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.