CAJUN SALMON / CILANTRO – AVOCADO SALSA WITH PINEAPPLE – TOMATO – ONION / SPINACH WITH GARLIC / SQUASH WITH ONION & FAUX BACON

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

–Cajun seasoning (I use New Orleans-based “Slap Ya Mama,” available on the web; or use Creole seasoning)

–avocado (1, ripe, chopped)

–pineapple (one-half small can of chunk)

–tomato (3 slices, chopped)

–onion (1, divided, chopped)

–cilantro (bottled)

–salt and pepper

–olive oil

–spinach (fresh, half a package)

–garlic salt

–squash (2 small, fresh)

–Bac’n pieces (soy bacon)

 

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

2 – Chop the avocado, pineapple, tomato, and one-half onion, and add to a mixing bowl.  Season with salt, pepper, cilantro, and olive oil.  Stir well.  Keep in the refrigerator to chill for dinner.

3 – Place the spinach in a covered baking dish with a little water.  Season with salt, pepper, garlic salt, and olive oil.  Microwave on high for 5 minutes.

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

5 – Microwave the salmon on high for 4 and one-half minutes.  When finished, test the center to be sure that it is done.  If done, return to the microwave for 1 minute more.

6 – Serve the salmon with the salsa, with the squash and spinach as sides.

–avocado salsa adapted from food.com; other recipes original.

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COD STEW WITH TOMATO – ONION – PEPPERS IN WHITE WINE ATOP CIABATTA BUN / GREEN BEANS AU NATURAL

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

–tomato (1, chopped, medium)

–onion (1, chopped, medium)

–red bell pepper (one-half, medium)

–white wine (cooking wine is fine)

–ciabatta buns (2, whole wheat)

–parsley (fresh if possible)

–green beans (fresh, one-half package)

 

1 – Place the chopped tomato, onion, and red bell pepper in the bottom of a covered baking dish with a little white wine.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.  Place the cod on top of the vegetables.  Sprinkle chopped parsley on top.  Drench the cod in a small amount of wine.  Set aside.

2 – Place the green beans in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

3 – Microwave the cod for 8 minutes on high (more because of the vegetables).

4 – Microwave the ciabatta buns for 50 seconds. 

5 – Serve the cod and vegetables, with wine, atop the buns, with the green beans as a side.

–cod, Benedetto style, adapted from Italian Family Cooking (Edward Giobbi, author); green beans original.

OVEN FRIED CHICKEN WITH CATSUP – DEJON – ONION – PICKLES ON CIABATTA BUN / BARBECUED BEANS WITH MAPLE SYRUP / BUTTERED CORN

Note:  This was intended to be an indoor picnic.

 

–4 chicken tenderloins or breast strips

–plain breadcrumbs

–catsup

–Dejon mustard

–sweet pickle relish

–onion (one and one-half, divided, chopped)

–salt and pepper

–olive oil

–ciabatta buns (whole wheat, 2)

–great Northern beans (dried, soak overnight, 1 cup)

–maple syrup

–Bac’n pieces

–corn (one-half package, frozen)

–Promise Activ margarine (heart-healthy)

 

 

1 – Place 1 cup of soaked beans in a slow cooker.  Add 3 cups of water and one-half cup of maple syrup.  Chop 1 onion, and add to the cooker.  Season with salt, pepper, 1 tablespoon of Dejon, one-fourth cup of catsup, and olive oil.  Cook all day long, at least 8 hours (the longer, the better).

2 – Place the chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Pour one-third cup of plain breadcrumbs in the bag.  Shake well.  Place in a covered baking dish with a little water.  Set aside.

3 – Place the corn in a covered baking dish with a little water.  Season with salt, pepper, and margarine.  Microwave on high for 3 minutes.

4 – Place bowls of catsup, Dejon mustard, chopped onion, and sweet pickle relish on the buffet.  Microwave the chicken for 5 minutes. 

5 – Microwave the 2 ciabatta buns for 50 seconds.

6 – Allow your dinner guest to make his/her own sandwich with chicken and the condiments on a ciabatta bun.  Serve the beans and corn as sides.

–recipes for beans adapted from food.com web site; other recipes original.

LEMON SHRIMP WITH MINT – GARLIC – PARSLEY / NEW DILLED WHOLE POTATOES / BROCCOLI WITH HOT SAUCE

Note:  Thaw frozen shrimp overnight in the refrigerator.

–shrimp (frozen, one-half package)

–lemon juice

–mint (bottled)

–garlic salt

–parsley (fresh if possible)

–salt and pepper

–olive oil

–potatoes (6 to 8)

–dill (fresh if possible)

–broccoli (1 stalk)

–hot sauce (such as tabasco)

 

1 – Wash and scrub the small potatoes.  Place in a covered baking dish with 1 inch of water.  Season with salt, pepper, dill, and olive oil.  Microwave on high for 15 minutes.  When finished, keep covered to preserve warmth.

2 – Separate broccoli stalk from stems and florets, discarding the stalk.  Break apart the remainder.  Place in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

3 – Rinse the shrimp in a colander.  Place in one layer in a large, wide-mouthed, covered baking dish with a little water.  Drench in lemon juice.  Season with mint, garlic salt, salt and pepper, parsley, and olive oil.  Microwave on high for 3 minutes.

4 – Serve the shrimp hot, with the broccoli and potatoes as sides.  Serve hot sauce with the broccoli.

–shrimp adapted from Italian Family Cooking (Edward Giobbi, author); potatoes adapted from Real Simple; broccoli original.

BASIL SALMON WITH PEPPERS – TOMATO – GREEN ONIONS / GREEN SALAD WITH STRAWBERRIES & GREEN ONION IN TANGY DRESSING

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

–basil (fresh if possible)

–red bell pepper (one-half, fresh)

–tomato (1, medium, fresh)

–green onions (10 stalks, divided

–spinach (fresh, one-third package)

–spring mix (fresh greens, one-third package)

–strawberries (sliced, about 10)

–balsamic vinegar

–white wine

–sugar (one-third cup)

–salt and pepper

–olive oil,

1 – Slice the red pepper (one-half) and chop the tomato.  Slice 4 green onions in one-half inch pieces and place pepper, tomato, and onions in a covered baking dish.  Season with salt, pepper, basil, and olive oil.  Microwave on high for 3 minutes.  Place the salmon on top of the pepper, tomato, and onion.  Season with salt, pepper, basil, and olive oil.  Set aside.

2 – Place the spinach and spring greens in a mixing bowl.  Slice the strawberries and add to the bowl.  Slice 6 green onions in one-half inch pieces and place in the bowl.  Season the salad with balsamic vinegar, wine, and olive oil.  Add the sugar.  Stir well.

3 – Microwave the salmon for 5 and one-half minutes on high (more because of the vegetables).

4 – Serve the salmon hot, with the cold salad as a side.

–salmon adapted from Italian Family Cooking (Edward Giobbi, author); salad adapted from allrecipes.com.

CHICKEN WITH TOMATO – ROSEMARY – GARLIC – GREEN ONIONS IN WINE SAUCE / QUINOA IN BROTH / FRESH GREEN BEANS WITH ALMONDS

–4 chicken tenderloins or breast strips

–tomato (1, medium)

–rosemary (fresh if possible)

–garlic salt

–green onions (5 stalks)

–white wine (cooking wine is fine)

–quinoa (boxed)

–chicken broth (non-fat, low sodium)

–green beans (fresh, 2 handfuls)

–almonds (sliced, one-half package)

–salt and pepper

–olive oil

 

1 – Place two-thirds cup of quinoa in a covered baking dish.  Add one-half teaspoon of salt and a little olive oil.  Then add one and one-third cups of chicken broth.  Stir.  Microwave on high for 6 minutes; then microwave on 50 percent power for 9 minutes.  When finished, keep covered to preserve warmth.

2 – Chop the tomato and place in a covered baking dish.  Season with salt, pepper, rosemary, garlic salt, and olive oil.  Add a little white wine.  Microwave on high for 3 minutes.  Chop the green onions I one-half inch pieces.  When the tomatoes have finished, place the green onions on top.  Then nestle the chicken among the vegetables.  Season with salt, pepper, rosemary, garlic salt, and olive oil.  Set aside.

3 – Rinse the green beans and place in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Sprinkle a generous amount of almonds on top.  Microwave on high for 5 minutes.

4 – Microwave the chicken for 6 minutes.

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

–chicken adapted from Italian Family Cooking (Edward Giobbi, author); other recipes original.

LEMON CHICKEN WITH PARSLEY – ROSEMARY – GARLIC / KALE WITH CHILI SAUCE / HERBED CREAMED POTATOES

–4 chicken tenderloins or breast strips

–lemon juice

–parsley (fresh if possible)

–rosemary (fresh if possible)

–garlic salt

–salt and pepper

–olive oil

–kale (fresh, one-half package)

–Sriracha sauce

–Bartlett potatoes (6 to 8 small)

–marjoram, basil, oregano, parsley, chives, thyme (fresh if possible)

–milk (dairy, soy, or almond)

 

1 – Wash and scrub potatoes; cut in 1-inch squares.  Place in a covered baking dish with 1 inch water.  Season with salt, pepper, and olive oil.  Microwave for 15 minutes.

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

3 – Place 2 tablespoons of Sriracha sauce in a half cup of water.  Stir well.  Place kale in a covered baking dish.  Season with salt, pepper, and olive oil.  Pour Sriracha sauce with water on top.  Microwave for 5 minutes on high.

4 – Warm the milk for 1 minute in the microwave.  Using a food processor, pulse the potatoes with the milk.  Season the potatoes with all the herbs.  Then pulse to combine.  Place in a covered baking dish, and microwave for 1 minute.

5 – Microwave the chicken for 5 minutes.

6 – Serve the chicken hot, with the spicy kale and herbed potatoes as sides.

–chicken adapted from Italian Family Cooking (Edward Giobbi, author); kale adapted from allrecipes.com; potatoes original.

ROSEMARY CHICKEN WITH PARMESAN & GARLIC / GREEN PEAS WITH PARMESAN – GARLIC – ONION – TOMATO / BACON – FLAVORED SUMMER SQUASH WITH ONION

–4 chicken tenderloins or breast strips

–rosemary (fresh if possible)

–Parmesan cheese

–garlic salt

–salt and pepper

–olive oil

–green peas (one-half package, frozen)

–onion (1, divided)

–tomato (1, medium, chopped)

–summer squash (4, small)

–Bac’n pieces

1 – Place the chicken in a covered baking dish with a little water.  Season with rosemary, garlic salt, salt, pepper, and olive oil.  Sprinkle Parmesan cheese on top.  Set aside.

2 – Slice one-half onion and chop the tomato.  Place in a covered baking dish.  Season with salt, pepper, garlic salt, and olive oil.  Microwave on high for 3 minutes.  Stir in the frozen peas.  Season with salt, pepper, and olive oil.  Sprinkle a generous amount of Parmesan cheese on top.  Microwave for 5 minutes on high.

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

4 – Microwave the chicken for 5 minutes on high.

5 – Serve the chicken hot, with the peas and squash as sides.

–chicken and green peas adapted from Italian Family Cooking (Edward Giobbi, author); squash adapted from my mother’s recipe.

BEER – BATTERED COD WITH PAPRIKA & GARLIC / FARMERS’ MARKET POTATOES / BACON – FLAVORED KALE

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

–beer (can)

–plain breadcrumbs (boxed)

–paprika

–garlic salt

–salt and pepper

–olive oil

–potatoes (young, small, about 8)

–kale (fresh, packaged)

–Bac’n pieces

1 – Place the cod in a plastic bag.  Season with salt, pepper, paprika, garlic, beer, and olive oil.  Pour in one-third cup of plain breadcrumbs.  Shake well.  Place in a covered baking dish with a little beer.  Set aside.

2 – Wash and scrub the young potatoes.  Place 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 the washed kale in a covered baking dish with 1 inch of water.  Season with salt, pepper, garlic salt, and olive oil.  Microwave on high for 5 minutes.

4 – Microwave the cod for 8 minutes (longer because of the beer in the dish).

5 – Serve the cod hot, with the potatoes and kale as sides.

–cod adapted from food.com; vegetables original.

COLD BOILED SHRIMP WITH HOMEMADE TARTAR SAUCE / PAPRIKA POTATOES / BROCCOLI WITH BLACK OLIVES & TOMATO

–shrimp (frozen, one-half package, deveined, tail-off)

–mayonnaise

–lemon juice

–sweet pickle relish

–onion (one-half, small)

–paprika

–Bartlett potatoes (4, small)

–black olives (1 small can)

–tomato (1, medium, chopped)

–broccoli (1 small head)

–salt and pepper

–olive oil

1 – Pour half of the package of shrimp into a large, wide-mouthed, baking dish.  Add 1 inch of water.  Microwave on high for 2 minutes.  Drain and cool in the refrigerator.

2 – Place about one-half cup of mayonnaise in a small mixing bowl.  Add 2 tablespoons of sweet pickle relish.  Chop, in fine pieces, one half of an onion; then add to the bowl.  Season with 1 squirt of lemon juice, salt, and pepper.  Stir well.  Let sit in the refrigerator to season.

3 – Wash and scrub the potatoes.  Chop into 1-inch pieces.  Place in a covered baking dish with 1 inch of water.  Season with salt, pepper, paprika, and olive oil.  Microwave on high for 15 minutes.  When finished, keep covered to preserve warmth.

4 – Cut florets and stems from the stalk of broccoli, and discard the stalk.  Arrange in a covered baking dish.  Season with salt, pepper, and olive oil.  Chop a tomato, season with salt, pepper, and garlic salt, and add to the baking dish.  Also add 1 small can of sliced black olives.  Microwave on high for 4 minutes.

5 – Serve the shrimp cold, with the tartar sauce.  Serve the hot potatoes and broccoli casserole as sides.

–broccoli recipe adapted from Italian Family Cooking (Edward Giobbi, author); other recipes original.

CHICKEN & POTATOES WITH ROSEMARY – BAY LEAVES – WHITE WINE / HERBED TOMATO PIE / BACON – FLAVORED BABY BUTTER BEANS

–baby butter beans (frozen)

–Bac’n pieces

–Promise Active margarine (heart-healthy)

–salt and pepper

–olive oil

–4 chicken tenderloins or breast strips

–Bartlett potatoes (5, medium)

–rosemary (fresh if possible)

–bay leaves (2, dried)

–garlic salt (bottled)

–white wine (cooking wine is fine)

–chicken broth (non-fat, low sodium)

–tomatoes (2, medium, fresh)

–basil and thyme

–whole wheat muffins (2, broken into small pieces)

–feta cheese (one-half small package)

 

1 – Place the package of baby butter beans in a slow cooker.  Add water 2 inches above the top of the butter beans.  Season with 1 teaspoon of salt, pepper, Bac’n pieces, a teaspoon of margarine, and 2 drops of olive oil.  Cook on high for 6 hours.  When finished, put setting on “warm” until time for dinner.

2 – Scrub the potatoes, and then slice four ways, to make 1-inch pieces.  Place the potatoes in a very deep, covered, baking dish.  Add one-fourth cup of white wine and one-fourth cup of chicken broth.  Season with salt, pepper, rosemary, 2 bay leaves, garlic salt, and olive oil.  Microwave for 15 minutes on high.  Check to be sure that wine is not bubbling up out of the dish.  When finished, keep covered to preserve warmth.

3 – Place the broken pieces of muffin in the bottom of a covered baking dish.  Slice the tomatoes in high, and place on top.  Season with salt, pepper, basil, thyme, garlic salt, and olive oil.  Sprinkle feta cheese on top.  Microwave for 10 minutes.  When finished, take lid off to allow tomatoes to cool.

4 – Place the chicken in a covered baking dish with a little white wine and a little chicken broth.  Season with salt, pepper, 2 bay leaves, rosemary, garlic salt, and olive oil.  Microwave on high for 5 minutes.

5 – Serve the chicken hot, with the potatoes and tomato pie as sides.

–chicken and potatoes adapted from Italian Family Cooking (Edward Giobbi, author); tomato pie inspired by a recipe given to me by a friend.

GUACAMOLE DIP WITH BAGEL CHIPS / ROSEMARY – GARLIC –  BACON – FLAVORED CHICKEN WITH ONION / WHOLE WHEAT STUFFING WITH ONION – ROSEMARY – THYME – WALNUTS / GARLIC SPINACH

–avocado (1, fresh, ripe)

–lemon juice

–tomato (one-half, chopped)

–onion (1 and one-half, medium, divided, chopped)

–parsley (1 small bunch, fresh)

–salt

–olive oil

–cayenne pepper

–bagel chips (gluten free)

–4 chicken tenderloins or breast strips

–rosemary (fresh if possible)

–garlic salt

–chicken broth (non-fat, low sodium)

–white wine (cooking wine is fine)

–Bac’n pieces (soy bacon)

–whole wheat stuffing mix for chicken (boxed)

–thyme and basil (fresh if possible)

–walnuts (1 handful)

–Parmesan cheese (one-fourth cup)

–spinach (fresh, one-half package)

 

1 – Cut open the avocado and discard the pit.  Slice finely.  Place in a mixing bowl.  Dice one-half tomato, and then season with salt and pepper; then place in bowl with avocado.  Squirt lemon juice (generously) in bowl.  Season with salt, pepper, garlic salt, and cayenne pepper (to taste).  Stir well to break up the pieces of avocado.  Place in refrigerator until time to serve the appetizer.

2 – Place the chicken in a covered baking dish with a little chicken broth and white wine.  Season with salt, pepper, Bac’n pieces, rosemary, and olive oil.  Set aside.

3 – Slice one-half onion.  Place in a covered baking dish with a little chicken broth.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Empty one-half package of stuffing on top of the onion.  Add walnuts and Parmesan cheese.  Season with basil, thyme, salt, pepper, and olive oil.  Microwave on high for 2 minutes.

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

5 – Microwave the chicken for 5 minutes.

6 – Serve the guacamole and bagel chips as an appetizer.  Then serve the chicken hot, on top of the stuffing, with the spinach as a side.

–guacamole inspired by food.com; chicken and stuffing adapted from Italian Family Cooking (Edward Giobbi, author); spinach original.

A Simple Dinner:  LEMON PESTO SALMON / YOUNG RED POTATOES WITH BACON FLAVOR / GARLIC SPINACH

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

–pesto sauce (bottled)

–salt and pepper

–lemon juice

–olive oil

–potatoes (tiny, young, 2 handfuls)

–Bac’n pieces (soy bacon)

–spinach (fresh, one-half package)

–garlic salt

 

1 – Wash and scrub the potatoes.  Place in a covered baking dish with 1 inch of water.  Season with salt, pepper, Bac’n pieces, and olive oil.  Microwave on high for 15 minutes.  Check to be sure that water has not boiled out.  If so, add more.

2 – Place the salmon in a covered baking dish with a little water.  Drench with lemon juice.  Season with salt and pepper.  Spread the pesto on top of the salmon, evenly.  Season with olive oil.  Set aside.

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

4 – Microwave the salmon for 5 minutes on high (more because of the covering of pesto).  When finished, check to be sure that salmon is done.  If not, return to the microwave for 1 minute more.

5 – Serve the salmon hot, with the potatoes and spinach as sides.

–recipes original.

TURMERIC COD STEW WITH ONION IN WHITE WINE ATOP CIABATTA BUN / SALAD EXTRAVAGANZA

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

–turmeric

–onion (1, divided)

–ciabatta bread (1 bun)

–garlic salt

–white wine (cooking wine is fine)

–salt and pepper

–olive oil

–spring mix (salad greens, packaged, one-half package)

–tomato (1, fresh)

–feta cheese (one-half package)

–chopped pecans (one-half package)

–oregano (fresh if possible)

–honey

–balsamic vinegar

–extra virgin olive oil

–Parmesan cheese

 

1 – Place spring mix salad greens in a mixing bowl.  Chop the tomato; season salt and pepper and add to the bowl.  Empty feta cheese and pecans into the bowl.  Snip the fresh oregano generously (3 sprigs).  Add Parmesan cheese (generous amount) and sliced onion.  Add honey, balsamic vinegar, and extra virgin olive oil to the salad.  Stir well.  Transfer to serving bowl.

2 – Chop one-half onion and place in a covered baking dish with a little water and white wine (equal parts of each).  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Place the cod on top of the onion.  Season with salt, pepper, turmeric, and olive oil.  Add a bit more white wine.  Microwave on high for 6 minutes.  Cod is done when it starts to break apart.

3 – Break apart the ciabatta bun.  Drizzle olive oil on top.  Sprinkle with garlic salt.  Microwave on high for 30 seconds.

4 – Serve the cod with sauce atop one piece of ciabatta bread for each serving, with the salad as a side.

–cod adapted from Italian Family Cooking (Edward Giobbi, author); salad original.

COD WITH PARSLEY & GARLIC / NAVY BEAN SOUP WITH PARSLEY – GARLIC – ONION IN BROTH – TOPPED WITH PARMESAN / OVEN FRIED OKRA WITH WHOLE WHEAT STUFFING

–navy beans (1 cup dried, soak overnight)

–parsley (fresh is possible)

–garlic salt

–chicken broth (non-fat, low sodium)

–Parmesan cheese (shredded)

–bay leaf (dried, 2 leaves)

–onion (1, medium)

–salt and pepper

–olive oil

–Bac’n pieces (soy bacon, bottled)

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

–garlic salt (bottled)

–lemon juice

–okra (cut, frozen, 2 cups)

–whole wheat stuffing (boxed)

1 – Add 1 cup of navy beans to the slow cooker.  Slice onion and add to the cooker.  Season with chopped parsley, Bac’n pieces, salt, pepper, olive oil, bay leaf, and garlic salt.  Add chicken broth 2 inches above the food.  Cook on low for 6 hours.  When finished, keep on “warm” setting until time for dinner.

2 – Place the okra in an uncovered baking dish.  Add water to cover.  Season with salt, pepper, and olive oil.  Microwave on high for 14 minutes.  Cover when this part of preparation is finished.

3 – Place cod in a covered baking dish with a little water.  Drench in lemon juice.  Season with salt, pepper, garlic salt, chopped parsley, and olive oil.  Microwave on high for 6 minutes. 

4 – Add whole wheat stuffing to the okra.  Stir.  Microwave for 1 minute more.

5 – Serve the soup as a first course with Parmesan cheese sprinkled on top.  Then serve the cod with the okra as a side.

–bean soup and cod adapted from Italian Family Cooking (Edward Giobbi, author); okra original.

MINT SALMON WITH PARSLEY & GARLIC / TOMATOES & PEPPERS WITH ROSEMARY / GREEN PEAS WITH MINT

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

–mint (fresh if possible)

–parsley (fresh if possible)

–garlic salt (bottled)

–tomatoes (2, fresh, medium)

–red bell pepper (one-half, sliced)

–rosemary (fresh if possible)

–salt and pepper

–olive oil

–green peas (frozen, one-half package)

 

1 – Slice each tomato in half.  Place in a covered baking dish.  Slice the red bell pepper in strips, and place around the tomatoes.  Season with salt, pepper, rosemary, garlic salt, and olive oil.  Microwave on high for 10 minutes.  When finished, lift lid to allow tomatoes to cool.

2 – Place salmon in a covered baking dish with a little water.  Season with salt, pepper, garlic salt, mint, and olive oil.  Sprinkle parsley on top.  Set aside. 

3 – Place the green peas in a covered baking dish with 1 inch of water.  Season with salt, pepper, mint, and olive oil.  Microwave on high for 5 minutes.

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

5 – Serve the salmon hot, with the tomatoes and green peas as sides.

–salmon, tomatoes, and red bell peppers adapted from Italian Family Cooking (Edward Giobbi, author); green peas adapted from Real Simple.

GARLIC – HERB CHICKEN WITH PARSLEY & ONION IN BROTH / QUINOA / GREEN BEANS

–4 chicken tenderloins or breast strips

–parsley (fresh if possible)

–garlic – herb breadcrumbs (boxed)

–onion (one-half, medium)

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–quinoa (boxed)

–green beans (frozen, 2 handfuls)

 

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

2 – Slice onion and place in a covered baking dish with a little chicken broth.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Place chicken in a plastic bag.  Season with salt, pepper, garlic powder, and olive oil.  Pour one-third cup of breadcrumbs in the bag.  Shake well.  Place the chicken on top of the onion.  Sprinkle with chopped parsley.  Set aside.

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

4 – Microwave the chicken for 5 minutes on high.

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

–chicken adapted from The New York Times 60 – Minute Gourmet (Pierre Franey, chef); other recipes original.

ROSEMARY CHICKEN / SPINACH – CORN SALAD WITH AVOCADO AND PARMESAN

–4 chicken tenderloins or breast strips

–rosemary (fresh if possible)

–salt and pepper

–olive oil

–chicken broth (non-fat, low sodium)

–corn (frozen, one-half cup)

–spinach (fresh, 2 handfuls)

–avocado (1, medium, fresh)

–Parmesan cheese (shredded)

–garlic powder

 

1 – Place the chicken in a covered baking dish with a little chicken broth.  Season with salt, pepper, rosemary (minced), and olive oil.  Set aside.

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

3 – Place the spinach in a mixing bowl.  Add the corn and Parmesan cheese (generous sprinkling).  Season with salt, pepper, garlic powder, and olive oil.  Sprinkle with lemon juice.  Stir well to coat.  Cut open and slice the avocado in one-half inch pieces.  Fold gently into the salad.

4 – Microwave the chicken for 5 minutes on high.

5 – Serve the chicken hot, with the cold salad as a side.

–recipes adapted from Real Simple.

BARBECUED COD WITH ONION / WHITE RICE / GREEN PEAS TARRAGON

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

–barbecue sauce (bottled)

–onion (one-half, medium)

–white rice (instant)

–green peas (frozen, packaged)

–tarragon (fresh if possible)

–salt and pepper

–olive oil

 

1 – Slice the 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.  Place the cod on top of the onion.  Season with salt, pepper, and olive oil.  Pour barbecue sauce on top of the cod, not too much.  Set aside.

2 – Place two-thirds cup of white rice in a covered baking dish.  Add two-thirds cup of water.  Season with salt and olive oil.  Microwave on high for 2 minutes.  Let sit, covered, for at least 5 minutes.

3 – Place the green peas in a covered baking dish.  Add 1 inch of water.  Season with salt, pepper, tarragon, and olive oil.  Microwave on high for 5 and one-half minutes.

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

5 – Serve the cod, hot, on top of the white rice, with the green peas as a side.

–recipes original.

A Simple Dinner:  SPICY SALMON WITH LIME & CILANTRO / CARROTS WITH BROWN SUGAR

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

–Sriracha sauce

–lime juice

–cilantro (fresh if possible)

–carrots (miniature, one-half package)

–brown sugar

–salt and pepper

–olive oil

1 – Place the salmon in a covered baking dish with a little water.  Drench in lime juice.  Sprinkle Sriracha sauce on top, to taste.  Season with salt, pepper, cilantro, and olive oil.  Set aside.

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

3 – Microwave the salmon for 4 and one-half minutes.

4 – Serve the salmon hot, with the carrots as a side.

–salmon adapted from Wild Alaska Seafood web site; carrots original.

COD ROLLED IN CRUMBS & MAYONNAISE / SCALLOPPED DUTCH POTATOES WITH PAPRIKA & ONION / CAESAR SALAD WITH FETA – TOASTED WALNUTS – GREEN ONIONS

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

–seasoned crackers (gluten free, one-half package)

–mayonnaise

–Dutch potatoes (one-half package)

–milk (almond or soy)

–paprika

–minced onion

–salt and pepper

–olive oil

–spring mix (salad greens, one-half package)

–feta cheese (one-half package)

–toasted walnuts (a handful; toast a package in advance in two parts, 2 minutes, stir, 2 minutes more, on high in microwave)

–green onions (2 stalks)

 

1 – Slice the potatoes one-fourth inch in diameter.  Place in a covered baking dish.  Season with salt, pepper, paprika, onion, and olive oil.  Add milk just to cover.  Microwave for 5 minutes on high; then microwave for 7 minutes on 50 percent power.  When finished, keep covered to preserve warmth.

2 – Place spring mix in mixing bowl.  Add walnuts and feta cheese.  Slice green onions in one-half inch pieces, and add to mixing bowl. Season with salt and pepper.  Stir in Caesar dressing. 

3 – Place cod on a large plate.  Season with salt and pepper.  Spread a small amount of mayonnaise on both sides.  Crush the gluten free crackers in a bag, and then roll the cod on both sides with the crumbs.  Place in a covered baking dish.  Microwave on high for 6 minutes.  Cod is done when it begins to break apart.

4 – Serve the salad as an appetizer.  Then serve the cod hot with the potatoes as a side.

–recipes original.