Rinse well.  Place in covered baking dish with a little water.  Season with pepper, Bac’n pieces, and Promise Activ.  Cook on high in the microwave for 3 minutes.

5 – Cook the cod for 5 minutes in the microwave on high.

6 – Serve the meal hot.

–recipes original.

A Simple Dinner:  COD WITH PARSLEY IN A CATSUP & LEMON SAUCE / WHITE RICE / BROCCOLI / GREEN SALAD WITH FETA & TOASTED WALNUTS

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

–catsup

–lemon juice

–parsley

–white rice

–broccoli

–salad greens

–Caesar salad dressing

–feta cheese

–toasted walnuts

 

1 – Place the cod in a covered baking dish with a little water.  Season with salt and pepper.  Add one-fourth cup of catsup to a small bowl.  Stir in 3 tablespoons on lemon juice.  Smooth over the cod.  Season with parsley on top.  Drizzle olive oil over the whole.  Set aside.

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

3 – Chop the stalk off a head of broccoli.  Break apart, with a knife, the florets and stems.  Place in a covered baking dish.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 4 minutes (longer for more tender broccoli).

4 – Place 2 handfuls of salad greens in a mixing bowl.  Add one-half cup of feta cheese and handful of toasted walnuts.  (Toast a plate of walnuts for 2 minutes on high in the microwave; take out and stir; replace for 2 and one-half minutes more.  Do this ahead of time.)  To the mixing bowl, add a small amount of Caesar salad dressing.  Season with salt and pepper.  Stir well.

5 – Serve the salad cold, as an appetizer; serve the cod on top of the rice, with the broccoli as a side.  Serve the latter hot.

–cod adapted from my mother’s recipe; other recipes original.

CINNAMON SALMON WITH ONION, BLACK OLIVES, & RED BELL PEPPER / COUSCOUS / BUTTERED CARROTS WITH HERBS

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

–cinnamon

–red bell pepper (2 slices)

–onion (one-half, medium)

–black olives (1 small can, sliced)

–salt and pepper

–olive oil

–couscous with garlic & olive oil (boxed; plain may be substituted)

–carrots (4, medium)

–rosemary, thyme, marjoram, garlic powder, oregano, basil

–Promise Activ (heart-healthy margarine)

 

1 – Dice the red bell pepper and chop the onion.  Place in a covered baking dish with a little water.  Add a small can of black olives.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  When finished, place the salmon on top.  Season with salt, pepper, cinnamon (generously), and olive oil.  Set aside.

2 – Place three-fourth’s cup of couscous in a covered baking dish.  Sprinkle from the packet that holds garlic and olive oil.  Add 1 cup of water.  Season with salt.  Cook on high in the microwave for 3 minutes, until just bubbling.  Remove from the microwave and let sit, covered, for at least 5 minutes.

3 – Peel and slice the carrots into one-fourth inch pieces.  Season with rosemary, thyme, marjoram, garlic powder, oregano, basil, salt, and pepper.  Add a teaspoon of Promise Activ.  Cook on high in the microwave for 3 minutes.

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

5 – Serve the dinner hot.

–salmon adapted from the Prevention web site; carrots adapted from Taste of Home web site; couscous adapted from instructions on box.

COD WITH RED BELL PEPPER, THYME, & PAPRIKA / GREEN BEANS WITH ALMONDS

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

–red bell pepper (2 slices cut from the pepper)

–thyme

–paprika

–salt and pepper

–olive oil

–plain breadcrumbs (boxed)

–green beans (frozen)

–sliced almonds (one-third small package)

 

1 – Dice the red bell pepper.  Place in the bottom of a covered baking dish.  Add a little water, and season with salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  Place the cod on top of the pepper.  Season with thyme, salt, pepper, paprika, and olive oil.  Sift a few breadcrumbs on top.  Set aside.

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

3 – Cook the cod in the microwave on high for 6 minutes.  The cod is done when it begins to break apart.

4 – Serve the cod and green beans hot.  I also served tomato pie, which can be found on this blog by using the search box.

–cod adapted from “Prevention” web site; green beans original.

PARMESAN SALMON WITH DILL / GREEN SALAD WITH RAW VEGGIES

Note:  Swiss cheese can be substituted for Parmesan.

 

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

–Parmesan cheese

–dill

–salt and pepper

–olive oil

–salad greens (packaged)

–tomato (1 medium)

–summer squash or zucchini (one-half)

–avocado (1 medium)

–onion (one-half)

–carrot (1 medium)

–Caesar salad dressing (or your favorite salad dressing)

 

1 – Add 2 handfuls of salad greens to a mixing bowl.  Chop the tomato, squash or zucchini, onion, and peel and chop the carrot.  Season with salt and pepper.  Add a small amount of Caesar salad dressing and stir well.  Dice the avocado, and add to the mixing bowl.  Fold into the other ingredients.  Set aside.

2 – Place the salmon in a covered baking dish.  Add a little water.  Season with salt, pepper, olive oil, and dill.  Cook in the microwave for 4 minutes on high.  When finished, generously sprinkle Parmesan cheese on top.  Then cook for one-half minute more.

3 – Serve the salmon hot, and the salad cold, as a side to the salmon.

–salmon inspired by Southern Living Cooking for Two; salad original.

CHICKEN WITH MUSHROOMS, ONION, & CARROTS IN BRANDY SAUCE / PENNE PASTA

–4 chicken tenderloins or breast strips

–mushrooms (4 or 5 small)

–onion (one-half, medium)

–carrots (1 medium)

–salt and pepper

–olive oil

–brandy (buy an inexpensive bottle at the liquor store)

–mayonnaise

–yogurt (non-fat, plain)

–penne pasta (1 cup)

–thyme (fresh if possible)

–bay leaves (2)

–nutmeg

 

1 – Slice mushrooms and place in covered baking dish.  Peel onion and carrot, and slice; place in baking dish.  Just cover with water.  Season with bay leaves, thyme, salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  Set aside.

2 – Place the pasta in a covered baking dish.  Cover with water.  Season with salt and olive oil.  Cook on high for 2 and one-half minutes; then cook on 50 percent power for 8 and one-half minutes.  When finished, keep covered to retain warmth.

3 – Place 2 tablespoons of mayonnaise and 2 tablespoons of yogurt in a small, microwaveable bowl.  Add 2 tablespoons of brandy.  Stir well.  Cook, covered, for 45 seconds in the microwave.  When finished, keep covered to retain warmth.

4 – Place the chicken on top of the vegetables in the covered baking dish.  Season with thyme, salt, pepper, and olive oil.  Cook on high for 5 minutes.  When finished, spoon the faux cream sauce over the chicken.

5 – Drain the pasta.  Season with nutmeg.

6 – Serve the chicken on top of the pasta.

–adapted from The New York Times 60-Minute Gourmet, with Pierre Franey, chef.

COD WITH POTATOES, ONIONS, & WHITE WINE / EGGPLANT APPETIZER WITH DICED SQUASH

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

–potato (1, medium)

–onion (one-half)

–white wine (cooking wine is fine)

–parsley

–salt and pepper

–olive oil

–eggplant (1 medium)

–squash (summer squash, small)

–green onions (one-half bunch)

–cayenne pepper

–toasted sesame seeds (bottled)

–garlic powder

–crackers

 

1 – Cook the eggplant in the microwave on high for 5 minutes.  Turn over, and cook for 5 minutes more.  Let cool.  When cool, cut off the stalk and then cut lengthwise.  Rake out the flesh.  Place on a cutting board, and cut in 2 directions.  Place in mixing bowl.  Peel and dice the squash into small pieces.  Slice green onions into one-half inch pieces.  Season the eggplant mixture with garlic powder, cayenne pepper, salt, pepper, and olive oil.  Add 2 tablespoons of sesame seeds.  Stir well.  Refrigerator until time to serve.

2 – Scrub the potato.  Slice into very narrow pieces.  Place in covered baking dish with 1 inch of white wine.  Cook in microwave on high for 10 minutes.  Slice one-half onion.  After 10 minutes of cooking the potato, place the onion on top and cook for 5 minutes more.  Check to be sure that there is plenty of wine, still not absorbed by the potato.  When finished, place cod on top.  Season with salt, pepper, and olive oil.  Sprinkle breadcrumbs over the cod.  Cook for 5 minutes on high in the microwave.

3 – Serve the eggplant as an appetizer, with crackers.  Serve the cod hot.

–eggplant inspired by a web recipe; cod adapted from The New York Times 60-Minute Gourmet cookbook.

GRECIAN CHICKEN WITH OREGANO & LEMON / QUINOA / ARUGULA – SPINACH SALAD WITH STRAWBERRIES, FETA, & PECANS IN HONEY – LEMON DRESSING /

–4 chicken tenderloins or breast strips

–oregano (fresh if possible)

–lemon juice

–lemon pepper (a prepared spice)

–garlic powder

–salt and pepper

–olive oil

–quinoa

–chicken broth (non-fat, low sodium)

–arugula – spinach mix (packaged)

–strawberries (4 or 5)

–feta cheese

–pecans (one-third small packaged, diced)

–honey

 

1 – Place chicken in a covered baking dish.  Add one-fourth cup of chicken broth and a dash or two of lemon juice.  Season the chicken with oregano, garlic powder, lemon pepper, salt, pepper, and olive oil.  Set aside.

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

3 – Add one-third package of arugula – spinach mix to a mixing bowl.  Slice strawberries and add to the bowl.  Add pecans and one-third small cup of feta cheese.  Stir gently.  Add 2 tablespoons of honey to the salad, plus 2 squirts to lemon juice, and then olive oil to taste.  Stir.

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

5 – Serve the salad cold while the chicken is cooking; then serve the chicken on top of the quinoa.

–chicken adapted from my husband Paul’s recipe (gleaned from a Greek restaurant years ago); salad and quinoa original.

A Simple Dinner:  ROSEMARY – TARRAGON CHICKEN / OVEN FRIED OKRA WITH CRUSHED CROUTONS

–4 chicken tenderloins or breast strips

–rosemary, tarragon (fresh if possible)

–garlic powder

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–okra (cut, frozen)

–croutons (seasoned, packaged)

 

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

2 – Place 2 cups of okra in a covered baking dish.  Add 1 inch of water.  Season with salt, pepper, and olive oil.  Cook on high for 4 minutes in the microwave, and then cook on 50 percent power for 8 minutes.  Check from time to time to be sure that liquid is not bubbling over.  Pour one-third cup of croutons in a plastic bag.  Crush with fist on the kitchen counter.  Add the crushed croutons to the okra and stir well.  Cook for 1 minute, uncovered, in the microwave on high.  When finished, cover to preserve warmth.

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

4 – Serve the dinner hot.

–chicken adapted from the web; okra original.

OVEN FRIED GINGERED SALMON / SQUASH CASSEROLE WITH GREEN ONIONS

–salmon (the size of 3 decks of cards)

–fine plain breadcrumbs (boxed)

–ginger

–clam juice

–2 eggs

–olive oil

–salt and pepper

–summer squash (2 medium)

–green onions (one-half bunch)

–paprika

–milk (dairy, soy, or almond)

–Parmesan cheese

 

1 – Break the eggs into a bowl.  Add a teaspoon of milk, and season with salt, pepper, and olive oil.  Beat briskly.  Submerge the salmon in the egg.  Spread breadcrumbs on a plate.  Turn the salmon in the breadcrumbs.  Transfer the salmon to a covered baking dish.  Add one-fourth cup of clam juice to the dish.  Sprinkle the salmon with salt, pepper, ginger, and a few breadcrumbs.  Season with olive oil.  Set aside.

2 – Peel and slice the squash into one-fourth inch pieces.  Place in a covered baking dish.  Season with salt, pepper, and paprika.  Slice the green onions into one-half inch pieces.  Place on top of the squash.  Sprinkle some breadcrumbs on top.  Season with olive oil.  Pour in 1 inch of milk.  Cook on high in the microwave for 5 minutes.

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

4 – Serve the dinner hot.

–salmon adapted from The New York Times 60-Minute Gourmet; squash adapted from the web, Healthy Recipes for Kids (scallop squash).

OVEN FRIED COD FINGERS WITH SPICY TOMATO SAUCE / PENNE PASTA / GREEN BEANS WITH ALMONDS

Note:  My husband Paul said that this dinner was a “hit.”

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

–ginger

–fine plain breadcrumbs

–lemon juice

–salt and pepper

–olive oil

–tomato sauce (canned)

–cayenne pepper

–garlic powder

–onion (one-half)

–penne pasta

–green beans (frozen, one-third package)

–sliced almonds (one-third small package)

 

1 – Add one cup of pasta to a covered baking dish.  Cover the pasta with water.  Season with salt and olive oil.  Cook on high in the microwave for 2 and one-half minutes.  Then cook on 50 percent power for 8 and one-half minutes. 

2 – On a cutting board, slice the cod into finger size.  Drench in lemon, and then season with salt, pepper, and ginger.  Place in a plastic bag.  Add olive oil.  Pour in breadcrumbs, enough to coat.  Shake well.  Set aside.

3 – Measure three-fourths cup of tomato sauce into a small, microwaveable, uncovered bowl.  Dice onion in very small bits.  Add to the tomato sauce.  Season the sauce with cayenne pepper, olive oil, and black pepper.  Set aside.

4 – Place the green beans in a covered baking dish.  Season with salt, pepper, olive oil, and add almonds to the dish.  Cook on high for 4 minutes in the microwave.

5 – Cook the tomato sauce for 3 minutes in the microwave on high (uncovered).  Then cook for 4 minutes on 50 percent power in the microwave.  Cover to preserve warmth.

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

7 – Drain the pasta.  Season with garlic powder and olive oil.

8 – Serve the tomato sauce over the cod and the pasta, with the green beans as a side.  Serve hot.

–cod and tomato sauce adapted from The Best of French Cooking; green beans and pasta original.

CHICKEN WITH FAUX BACON, BELL PEPPER, & ONION / ZUCCHINI

–4 chicken tenderloins or breast strips

–Bac’n pieces (soy bacon)

–red bell pepper (2 slices)

–onion (one-half)

–chicken broth (non-fat, low sodium)

–salt and pepper

–tomatoes (2 medium)

–olive oil

–zucchini (2 medium)

1 – Chop onion and place in bottom of a covered baking dish.  Chop tomatoes and place in the dish.  Place 2 slices of red bell pepper in the dish.  Add one-fourth cup of chicken broth.  Season with salt, pepper, and olive oil.  Cook for 10 minutes in the microwave on high, long enough to create a sauce.

2 – Nestle the chicken in the tomato.  Season with salt, pepper, Bac’n pieces, and olive oil.  Set aside.

3 – Peel the zucchini.  Slice into one-fourth inch pieces.  Season with salt, pepper, and olive oil.  Cook on high for 2 minutes for firm, 3 minutes for soft.

4 – Cook the chicken for 7 minutes in the microwave on high.

5 – Serve the dinner hot.

–chicken adapted from The Best of French Cooking; zucchini original.

HERBED SALMON WITH FAUX CREAM SAUCE / SPINACH – CHARD – KALE

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

–dill, tarragon, marjoram, thyme, rosemary (fresh if possible)

–mayonnaise

–plain yogurt (non-fat)

–white wine

–onion (one-half)

–spinach – chard – kale (packaged)

1 – Chop onion and place in covered baking dish.  Add one-quarter cup of white wine.  Season with salt, pepper, and olive oil.  Cook on high in microwave for 3 minutes.  Set aside.

2 – Place the spinach – chard – kale mixture in a wide-mouthed, large, covered baking dish.  Season with salt, pepper, and olive oil.  Add 1 inch of water.  Cook on high for 5 minutes.

3 – Place 2 tablespoons of yogurt and 2 tablespoons of mayonnaise in small, microwaveable bowl.  Season with salt and pepper.  Stir well.  Microwave on high for 45 seconds.

4 – Place the salmon on top of the onion in baking dish.  Season with all the herbs, plus salt, pepper, and olive oil.  Cook in the microwave on high for 4 and one-half minutes.  When finished, test the center to be sure that it is done.  If not, replace in microwave for 1 minute more.  Spoon the hot yogurt – mayonnaise sauce over the salmon.

5 – Serve the meal hot.

–salmon adapted from The Best of French Cooking; vegetable original.

TILAPIA WITH POTATOES, MUSHROOMS, & ONIONS / BROCCOLI

–2 medium tilapia

–1 medium potato

–4 small mushrooms

–onion (one-half)

–bay leaves (3)

–plain fine breadcrumbs

–olive oil

–salt and pepper

–clam juice

–white wine (cooking wine is fine)

–broccoli

 

1 – Cut potato into 1 – inch pieces.  Add a little clam juice and white wine to a covered baking dish, to equal 1 inch liquid.  Season with salt, pepper, and olive oil.  Add potato to the dish.  Cook on high in microwave for 10 minutes, being sure that liquid does not boil out.  After 10 minutes, add chopped onion and mushrooms (halved) to the dish.  Cook for another 5 minutes.  Remove from oven, and nestle tilapia in the vegetables.  Season with salt, pepper, bay leaves, and olive oil.  Sprinkle breadcrumbs on top of the tilapia.  Set aside.

2 – Prepare 1 head of broccoli.  Place in covered baking dish with 1 inch of water.  Season with salt, pepper, and olive oil.  Cook for 4 minutes in microwave on high.

3 – Cook tilapia and vegetables on high for 5 minutes in the microwave.

4 – Serve the dinner hot.

–tilapia adapted from The Best of French Cooking; broccoli original.

PARSLEYED COD WITH BUTTERED BREADCRUMBS & WINE / SPINACH / BROWN RICE WITH CHICKEN BROTH

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

–Italian fine breadcrumbs (boxed)

–Promise Activ margarine (heart-healthy)

–white wine (cooking wine is fine)

–salt and pepper

–parsley (fresh if possible)

–spinach (packaged, fresh)

–brown rice

–chicken broth (non-fat, low sodium)

 

1 – Melt 3 heaping tablespoons of margarine in covered baking dish. Microwave for 30 second to melt.  Place cod in margarine and turn over to cover thoroughly.  Pour in a little wine.  Salt and pepper the cod.  Place 2 heaping tablespoons of margarine in a Pyrex measuring cup and then microwave for 30 seconds.  Pour one-third cup of breadcrumbs in the melted margarine and mix thoroughly.  Spoon the breadcrumbs on top of the cod.  Season with parsley.  Chop one slice of onion and then place on top of the cod.  Set aside.

2 – Place two-thirds of brown rice in a wide-mouthed, large, covered baking dish.  Add two-thirds cup of chicken broth and one-half teaspoon of salt.  Season with a dollop of olive oil.  Cook on high for 5 minutes in the microwave.

3 – Dump a full package of spinach in a large, wide-mouthed, covered baking dish.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 5 minutes.

4 – Cook the cod in the microwave for 5 minutes.

5 – Serve the dinner hot.

–cod adapted from “Perfect Ten Cod” web site; other recipes original.