SPICY OVEN FRIED CATFISH WITH GARLIC – HERB BREADCRUMBS – LEMON – PINE NUTS / SPINACH – KALE WITH GARLIC / SQUASH CASSEROLE

–catfish (1 large or 2 medium)

–garlic – herb breadcrumbs (boxed)

–lemon juice

–cayenne pepper

–parsley

–pine nuts (one-third small package)

–spinach – kale blend (packaged)

–garlic powder

–squash (2, medium)

–onion (one-half, medium)

–breadcrumbs (plain, boxed)

–salt and pepper

–olive oil

 

1 – Place the catfish (1 at a time) in a plastic bag.  Season with cayenne pepper, salt, and black pepper.  Drench with lemon juice and olive oil.  Add a generous amount of garlic – herb breadcrumbs to the bag.  Shake well.  Place in a covered baking dish with a very small amount of water.  Sprinkle with parsley and pine nuts.  Set aside.

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

3 – Peel and slice the squash.  Peel and slice the onion.  Layer squash, onion, salt, pepper, Bac’n pieces, and breadcrumbs in a covered baking dish.  Season with olive oil.  Microwave on high for 4 minutes.

4 – Microwave the catfish for 6 minutes on high.

5 – Serve the dinner hot.

–catfish inspired by a Star Tribune (Minneapolis, MN) newspaper clipping; other recipes original.

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COD WITH MUSHROOM – ONION – CELERY WHOLE WHEAT DRESSING / BUTTER BEANS / GREEN SALAD WITH WALNUTS – FETA – AVOCADO

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

–baby bella mushrooms (6 or 8)

–onion (one half, medium)

–celery (1 stalk)

–Bac’n pieces (soy bacon)

–whole wheat bread (2 slices)

–salt and pepper

–parsley

–chicken broth (non-fat, low sodium)

–olive oil

–butter beans (canned)

–salad greens

–walnuts (a handful)

–feta cheese (one-half cup)

–avocado (1, medium)

–salad dressing (your favorite)

–croutons (1 handful)

1 – Rinse the mushrooms and celery.  Then slice the mushrooms, celery, and onion.  Place in a covered baking dish with a little chicken broth.  Season with salt, pepper, Bac’n pieces, and olive oil.  Microwave on high for 5 minutes.  Break apart the whole wheat bread, and stir into the vegetables.  Place the cod on top.  Season with salt, pepper, olive oil, and parsley.  Set aside.

2 – Rinse the butter beans in a colander.  Place in a covered baking dish with a little water.  Season with pepper and olive oil.  Microwave on high for 3 minutes.

3 – Place one-half package of salad greens in a mixing bowl.  Pour in the feta cheese and walnuts.  Break apart the avocado and dice.  Gently flow in the avocado with your favorite salad dressing.  Sprinkle the top with croutons.

4 – Microwave the cod and dressing for 7 minutes (more because of the volume of food).  Cod is done when it begins to break apart.

5 – Serve the cod on top of the dressing, hot, with the hot butter beans as a side.  Serve the salad cold as an appetizer.

–recipes original.

HERBED CHICKEN WITH SPICY PEACH – STRAWBERRY SALSA / COLLARDS WITH FAUX BACON / MUSHROOMS WITH RED WINE – LEMON – WORCESTERSHIRE

–4 chicken tenderloins or breast strips

–seasoning salt (I use Mrs. Dash’s original)

–salt and pepper

–olive oil

–peaches (one-half can)

–strawberries (fresh, 6)

–onion (one-half, medium)

–cayenne pepper

–mint (dried, bottled)

–sugar (4 teaspoons, divided)

–lemon juice

–collards (fresh, packaged)

–Bac’n pieces (soy bacon)

–mushrooms (fresh, 1 small package)

–Worcestershire sauce

–red wine (cooking wine is fine)

 

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

2 – Slice the strawberries and peaches and place in a mixing bowl.  Chop one-half onion and add to the mixing bowl.  Season with cayenne pepper, 2 teaspoons of sugar, mint, lemon juice, and olive oil.  Stir well.  Keep refrigerated until ready to serve.

3 – Place one-half package of collards in a large, wide-mouthed, covered baking dish.  Add 1 inch of water.  Season with salt, pepper, Bac’n pieces, and olive oil.  Microwave on high for 5 minutes.

4 – Place the mushrooms in a large, wide-mouthed, covered baking dish.  Add 1 inch of red wine.  Season with lemon juice, Worcestershire sauce, 2 teaspoons of sugar, salt, pepper, and olive oil.  Microwave on high for 4 minutes, taking care that the wine does not overflow.

5 – Microwave the chicken for 5 minutes.

6 – Serve the chicken hot, accompanied by cold salsa, and serve the collards and mushrooms as hot sides.

–chicken and salsa adapted from the American Heart Association’s recipe in a magazine provided free by Walgreen’s; collards and mushrooms original.

COD WITH DILL – PARSLEY – BAY LEAF IN WHITE WINE – LEMON SAUCE / BROCCOLI WITH SOY – SESAME – LEMON SAUCE / GARLIC PASTA

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

–dill

–parsley

–bay leaf

–white wine (cooking wine is fine)

–lemon juice

–garlic powder

–broccoli (one stalk)

–soy sauce

–sugar

–sesame seeds (toasted, bottled)

–pasta

 

1 – Place 1 cup of pasta in a large, covered, baking dish.  Add water to cover.  Season with salt, pepper, olive oil, and garlic powder.  Microwave on high for 2 and one-half minutes; then microwave on 50 percent power for 7 and one-half minutes.  When finished, keep covered to preserve warmth.  Drain in a colander before serving.

2 – Place the cod in a covered baking dish.  Drench in lemon juice.  Pour in one-fourth cup of white wine.  Season with dill, parsley, bay leaves (2, submerge in wine), garlic powder, salt, pepper, and olive oil.  Set aside.

3 – Cut the florets and some stem from the broccoli stalk.  Break apart the remaining pieces.  Place in a covered baking dish.  Season with salt, pepper, olive oil, and sesame seeds.  Microwave for 4 minutes on high.

4 – Place one-quarter cup of soy sauce in a small, microwaveable bowl.  Add one-quarter cup of both lemon juice and white wine.  Season with 1 tablespoon of sugar.  Stir well.  When broccoli has finished cooking, microwave the soy sauce on high for 1 minute.  Then pour over the broccoli.  Keep covered to preserve warmth.

5 – Microwave the cod for 6 and one-half minutes, longer if it does not yet break apart easily.

6 – Serve the cod on top of the pasta, with the broccoli with soy sauce on the side.

–recipes adapted from Real Simple.

THYME CHICKEN WITH APPLES – ONION – GARLIC – DEJON IN AN APPLE SAUCE / WILD RICE WITH HERBS  

–4 chicken tenderloins or breast strips

–thyme

–apples (2, medium, peeled and sliced)

–onion (one-half, medium)

–garlic powder

–Dejon mustard (2 tablespoons)

–apple juice

–salt and pepper

–olive oil

–wild rice (boxed, quick-cooking)

 

1 – Slice the onion and place in a covered baking dish with one-quarter cup of apple juice.  Season with salt, pepper, and olive oil.  Microwave for 3 minutes on high.  Peel and slice the apples.  Place in the dish with the onion.  Season with salt, pepper, thyme, garlic powder, and olive oil.  Drop, in small amounts, a total of 2 tablespoons of Dejon mustard on top.  Stir.  Microwave on high for 5 minutes.  Nestle the chicken among the apples and onion.  Season the chicken with salt, pepper, thyme, garlic powder, and a little more olive oil.  Set aside.

2 – Empty the rice into a large, wide-mouthed, covered baking dish.  Empty the herb packet.  Add 1 and three-fourths cup of water to the rice and herbs.  Season with olive oil.  Microwave on high for 10 minutes.

3 – Microwave the chicken for 7 minutes (longer because of the volume of apples and onion).

4 – Serve the chicken and apples with sauce on top of the wild rice.

–chicken adapted from Real Simple; wild rice original adapted for microwave from package instructions.

COD WITH CUMIN – OREGANO – CAYENNE IN LIME – BUTTER SAUCE / NAVY BEANS WITH FAUX BACON & ONION IN CHICKEN BROTH / DILLED POTATOES

Note:  You must soak the navy beans overnight.

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

–cumin

–oregano

–cayenne pepper

–lime juice

–Promise Activ margarine (heart – healthy)

–navy beans (dried, 1 cup)

–chicken broth (non-fat, low sodium)

–onion (one-half, medium)

–potatoes (2, medium)

–dill

–salt and pepper

–olive oil

1 – Plan to cook the navy beans in a slow cooker for 6 hours on low, 3 and one-half hours on high.  Place 1 cup of beans in the cooker; add 3 cups of chicken broth and a couple of drops of olive oil.  Slice half an onion and add to the cooker.  Season with salt, pepper, and Bac’n pieces.  When finished cooking, keep on the “warm” setting until ready to serve.

2 – Scrub the potatoes and slice into 1 – inch pieces.  Place in a covered baking dish with 1 inch of water.  Season with salt, pepper, dill, and olive oil.  Microwave for 15 minutes on high.

3 – Place the cod in a covered baking dish with a little water.  Drench with lime juice.  Season with cumin, oregano, cayenne pepper, salt, and pepper.  Dot with margarine.  Microwave on high for 6 minutes.  Fish is done when it breaks apart easily.

4 – Serve the dinner hot.

–cod from Real Simple; other recipes original.

A Simple Dinner:  CROUTON – ENCRUSTED CHICKEN WITH PARMESAN & PARSLEY / BUTTERED CORN / GREEN BEANS WITH FRENCH FRIED ONION RINGS

–4 chicken tenderloins or breast strips

–Parmesan cheese

–croutons (seasoned, packaged)

–parsley

–salt and pepper

–olive oil

–corn (frozen, one-half package)

–Promise Activ margarine (heart-healthy)

–green beans (frozen, 2 handfuls)

–French fried onion rings (canned)

 

1 – Place a small number of croutons in a plastic bag.  With a mallet or the flat end of an ice cream spoon, pound the croutons against the kitchen counter.  Place the chicken in a separate plastic bag.  Season with salt, pepper, and olive oil.  Pour the crushed croutons into the bag with the chicken.  Place in a covered baking dish with a tiny amount of water.  Sprinkle Parmesan cheese on top, and then sprinkle parsley.  Set aside.

2 – Place the corn in a covered baking dish with water.  Season with salt, pepper, and margarine.  Microwave on high for 4 minutes.

3 – Place the green beans in a covered baking dish with water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.  Then sprinkle the French fried onion rings on top, and microwave for 1 minute more.

4 – Microwave the chicken for 5 minutes on high.

5 – Serve the dinner hot.

–recipes original.

CHICKEN WITH ROSEMARY – OREGANO – PARSLEY IN RED WINE SAUCE / PASTA WITH HERBS / GREEN PEAS WITH FETA & ONION

–4 chicken tenderloins or breast strips

–rosemary, oregano, parsley

–red wine

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–pasta

–green peas (frozen, one-half package)

–feta cheese

–onion (one-half, medium)

 

1 – Place 1 cup of pasta in a wide-mouthed, large, covered baking dish.  Add water to cover.  Season with one-half teaspoon of salt, and a couple of drops of olive oil.  Microwave on high for 2 and one-half minutes; then microwave on 50 percent power for 7 and one-half minutes.  When finished keep covered to preserve warmth.  Drain before serving.

2 – Place the chicken in a covered baking dish.  Add a small amount of both red wine and chicken broth.  Season with the herbs, salt, pepper, and olive oil.  Set aside.

3 – Slice the half onion, and place in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Add the green peas to the baking dish, and stir in the onion.  Fold in one-half container of feta cheese.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

4 – Serve the chicken on top of the pasta, with the green peas as a side.

–chicken from The Best of French Cooking; other recipes original.

OVEN FRIED HERB – ENCRUSTED COD WITH ITALIAN BREADCRUMBS / PESTO BROCCOLI / GREEN SALAD WITH PARMESAN & HONEYED WALNUTS

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

–oregano, rosemary, parsley

–salt and pepper

–olive oil

–garlic powder

–Promise Activ margarine (heart – healthy)

–Italian seasoned breadcrumbs (boxed)

–broccoli (fresh, 1 stalk)

–basil

–salad greens

–Parmesan cheese

–walnuts (1 handful)

–honey (2 tablespoons)

–red wine (cooking wine is fine)

–lemon juice

 

1 – Place the cod in a plastic bag.  Drench with lemon juice.  Then add a small amount of olive oil.  Season the cod, in the bag, with salt, pepper, and garlic powder.  Set aside briefly.  Microwave 2 tablespoons of margarine in a small bowl for 20 seconds.  Stir in the herbs, minced.  Then stir in breadcrumbs to reach a consistency of paste.  Place the cod from the plastic bag in a covered baking dish, with a little water.  Spread the breadcrumb mixture on top of the cod.  Set aside.

2 – Cut off the stalk of the broccoli, leaving some stem and the florets.  Cut into portions.  Place in a covered baking dish.  Season with basil, garlic powder, salt, pepper, and olive oil.  Microwave on high for 4 minutes.

3 – Add two handfuls of salad greens to a mixing bowl.  In a separate, small bowl, pour the honey, and then the walnuts.  Stir well.  Empty the honeyed walnuts into the salad.  Then add Parmesan cheese to taste.  Season with salt, pepper, lemon juice, wine, and olive oil.  Stir well.

4 – Microwave the cod for 6 minutes.  When finished, check to be sure that cod has started breaking apart, which will indicate it is done.  If not, replace for a bit longer in the microwave.

5 – Serve the salad cold, as a first course.  Serve the cod and broccoli hot.

–recipes original.

A Simple Dinner:  ROSEMARY SALMON WITH LEMON & CAPERS IN WINE SAUCE / CARROTS WITH BROWN SUGAR / GREEN SALAD WITH FETA & CROUTONS

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

–rosemary

–capers (about a dozen)

–red wine (cooking wine is fine)

–lemon juice

–salt and pepper

–olive oil

–miniature carrots

–brown sugar

–salad greens

–feta cheese

–croutons (seasoned)

–salad dressing (your favorite, bottled)

1 – Place the salmon in a covered baking dish.  Drench with lemon juice, and the add one-quarter cup of red wine.  Season with rosemary, salt, pepper, and olive oil.  Add capers on top.  Set aside.

2 – Place 20 miniature carrots in a covered baking dish.  Season with salt, pepper, olive oil, and brown sugar.  Microwave on high for 4 minutes.

3 – Place 2 handfuls of salad greens in a mixing bowl.  Add one-half cup of feta cheese.  Sprinkle with salt, pepper, and croutons (generously).  Add 2 tablespoons of your favorite salad dressing.

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

–salmon recipes from allrecipes.com; other recipes original.

CHICKEN CURRY WITH TOMATO – ONION – PEPPER IN TOMATO SAUCE / COUSCOUS / GREEN BEANS

–4 chicken tenderloins or breast strips

–curry powder

–tomato (2 slices)

–tomato sauce

–onion (one-half, medium)

–red bell pepper (2 slices)

–tomato sauce (one-half small can)

–coriander (optional)

–garlic powder

–red wine (cooking wine is fine)

–salt and pepper

–olive oil

–couscous (boxed)

–green beans (frozen, 2 handfuls)

 

1 – Slice onion, red bell pepper, and tomato, and place in a covered baking dish.  Pour one-half can of tomato sauce on top.  Add one-quarter cup of red wine.  Season with salt, pepper, garlic powder, coriander (optional), and olive oil.  Microwave on high for 5 minutes.  Place chicken on top of the vegetables.  Season with curry powder, coriander (if using), salt, pepper, and olive oil.  Set aside.

2 – Place three-fourths cup of couscous and 1 cup of water in a large, wide-mouthed, covered baking dish.  Microwave on high for 3 minutes.  Let stand for at least 5 minutes.

3 – Place 2 handfuls of green beans in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

4 – Microwave the chicken for 8 minutes (longer because of the bulk of the vegetables). 

5 – Serve the chicken on top of the couscous, with the green beans as a side.

–chicken adapted from Tesco Real Food web site; other recipes original.

PAPRIKA COD WITH CAPERS – CAYENNE – GARLIC / GARLIC PASTA

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

–capers (about a dozen)

–lemon juice

–cayenne pepper

–garlic powder

–paprika

–pasta

–salt and pepper

–olive oil

 

1 – Measure 1 cup of pasta into a covered baking dish.  Fill with water just to cover.  Season with one-half teaspoon of salt, garlic powder, and a few drops of olive oil.  Microwave on high for 2 and one-half minutes; then microwave on 50 percent power for 7 and one-half minutes.  When finished, keep covered to preserve warmth.  Before serving, drain in a colander. 

2 – Place cod in a covered baking dish.  Add a little water, and drench the cod in lemon juice.  Season with cayenne pepper (just a little), garlic powder, paprika, salt, pepper, and olive oil.  Add the capers on top.  Microwave on high for 6 minutes.  When finished, test the center to be sure that it is done.  If not, replace in the microwave for 1 minute.  (Thick cod may take up to 4 minutes longer.  Do not overcook.)

3 – Serve the cod, hot, on top of the pasta.  I also served squash casserole, which can be found by using the search box in this blog.

–cod adapted from “healthy recipes” on the web; pasta original.

GREEK CHICKEN PASTA WITH TOMATO – FETA – BLACK OLIVES / CAESAR SALAD

–4 chicken tenderloins or breast strips

–pasta (small pieces)

–tomatoes (1 can, diced, with the liquid)

–tomato sauce (one-half can)

–feta cheese (one-half small container)

–black olive (1 small can, sliced)

–Parmesan cheese

–Italian seasoned breadcrumbs

–parsley, basil, oregano, garlic powder

–salad greens

–creamy Caesar salad dressing

–seasoned croutons

 

1 – Measure two-thirds cup of pasta and place in a covered baking dish with 1 cup water.  Season with one-half teaspoon of salt and a few drops of olive oil.  Microwave on high for 2 and one-half minutes.  Then microwave on 50 percent power for 7 and one-half minutes.  Keep covered to preserve warmth.

2 – Place chicken in a covered baking dish with a little water.  Season with parsley, basil, oregano, garlic, and olive oil.  Set aside.

3 – Slice half an onion, and place in a small covered bowl with water.  Microwave on high for 5 minutes.

4 – Place the cooked onion, tomatoes, tomato sauce, one-half container of feta cheese, black olives in a large, covered baking dish.  Season with parsley, basil, oregano, garlic powder, and olive oil.  Stir well.  Microwave for 7 minutes on high.  When finished, stir in the drained pasta.  Set aside.

5 – Microwave the chicken for 5 minutes on high.  When finished, slice into 1 – inch pieces.  Place on top of the tomato – pasta mixture, spreading out to make a top layer.  Sprinkle breadcrumbs on top, then finish with a layer of Parmesan cheese.  Microwave for 1 minute more.

6 – Mix together 2 handfuls of salad greens, Parmesan cheese, and croutons with 2 tablespoons of Caesar salad dressing. 

7 – Serve the salad as an appetizer, and then serve the chicken pasta hot.

–recipes original.

CREAMY COD WITH PARMESAN & GREEN ONIONS / TURNIP GREENS WITH FAUX BACON & GARLIC / BROWN RICE WITH BROTH / TRADITIONAL CAESAR SALAD

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

–mayonnaise

–Parmesan cheese

–green onions (1 stalk)

–Worcestershire sauce

–turnip greens (fresh, pre-packaged)

–Bac’n pieces

–garlic powder

–salt and pepper

–olive oil

–brown rice (boxed)

–chicken broth (non-fat, low sodium)

–salad greens

–creamy Caesar salad dressing

 

1 – Place cod in a covered baking dish with a little water.  Season with salt and pepper.  In a small bowl, stir together 3 tablespoons of mayonnaise, a sliced green onion, 2 tablespoons of Parmesan cheese, and 1 teaspoon of Worcestershire sauce.  Spread the mayonnaise mixture over the top of the cod.  Set aside.

2 – Place half a package of turnip greens in a large, wide-mouthed, covered baking dish.  Season with salt, pepper, olive oil, and garlic powder.  Microwave for 5 minutes on high.  Then sprinkle Bac’n pieces over the top.

3 – Measure two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with one-half teaspoon of salt, and a couple of drops of olive oil.  Microwave on high for 5 minutes.

4 – Add one-half package of salad greens to a mixing bowl.  Season with salt and pepper. Add a generous amount of Parmesan cheese.  Pour 2 tablespoons of creamy Caesar salad dressing into the salad greens, and stir well.

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

6 – Serve the salad first, cold; then serve the remaining dinner hot.

–cod from “taste of home” web site; other recipes original.

TANGY CHICKEN WITH WORCESTERSHIRE – HONEY – CAYENNE PEPPER / BAKED POTATO WITH BUTTER & YOGURT / BROCCOLI WITH HOT SAUCE / CORNBREAD STUFFING WITH BROTH – ONION – CELERY

–4 chicken tenderloins or breast strips

–Worcestershire sauce

–honey

–cayenne pepper

–salt and pepper

–olive oil

–potatoes (2, medium)

–Promise Activ margarine (heart-healthy)

–yogurt (plain, non-fat)

–broccoli (1 stalk)

–hot sauce (such as Tabasco)

–cornbread stuffing (boxed)

–chicken broth (non-fat, low sodium)

–onion (one-fourth, medium)

–celery (one-half stalk)

 

1 – Place the chicken in a covered baking dish.  Add a little water, and about one-eighth cup of Worcestershire sauce.  Season with salt, pepper, cayenne pepper, and olive oil.  Drizzle with a generous amount of honey.  Set aside.

2 – Scrub the potatoes, and then puncture on all sides with a fork.  Place on a paper towel in the microwave.  Cook on high for 5 minutes; then turn the potatoes over, and cook on high for another 5 minutes. 

3 – Cut the stalk from the broccoli, leaving some stem and the florets.  Place in a covered baking dish.  Add a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

4 – Dice the onion and celery.  Place in two small bowls, and microwave, with a little chicken broth, for 5 minutes.  Stir in the cornbread stuffing, add more chicken broth, and season with olive oil.  Microwave the stuffing for 1 minute.

5 – Microwave the chicken for 5 minutes.

6 – Serve the dinner hot.  Serve margarine and yogurt with the potatoes, hot sauce with the broccoli.

–recipes original.

CHINESE – STYLE OVEN FRIED SESAME CHICKEN WITH BROCCOLI – CARROTS – GREEN ONIONS IN ORANGE SAUCE / WHITE RICE

–4 chicken tenderloins or breast strips

–orange sauce (I used Panda Express bottled sauce)

–broccoli (one-half stalk, florets only)

–miniature carrots (a dozen)

–green onions (2 stalks)

–plain breadcrumbs (boxed)

–toasted sesame seeds (bottled)

–salt and pepper

–olive oil

–white rice (instant, boxed)

 

1 – Place chicken in a plastic bag, adding olive oil, salt, and pepper.  Coat.  Add one-third cup of breadcrumbs to the chicken.  Shake well.  Place the chicken in a covered baking dish.  Pour orange sauce over the whole.  Sprinkle with sesame seeds.  Set aside.

2 – Measure 1 cup of white rice into a large, wide-mouthed, covered baking dish.  Add 1 cup of water.  Season with 1 teaspoon of salt and a few drops of olive oil.  Microwave on high for 3 minutes.  Let sit for at least 5 minutes.

3 – Cut florets from the broccoli, in bite-sized pieces.  Slice the green onions in one-half inch pieces.  Add broccoli, green onions, and carrots (uncut) to a covered baking dish.  Season with salt, pepper, and olive oil.  Pour a generous amount of orange sauce over the whole.  Microwave on high for 5 minutes. 

4 – Microwave the chicken for 5 minutes.  When finished, cut the chicken into bite-sized pieces.  Add the chicken to the vegetables, and stir well.  Add more sesame seeds on top.

5 – Serve the dinner hot.

–recipes original.

SMOKED SALMON MIXED SALAD

–smoked salmon (1 piece, packaged)

–salad greens

–tomato (2 slices)

–broccoli (1 small stalk)

–green onions (2 stalks)

–walnuts (1 handful)

–miniature carrots (8)

–honey

–salt and pepper

–extra virgin olive oil

 

1 – Open the package of salmon; remove the skin.  Break into bite-sized pieces.  Set aside.

2 – Place 2 handfuls of salad greens in a mixing bowl.  Chop the tomato, season with salt and pepper,  and add to the bowl.  Slice the green onions into one-half inch pieces and the carrots into one-quarter inch pieces, and add to the bowl.  Add the walnuts.  Wash and then cut off the florets, breaking into small pieces; add.  Season with salt, pepper, honey, and olive oil.  Stir well. 

3 – Place the salmon on top of the salad.

4 – Serve cold.

–recipe original.

A Simple Dinner:  HONEY BARBECUED CHICKEN / CARROTS & ONION WITH DILL

–4 chicken tenderloins or breast strips

–honey

–barbecue sauce (your favorite, bottled)

–salt and pepper

–olive oil

–miniature carrots (about a dozen)

–onion (1, medium)

–dill

1 – Peel and cut the onion into four parts.  Place it in a covered baking dish.  Add a little water.  Season with salt, pepper, dill, and olive oil.  Microwave on high for 8 minutes.  Then add carrots to the same dish.  Season with salt, pepper, dill, and olive oil.   Microwave on high for 4 minutes.

2 – Place the chicken in a covered baking dish.  Season with salt and pepper.  Add a very small amount of water.  Pour a generous amount of barbecue sauce over the whole.  Drizzle a little honey over each piece of chicken.  Season with olive oil.  Microwave on high for 5 minutes.

3 – Serve the dinner hot.

–recipes original.

ALMOND – & PARMESAN – ENCRUSTED COD WITH DILL / QUINOA WITH CHICKEN BROTH / SPINACH WITH LEMON PEPPER

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

–almonds (one-half small package, sliced)

–eggs (2)

–milk (dairy, soy, or almond)

–Parmesan cheese (shredded)

–dill

–salt and pepper

–olive oil

–quinoa (boxed, two-thirds cup)

–chicken broth (non-fat, low sodium)

–spinach (1 package, fresh)

–lemon pepper (bottled)

 

1 – Place two-thirds cup of quinoa in a large, wide-mouthed, covered baking dish.  Add 1 and one-third cup of chicken broth.  Season with 1 teaspoon of salt and 2 drops of olive oil.  Microwave on high for 6 minutes; then microwave on 50 percent power for 9 minutes.

2 – Break 2 eggs in a bowl, and add 1 teaspoon of milk.  Season with salt and pepper. Submerge the cod in the egg.  Place the almonds in a plastic bag, and pound until broken into small pieces.  Pour onto a large plate; spread out.  Sprinkle Parmesan cheese over the almonds.  Place the cod on top of the almonds and Parmesan, and press to adhere the cod.  Coat both sides.  Place the cod in a covered baking dish with a little water.  Season with salt, pepper, dill, and olive oil.  Set aside.

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

4 – Microwave the cod for 6 minutes.  The cod is done when it starts breaking apart.

–cod adapted from “she knows” web site; other recipes original.

GINGER – HONEY SALMON WITH GREEN ONIONS – SOY SAUCE – GARLIC / ALMOND  SQUASH WITH CUMIN & LIME JUICE / GREEN PEAS WITH ONION & GARLIC

Note:  There are three recipes here, but it will take only about 30 minutes to prepare the dinner.

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

–ginger

–honey

–green onions (3 stalks, divided)

–soy sauce

–garlic powder

–salt and pepper

–olive oil

–summer squash (2 small)

–cumin

–lime juice

–sliced almonds (one-half small package)

–green peas (frozen, one-half package)

–onion (one-half)

–chicken broth (non-fat, low sodium)

1 – Place the salmon in a covered baking dish.  Add a little water and one-eighth cup of soy sauce.  Season with honey, ginger, garlic powder, a small amount of salt, pepper, and olive oil.  Slice 1 stalk of green onion and place on top.  Set aside.

2 – Peel and slice the squash.  Slice 2 stalks of green onions.  Place squash and green onions in a covered baking dish.  Season with cumin (just a little), lime juice, honey, salt, pepper, and olive oil.  Sprinkle the almonds on top.  Microwave on high for 4 minutes.

3 – Slice one-half onion and place in a covered baking dish.  Season with salt, pepper, and olive oil.  Add a little chicken broth.  Microwave on high for 3 minutes.  Place the green peas in the baking dish on top of the onion.  Season with garlic powder, salt, pepper, and a little more olive oil.  Microwave for 4 minutes on high.

4 – Serve the dinner hot.

–salmon and green peas adapted from allrecipes.com; squash adapted from Real Simple (web).

A Simple Dinner:  ROSEMARY – GARLIC CHICKEN IN LEMON SAUCE / ROSEMARY POTATOES & GREEN BEANS / BLACK – EYED PEAS WITH FAUX BACON IN CHICKEN BROTH

–4 chicken tenderloins or breast strips

–rosemary

–garlic powder

–lemon juice

–salt and pepper

–olive oil

–potato (1, medium)

–green beans (1 handful, frozen)

–black-eyed peas (frozen, 1 cup)

–chicken broth (non-fat, low sodium)

–Bac’n pieces (soy bacon)

 

1 – In a slow cooker, place 1 cup of black-eyed peas.  Add 1 cup chicken broth.  Season with salt, pepper, olive oil, and Bac’n pieces.  Cook on high for 3 and one-half hours.  Place setting on “warm” if dinner is not yet ready.

2 – Place chicken in a covered baking dish.  Add a little water.  Season with garlic powder, rosemary, salt, pepper, olive oil, and lemon juice.  Set aside.

3 – Scrub the potato, and then slice into one-quarter inch pieces.  Place in a covered baking dish.  Season with rosemary, salt, pepper, and olive oil.  Add 1 inch of water.  Cook on high for 7 minutes.  Then add green beans.  Season a little more with rosemary, salt, pepper, and olive oil.  Microwave potato and green beans, together, for 5 more minutes.

4 – Microwave the chicken for 5 minutes.

5 – Serve the dinner hot.

–chicken adapted from Southern Living web site; green beans and potato adapted from a recipe by Mattie Hopkins, Takoma Park, Maryland and Ayden, North Carolina; black-eyed peas original.