–cod (size of 3 decks of cards, one-half pound)
–walnuts (12 halves)
–chicken broth (non-fat, low sodium)
–whole wheat English muffin
–white wine (use the real stuff)
–whole wheat penne pasta (boxed, one-half cup dry)
–marjoram (fresh if possible; fresh tastes much better)
–green onions (3 stalks, chopped)
–potatoes (1, medium)
–broccoli (one-half head, florets only)
1 – Break apart the whole wheat English muffin into a food processor. Sprinkle generously with balsamic vinegar. Add one-quarter cup of white wine. Add 12 halves of walnuts. Add 2 tablespoons of honey and 1 tablespoon of Dijon mustard. Season with salt and pepper. Add chicken broth to desired consistency. Pulse well. Set aside.
2 – Place the cod in a covered baking dish. Pour the sauce over the top. Sprinkle the top with parsley and olive oil. Set aside.
3 – Place one-half cup of penne pasta in an uncovered baking dish with water 2 inches above the pasta. Season with salt. Microwave on high for 5 minutes; then microwave for 6 minutes on 50 percent power. When finished, cover to preserve warmth.
4 – Scrub and cut the potato in 1-inch pieces. Place in water. Microwave for 6 minutes on high.
5 – Chop green onions. Cut florets from one-half head of broccoli, and chop into bite-sized pieces. Add the potatoes. Season with salt, pepper, marjoram, garlic powder, and olive oil. Add a small amount of chicken broth. Microwave on high for 4 minutes. When finished, add drained pasta to the bowl. Keep covered to preserve warmth. Just before serving, stir well.
6 – Microwave the cod and sauce for 7 minutes.
7 – Serve the pasta as a first course. Then serve the cod hot atop brown rice (recipe, see the search box).
–honey-walnut sauce and pasta adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.