LEMON ORANGE ROUGHY / SUMMER SQUASH WITH GREEN ONIONS / CAULIFLOWER WITH OREGANO

–orange roughy (2 medium fillets, frozen)

–lemon pepper

–lemon juice

–salt and pepper

–olive oil

–summer squash (1, medium)

–green onions (2 stalks)

–cauliflower (1 small head)

–oregano (fresh if possible)

 

1 – Wash the cauliflower and remove the leaves.  Cut off chunks of the cauliflower and place in a covered baking dish with 1 inch of water.  Season with salt, pepper, oregano, and olive oil.  Microwave on high for 15 minutes.

2 – Place the thawed orange roughy in a covered baking dish with a little water.  Drench in lemon juice.  Season with salt, pepper, lemon pepper, and olive oil.  Set aside.

3 – Peel and slice the squash.  Slice green onions into 1-inch pieces.  Place squash and onions in a covered baking dish.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.

4 – Microwave the orange roughy for 5 minutes.

5 – Serve the orange roughy hot, with the cauliflower and squash as sides.

–recipes original.

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BASIL – PARMESAN SALMON / PASTA WITH TOMATOES & GARLIC / BROCCOLI WITH HOT SAUCE

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

–basil (fresh if possible)

–Parmesan cheese (shredded)

–pasta (gluten free)

–tomatoes (2, medium, fresh)

–garlic powder

–broccoli (1 stalk, medium)

–hot sauce (such as Tabasco)

1 – Place 1 cup of pasta in an uncovered baking dish with water to cover, plus a little more water.  Season with salt, garlic powder, and olive oil.  Microwave on high for 15 minutes.  Check to be sure that water does not overflow.  When finished, cover to preserve warmth.

2 – Cut stalk from broccoli, and then break apart the florets and stems.  Place in a covered baking dish.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

3 – Place salmon in a covered baking dish with a little water.  Season with salt, pepper, basil, and olive oil.  Sprinkle with Parmesan cheese.  Microwave on high for 4 and one-half minutes. 

4 – Drain the pasta.  Dice the tomatoes into 1 – inch chunks.  Season with salt, pepper, olive oil, garlic powder, and basil.  Stir into the pasta.  Sprinkle Parmesan cheese, generously, over the top. 

5 – Serve the salmon on top of the pasta, with the broccoli, with hot sauce, as a side.

–pasta adapted from Edward Giobbi’s recipe for pasta primavera (author of Italian Family Cooking); salmon and broccoli original.

SPICY SEASONED COD / CROWDER PEAS WITH FAUX BACON / OPEN – FACED TOMATO PIE WITH GREEN ONION & FETA

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

–cayenne pepper

–Mrs. Dash seasoning (bottled)

–crowder peas (canned)

–Bac’n pieces (soy bacon)

–tomatoes (fresh, 2 medium)

–feta cheese

–green onions (2 stalks)

–salt and pepper

–olive oil

–gluten free bread (2 slices)

 

1 – Break apart the gluten free bread into small pieces, and place in a covered baking dish.  Slice the tomatoes into three parts, and place on top of the bread.  Slice the green onions into 1 – inch pieces, and sprinkle on the tomatoes.  Season with salt, pepper, feta cheese, and olive oil.  Microwave for 10 minutes on high.  Let sit at least 5 minutes.

2 – Place the cod in a covered baking dish with a little water.  Season with cayenne pepper, salt, pepper, Mrs. Dash seasoning, and olive oil.  Set aside.

3 – Rinse the can of beans in a colander.  Place the beans in a covered baking dish with 1 inch of water.  Season with pepper, olive oil, and Bac’n pieces.  Microwave on high for 3 minutes.

4 – Microwave the cod on high for 6 minutes.  Cod is done when it begins to break apart.

5 – Serve the cod hot, with the tomato pie and beans as sides.

–recipes original.

SEASONED CHICKEN WITH STRAWBERRY – PAPAYA – PINEAPPLE SALSA / BUTTERNUT SQUASH WITH ONION / GREEN BEANS WITH ALMONDS

–4 chicken tenderloins or breast strips

–Mrs. Dash seasoning mix (original, bottled)

–strawberries (4 or 5, medium)

–tropical fruit (one-half can)

–onion (divided, 1, medium)

–mint (bottled)

–butternut squash (1 package)

–green beans (frozen, one-half package)

–almonds (sliced, one-half package)

1 – Slice the strawberries and add to mixing bowl.  Add one-half can of tropical fruit.  Dice one-half onion into small pieces, and add to the bowl.  Season with mint and a little sugar.  Stir well.

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

3 – Place the butternut squash in a covered mixing bowl.  Slice one-half onion and place amid the squash.  Season with salt, pepper, and olive oil.  Microwave for 4 minutes on high.

4 – Place the green beans in a covered baking dish with a little water.  Sprinkle the almonds on top.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

5 – Microwave the chicken for 5 minutes on high.

6 – Serve the hot chicken with the cold salsa, and with the squash and green beans as sides.

–chicken adapted from a magazine given away at Walgreen’s; other recipes original.

SPICY PECAN ORANGE ROUGHY WITH PARMESAN / QUINOA IN BROTH / RED BEANS WITH FAUX BACON

–3 fillets of orange roughy (size of 3 decks of cards, one-half pound)

–pecan bits (one-half package)

–Cajun seasoning (or Creole, found in most supermarkets)

–thyme

–lemon juice

–Parmesan cheese

–parsley (fresh if possible)

–seasoned crackers (gluten free)

–salt and pepper

–olive oil

–quinoa (boxed)

–chicken broth (non-fat, low sodium)

–red beans (dried, soak overnight)

–Bac’n pieces (soy bacon

–minced onion

 

1 – Place 1 cup of beans in a slow cooker.  Cover with chicken broth, allowing 2 inches at the top of broth.  Season with salt, pepper, olive oil, Bac’n pieces, and minced onion.  Cook in slow cooker for 6 hours.  When finished, turn setting to “warm” until time for dinner.

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

3 – Empty half a box of gluten free, seasoned, crackers in a plastic bag.  Crush against the kitchen counter with the back of an ice cream spoon.  Place the orange roughy fillets on a large plate.  Season with salt, pepper, thyme, Cajun (or Creole) seasoning, lemon juice, and olive oil.  Place the orange roughy in the plastic bag with the cracker crumbs.  Shake well.  Place the completed fillets in a covered baking dish with a very small amount of water.  Sprinkle with pecans, Parmesan cheese (generously) and parsley.  Microwave on high for 6 minutes.

4 – Serve the orange roughy on top of the quinoa, with the red beans as a side.

–fish recipe from the Star Tribune, Minneapolis, Minnesota, about 1990; other recipes original.

CHICKEN ATOP SLAW IN WHITE WINE – BROTH SAUCE / GREEN PEAS WITH PARMESAN & GARLIC

–4 chicken tenderloins or breast strips

–slaw (one-half package, fresh)

–white wine (cooking wine is fine)

–chicken broth (non-fat, low sodium)

–green peas (frozen, one-half package)

–Parmesan cheese (shredded, packaged)

–garlic (fresh, one-half pod)

–salt and pepper

–olive oil

1 – Rinse slaw well in a colander, and then place the slaw in a covered baking dish.  Place chicken atop the slaw.  Add a little chicken broth and a little white wine.  Season with salt, pepper, and olive oil.  Set aside.

2 – Place green peas in a covered baking dish.  Chop one-half pod of fresh garlic, and add to the peas.  Season with salt, pepper, olive oil, and Parmesan cheese (the last generously).  Microwave on high for 4 minutes.

3 – Microwave the chicken and slaw for 7 minutes.

4 – Serve the chicken atop the slaw, with the peas as a side.  Serve the dinner hot.

–recipes adapted from Real Simple.

PARSLEYED COD IN CLAM JUICE / LONG GRAIN & WILD RICE IN COCONUT MILK / BROCCOLI WITH CAYENNE / PINTO BEANS WITH ONION – FAUX BACON – TOMATO IN BROTH

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

–parsley (fresh if possible)

–clam juice

–salt and pepper

–olive oil

–long grain & wild rice (instant, boxed)

–coconut milk (1 can, lite)

–broccoli (1 bunch)

–cayenne pepper

–pinto beans (1 cup, dried; soak overnight)

–onion (one-half, medium)

–Bac’n pieces (soy bacon)

–tomato sauce (one-half small can)

–chicken broth (non-fat, low sodium)

 

1 – Place the beans in a slow cooker.  Add chicken broth about 2 inches over the top of the beans.  Slice the onion and add to the cooker.  Season with Bac’n pieces, tomato sauce, salt, pepper, and olive oil.  Cook on low for 6 hours.  Then keep on “warm” setting until time to serve dinner.

2 – Place the cod in a covered baking dish with a little clam juice.  Season with salt, pepper, olive oil, and parsley.  Set aside.

3 – Empty the box of long grain and wild rice into a covered baking dish.  Important:  Do NOT use seasoning packet.  Add the entire can of lite coconut milk.  Season with 1 teaspoon of salt.  Microwave for 5 minutes on high; then microwave for 6 minutes on 50 percent power.  Watch to be sure that the rice does not overflow.

4 – Cut the broccoli florets and stems from the stalk.  Then break apart the remainder.  Place in a covered baking dish.  Season with salt, pepper, cayenne pepper, and olive oil.  Microwave for 4 minutes on high.

5 – Microwave the cod for 6 minutes.  Cod is done when it begins to break apart.

6 – Serve the dinner hot.

–cod, broccoli, and rice adapted from Real Simple; beans original.

CREAMY SHRIMP PENNE PASTA WITH SPINACH – ONION – PARMESAN

–shrimp (thawed from frozen, 60 to 80 small)

–pasta (gluten free, penne)

–lemon pepper (spice)

–spinach (fresh, one-half package)

–onion (one-half, medium)

–Parmesan cheese

–yogurt (non-fat, plain)

–mayonnaise

–salt

 

1 – Place 1 cup of pasta in an uncovered baking dish.  Add water to cover the pasta, plus about 1 extra inch of water.  Season with salt and olive oil.  Microwave on high for 2 and one-half minutes; then microwave on 50 percent power for 8 and one-half minute.  Check to be sure that water hasn’t boiled out, and, if so, add more water.  When finished, cover to preserve warmth.

2 – Place shrimp in one layer in a wide-mouthed, large, uncovered baking dish.  Add 1 inch of water.  Sprinkle with lemon pepper.  Microwave on high for 3 minutes.  Then drain.

3 – Slice one-half onion, and place in a small microwaveable bowl with water to cover.  Microwave for 5 minutes.  Drain.

4 – Place spinach in a large, wide-mouthed, covered baking dish. Add 1 inch of water.  Microwave for 5 minutes.  Drain and squeeze to get out extra water.

5 – Place 3 tablespoons of yogurt and 1 tablespoon of mayonnaise in a small covered baking dish.  Season with salt and pepper.  Stir well.  Microwave for 30 seconds on high.

5 – Drain the pasta, and place in a large bowl.  Add the shrimp, onion, and spinach.  Stir in the yogurt-mayonnaise sauce.  Then top with Parmesan cheese.

6 – Serve the shrimp pasta hot.

–recipe adapted from Real Simple.

PITA PIZZA WITH DILLED CHICKEN – HUMMUS – FETA – TOMATO – ONION

–pita bread (2 slices)

–4 chicken tenderloins or breast strips

–hummus (packaged)

–feta cheese (one-half small package)

–tomato (1, medium, fresh)

–onion (one-half, medium)

–olive oil

–balsamic vinegar

–red wine (cooking wine is fine)

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

2 – Chop the tomato and the onion.  Place in separate small serving bowls.

3 – Mix one-third cup of olive oil with 3 tablespoons of balsamic vinegar and 3 tablespoons of red wine.  Stir well.

4 – Place the feta cheese in a small serving bowl.

5 – Microwave the chicken on high for 5 minutes.  When finished, slice into 1-inch pieces.

6 – Microwave 2 pieces of pita bread, separately, for 30 seconds each, just before dinner.

7 – Set up a buffet for serving.  The pita bread is topped with tomato, onion, feta cheese, chicken, and then some of the olive oil mixture is spooned over the whole.  If desired, sprinkle more dill and and parsley over each pita pizza.

–pita pizzas adapted from Real Simple.

GARLIC COD WITH BROWN SUGAR – ONION – BANANA PEPPERS / GREEN PEAS WITH MUSHROOMS

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

–garlic powder

–clam juice

–brown sugar

–onion (one-half, medium)

–banana peppers (one-half dozen, bottled)

–green peas (frozen, one-half package)

–mushrooms (baby bellas, sliced, 8 to 10 pieces)

 

1 – Slice the onion and place in a covered baking dish with a little clam juice.  Season with salt, pepper, and olive oil.  Microwave for 3 minutes on high.  When finished, place the cod amid the onion.  Season with salt, pepper, and garlic powder.  Sprinkle with brown sugar and banana peppers.  Set aside.

2 – Place the green peas in a covered baking dish with a little water.  Add mushrooms on top.  Season with salt, pepper, and olive oil.  Microwave for 4 minutes on high.

3 – Microwave the cod for 6 minutes.  When finished, test to see that that cod breaks apart easily.

4 – Serve the cod hot, with the green peas as a side.

–cod adapted from a recipe in the Millsaps College magazine, winter 2014; green peas original.

CREAMY MUSHROOM CHICKEN WITH PARMESAN & ONION / GREEN BEANS WITH MARJORAM / BUTTERED CORN WITH TOMATO / GREAT NORTHERN BEANS WITH ONION IN LIGHT TOMATO SAUCE

–4 chicken tenderloins or breast strips

–baby bella mushrooms (sliced, about 12)

–chicken broth (non-fat, low sodium)

–Parmesan cheese

–onion (1, divided, medium)

–yogurt (non-fat, plain)

–mayonnaise

–salt and pepper

–olive oil

–green beans (frozen, 2 handfuls)

–marjoram (bottled)

–corn (frozen, one-half package)

–tomato (1, medium, chopped)

–Promise Activ margarine (heart-healthy)

–great Northern beans (one cup, dried; must soak overnight

–Bac’n pieces

–tomato sauce (no added salt, one-half small can)

–basil

 

1 – Place the beans in a slow cooker.  Add 2 cups of chicken broth.  Slice one-half onion, and add to the cooker.  Season with salt, pepper, basil, Bac’n pieces, olive oil, and margarine.  Add one-half can of tomato sauce.  Stir.  Cook in the slow cooker on high for 6 hours.  When finished, turn setting to “warm” until time for dinner.

2 – Slice one-half onion, and place with sliced mushrooms in a covered baking dish.  Season with salt, pepper, and olive oil.  Add a little chicken broth.  Microwave for 3 minutes in a covered baking dish.  When finished, nestle the chicken amid the mushrooms and onion.  Season with salt, pepper, and olive oil.  Sprinkle generously with Parmesan cheese.  Set aside.

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

4 – Chop the tomato.  Place in covered baking dish.  Add the corn to the tomato.  Season with salt, pepper, and margarine.  Microwave on high for 5 minutes.

5 – Mix 2 tablespoons of yogurt and 1 tablespoon of mayonnaise in a small bowl.  Season with salt and pepper.  Stir vigorously.  Set aside.

6 – Microwave the chicken for 5 minutes. 

7 – Microwave the yogurt – mayonnaise for 30 seconds.  Spoon over the chicken.

8 – Serve the chicken hot, with the beans, corn, and green beans as sides.

–chicken adapted from a National Public Radio program heard over Mississippi Public Broadcasting; other recipes original.

SALMON TOPPED WITH HORSERADISH – CRUSHED WALNUTS / BROCCOLI WITH HOT SAUCE / BUTTERY DUTCH POTATOES / LIMA & NAVY BEANS WITH FAUX BACON

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

–horseradish

–toasted walnuts (to toast a large package of walnuts, divide into two portions, microwave for 2 minutes, stir, microwave for 2 minutes more)

–salt and pepper

–olive oil

–broccoli (1 medium stalk, fresh)

–hot sauce (such as Tabasco)

–Dutch potatoes (one-half package, fresh)

–lima beans

–navy beans

–Bac’n pieces (soy bacon)

 

1 – Place 1 cup of small butter beans/navy beans in a slow cooker.  Add 2 cups of water.  Season with salt, pepper, olive oil, and Bac’n pieces.  Cook for 6 hours on high.  When finished, keep setting on “warm” until time for dinner.

2 – Place half a bag of Dutch potatoes in a covered baking dish with 1 inch of water.  Season with salt, pepper, and olive oil.  Microwave on high for 15 minutes.  When finished, keep covered to preserve warmth.

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

4 – Place a dozen walnuts halves/pieces in a plastic bag.  Crush with the back of an ice cream spoon.  Place in a small mixing bowl.  Stir in 2 tablespoons of horseradish.  Set aside.

5 – Cut stalk from the broccoli florets and stems.  Then cut apart the remainder.  Arrange in a covered baking dish.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes (for crisp tender).

6 – Microwave the salmon for 4 minutes.  Then remove from microwave and spread the horseradish – walnuts on top.  Microwave for 1 minute more.

7 – Serve the salmon hot with the broccoli, potatoes, and beans as sides.

–salmon adapted from wild Alaska seafood web site; other recipes original.

COD WITH BASIL IN TOMATO – ONION SAUCE / BUTTERY DUTCH POTATOES WITH PAPRIKA

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

–basil

–tomatoes (2, fresh, medium)

–onion (1, medium)

–salt and pepper

–olive oil

–Dutch potatoes (one-half package)

–paprika

 

1 – Place the potatoes in a covered baking dish.  Season with salt, pepper, paprika, and olive oil.  Microwave on high for 15 minutes.

2 – Peel and slice the onion into eight parts.  Place in a covered baking dish with a little water.  Season with salt, pepper, basil, and olive oil.  Microwave on high for 5 minutes.  Wash tomatoes and slice into large chunks, about 1 inch each.  Add the tomatoes to the onion.  Season with salt, pepper, and basil.  Microwave both onion and tomatoes for 3 minutes.  Nestle the cod amid the onion and tomatoes.  Season with salt, pepper, basil, and olive oil.  Microwave the cod, with the tomatoes and onion, for 7 minutes.

3 – Serve the cod hot, with the potatoes as a side.

–recipes adapted from Real Simple.

BALSAMIC SALMON WITH ROSEMARY & BLACK OLIVES ON BABY SALAD GREENS / BUTTERY DUTCH POTATOES

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

–balsamic vinegar

–rosemary (fresh if possible)

–chopped black olives (1 small can)

–baby salad greens (one-half package)

–white wine (cooking wine is fine)

–Dutch potatoes (one-half package)

–salt and pepper

–olive oil

 

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

2 – Place the baby greens in a mixing bowl.  Season with salt, pepper, balsamic vinegar, white wine, and olive oil.  Set aside.

3 – Place the black olives in the bottom of a covered baking dish.  Place the salmon on top.  Season with salt, pepper, rosemary, and olive oil.  Add a little balsamic vinegar and white wine to the dish.  Microwave on high for 4 and one-half minutes.  When finished, test to be sure that the center is done.  If not, replace in the microwave for 1 minute.

4 – Serve the salmon hot, on a bed of baby greens, with the potatoes as a side.

–adapted from Real Simple.

ORANGE CHICKEN WITH CUMIN – CAYENNE – ONION / BROWN RICE WITH SHREDDED SQUASH

–4 chicken tenderloins or breast strips

–orange (1, medium)

–onion (1, medium)

–cumin

–cayenne pepper

–brown rice (five-minute cook)

–summer squash (1, medium)

1 – Peel and slice an onion into large chunks.  Place the onion in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.  Peel and break apart the orange.  Cut each section into two pieces.  When the onion has cooked, add the orange and microwave for 3 minutes.  When finished, nestle the chicken amid the orange and onion.  Season with salt, pepper, cumin, cayenne pepper, and olive oil.  Set aside.

2 – Peel and cut the squash horizontally into two pieces.  Using the shredder attachment of a food processor, shred the squash.  Place in a covered baking dish.  Add two-thirds cup of brown rice.  Season with salt, pepper, and olive oil.  Stir.  Microwave the rice and squash together for 7 minutes.

3 – Microwave the chicken for 7 minutes.

4 – Serve the chicken hot, on top of the rice – squash vegetable.

–recipes adapted from Real Simple.

COD WITH AVOCADO & BLACK OLIVE RELISH / CARROT PUREE

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

–avocado (1, medium)

–black olives (sliced, 1 small can)

–lime juice

–cilantro (fresh if possible)

–carrots (miniature, one-half package)

–salt and pepper

–olive oil

1 – Open the avocado and remove the pit.  Slice into one-half inch pieces.  Place in a small bowl.  Empty a can of black olives into the bowl.  Season with lime juice, cilantro, and olive oil.  Fold over gently.  (This will be a cold relish.)

2 – Place the cod in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 6 minutes.  When finished, test the cod to be sure that it is done.  Cod is done when it breaks apart easily.

3 – Place the carrots in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave for 5 minutes, until very, very tender.  Empty, with the liquid, into a food processor.  Pulse until smooth.  Then pour into serving bowl.

4 – Serve the cod with the avocado and black olives as a relish on top.  The carrots are a side.

–recipes adapted from Real Simple.

THYME CHICKEN WITH MUSHROOMS & ONION / GREEN BEANS WITH ALMONDS / WHIPPED SWEET POTATOES

–4 chicken tenderloins or breast strips

–thyme

–mushrooms (sliced baby bellas, a handful)

–onion (one-half, medium)

–chicken broth (non-fat, low sodium)

–milk (preferably vanilla – flavored soy)

–green beans (frozen, 2 handfuls)

–almonds (sliced, half a package)

–sweet potatoes (2, medium)

–salt and pepper

–olive oil

1 – Scrub the skins of the sweet potatoes, and place on a dish for the microwave.  Microwave on high for 7 minutes.  Then turn over, and microwave for 7 minutes more.  Set aside to cool a few minutes before whipping.

2 – Slice the onion and place in a covered baking dish.  Add the sliced mushrooms with a little chicken broth.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  When finished, nestle the chicken amid the onion and mushrooms.  Season with salt, pepper, thyme, and olive oil.  Set aside.

3 – Place the green beans in a covered baking dish with a little water.  Sprinkle the almonds on top.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

4 – Cut open the sweet potatoes.  Scoop out the flesh and place in a food processor.  Add a little milk.  Pulse to desired consistency, being careful to pulse long enough to break apart all of the sweet potato.  Pour into a microwaveable bowl.  Set aside.

5 – Microwave the chicken on high for 5 minutes.

6 – Microwave the whipped sweet potatoes for 1 minute.

7 – Serve the chicken hot, with the green beans and sweet potatoes as sides.

–recipes original.

CURRIED CHICKEN WITH PEARS & ONION / SPECKLED BUTTER BEANS WITH BROTH

–4 chicken tenderloins or breast strips

–curry powder

–pears (half a can)

–onion (one-half)

–chicken broth (non-fat, low sodium)

–seasoned crackers (gluten – free, 1 handful)

–salt and pepper

–olive oil

–catsup

–speckled butter beans (frozen, one-half package)

–garlic powder

–Bac-n pieces

 

1 – Place the butter beans in a slow cooker with 3 cups of chicken broth.  Season with salt, pepper, olive oil, Bacn’ pieces, minced onion, and garlic powder.  Cook on high in the slow cooker for 6 hours.  When finished, keep on the warm setting until time for dinner.

2 – Place the chicken in a plastic bag.  In a separate plastic bag, place the gluten-free crackers; pulverize with the back of an ice cream spoon.  Season the chicken with salt, pepper, curry powder, and olive oil.  Pour in the crackers and mix well.  Set aside.

3 – Slice the onion and place in a covered baking dish.  Add the pears.  Mix 1 tablespoon of catsup in a little chicken broth, and pour into the baking dish.  Season with salt, pepper, curry powder and olive oil.  Microwave on high for 3 minutes.  When finished, nestle the chicken amid the pears and onion.  Microwave the chicken for 6 minutes.

4 – Serve the chicken hot, with the butter beans as a side.

–chicken adapted from Real Simple; butter beans original.

A Simple Dinner:  ORANGE ROUGHY WITH PAPRIKA – GARLIC – ONION / BUTTERY DUTCH POTATOES / BROCCOLI WITH HOT SAUCE

Note:  This easy recipe for orange roughy got a “5” out of 5  from 47 reviewers.

–orange roughy (2 medium filets)

–paprika

–garlic powder

–minced onion

–salt and pepper

–olive oil

–Dutch potatoes (8 to 10, small)

–broccoli (1 stalk, fresh)

–hot sauce (such as Texas Pete)

1 – Place the Dutch potatoes in a covered baking dish with 1 inch of water.  Season with salt, pepper, and olive oil.  Microwave on high for 15 minutes.  Check to be sure that water has not boiled out.

2 – Place the orange roughy in a covered baking dish with a little water.  Season with paprika, garlic powder, minced onion, salt, pepper, and olive oil.  Set aside.

3 – Cut the stalk of the broccoli away from the florets and stems, and then discard the stalk.  Break apart the broccoli.  Place 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 orange roughy for 6 minutes.

5 – Serve the dinner hot with hot sauce for the broccoli.

–orange roughy adapted from food.com web site; other recipes original.

DILLED SALMON WITH AVOCADO SALSA / OVEN FRIED OKRA WITH CRUSHED CRACKERS / BLACK – EYED PEAS WITH ONION & FAUX BACON

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

–dill

–salt and pepper

–olive oil

–avocado (1, fresh, medium)

–garlic powder

–lemon juice

–yogurt (non-fat, plain)

–okra (frozen, one-third large package)

–crackers (6 to 8, gluten – free, seasoned

–black – eyed peas (canned)

–minced onion

–Bac’n pieces

 

1 – Place the okra in an uncovered baking dish with an inch of water.  Season with salt, pepper, and olive oil.  Microwave on high for 14 minutes, checking to be sure that water has not boiled out.  Crush crackers in a plastic bag with the back of an ice cream spoon.  Stir into okra.  Set aside.

2 – Rinse black – eyed peas in a colander.  Place in a covered baking dish.  Season with salt, pepper, minced onion, Bac’n pieces, and olive oil.  Microwave on high for 3 minutes.

3 – Place salmon in a covered baking dish with a little water.  Season with salt, pepper, dill, and olive oil.  Microwave on high for 4 and one-half minutes.  When finished, test the center to be sure that it is done.  If not, continue in the microwave for 1 minute more.

4 – While salmon is cooking, slice open the avocado and discard the pit.  Make numerous cuts across the avocado to make fine pieces.  Add to a small bowl.  Add 2 tablespoons of yogurt to the avocado.  Season with salt, pepper, olive oil, lemon juice, and garlic powder.  Stir vigorously.

5 – Place the okra in the microwave and cook for 1 minute more.

5 – Serve the dinner hot, the salmon with avocado salsa on the side, and the two vegetables accompanying the salmon.

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

An Indian Dinner:  TUMERIC CHICKEN WITH TOMATOES & ONION / BROWN RICE WITH BROTH / SPECKLED BUTTER BEANS WITH FAUX BACON & FAUX BUTTER / TOMATO & ONION PIE WITH OREGANO & PARMESAN

–4 chicken tenderloins or breast strips

–diced tomatoes (one-half can, no salt added)

–onion (1, divided)

–tumeric

–cinnamon

–garlic powder

–ginger

–curry

–cumin

–salt and pepper

–olive oil

–speckled butter beans (packaged, frozen)

–chicken broth (non-fat, low sodium)

–Promise Activ margarine (heart-healthy)

–Bac’n pieces

–minced onion (bottled)

–tomatoes (2, fresh)

–Parmesan cheese

–gluten-free multigrain bread (2 slices)

–oregano

–brown rice (instant)

 

1 – Place a package of frozen speckled butter beans in a slow cooker.  Add 3 cups of chicken broth.  Season with salt, pepper, Bac’n pieces, minced onion, margarine, and olive oil.  Cook on high for 6 hours.  Place setting on warm when finished cooking.

2 – Slice one-half onion.  Place in a covered baking dish.  Add one-half can of diced tomatoes.  Season with pepper and olive oil.  Microwave for 4 minutes on high.  Nestle chicken amid the onion and tomato.  Season with ginger, curry, cumin, cinnamon, salt, pepper, a generous amount of turmeric, salt, pepper, and olive oil.  Set aside.

3 – Break apart 2 slices of multigrain bread, and place in a covered baking dish.  Add one-half sliced onion.  Slice each tomato into three pieces, and place on top of the bread and onion.  Season with salt, pepper, oregano, and olive oil.  Sprinkle a generous amount of Parmesan cheese on top.  Microwave for 8 minutes.  Let sit at least 5 minutes before serving (the tomato pie will be very hot).

4 – Place two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with salt, pepper, and olive oil.  Microwave for 5 minutes.

5 – Microwave the chicken for 7 minutes.

6 – Serve the chicken atop the brown rice, with the butter beans and tomato pie as sides.

–chicken adapted from the “food and wine” web site; other recipes original.

LEMON CHICKEN WITH ROSEMARY – GARLIC – ONION IN WHITE WINE / SUMMER SQUASH WITH ONION

–4 chicken tenderloins or breast strips

–lemon pepper

–rosemary (fresh if possible)

–garlic powder

–onion (1, sliced, divided)

–white wine (cooking wine is fine)

–summer squash (1, large)

–Bac’n pieces (soy bacon)

–salt and pepper

–olive oil

 

1 – Slice one-half onion, and place in a covered baking dish with a little white wine.  Season with salt, pepper, and olive oil.  Microwave for 3 minutes on high.  Nestle the chicken amid the onion.  Season with lemon pepper, garlic powder, salt, pepper, and olive oil.  Set aside.

2 – Peel and slice the squash.  Slice one-half onion.  Place squash and onion in a covered baking dish.  Season with salt, pepper, Bac’n pieces, and olive oil.  Microwave on high for 4 minutes.

3 – Microwave the chicken for 5 minutes.

4 – Serve the dinner hot.

–chicken inspired by Italian Microwave Cookbook; squash adapted from my mother’s recipe.