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.