HEALTHY CHICKEN FRICASSEE WITH CHOPPED RED ONIONS & PARSLEY IN A WHITE SAUCE OF NONFAT MILK – WHITE WINE – WHITE FLOUR – EXTRA VIRGIN OLIVE OIL

For 2:

A comfort dish, creamy, delicious. . .good but healthy in this version. . .

–3 chicken tenderloins (organic)

–chopped red onions (one – third cup)

–milk (nonfat, one-half cup)

–white wine (one-half cup)

–salt and pepper

–extra virgin olive oil

1 – Place 2 tablespoons of milk in a glass measuring cup.  Microwave for 30 seconds.  Add 1 teaspoon of flour to the milk, beating rapidly until dissolved.  Add more milk to the one-half cup level.  Then add white wine to the 1 cup level.  Season with a few drops of extra virgin olive oil, and then, to taste, salt and pepper.

2 – Place in a covered baking dish.  Add chopped onions.  Microwave on high for 3 minutes.  Place the chicken tenders atop the sauce.  Season with salt and pepper.  Sprinkle chopped parsley on top.

3 – Microwave for 4 and one-half minutes.  When finished, test the center piece for doneness.  If not cooked, return to the microwave for 1 minute more.

4 – Serve the chicken tenders and sauce hot, atop pasta (microwave the pasta, salted and uncovered, in water 1 inch above the pasta for 6 minutes; then microwave on 50 percent power for 8 minutes).

–inspired by Arnaud’s in New Orleans, from the cookbook, To a King’s Taste, compiled by the Colonial Dames of Louisiana.

CHEESY CHICKEN TENDERS TOPPED WITH SWISS CHEESE – SEASONED ARTICHOKES – FRESH GRAPE TOMATOES – CHOPPED GREEN ONIONS

Served with Brussels sprouts and quinoa cooked in chicken broth. . .

For 2:

–3 chicken tenderloins (organic)

–Swiss cheese (one-half slice per chicken tender)

–seasoned artichokes (6 to 8 quartered artichokes, chopped, bottled)

–fresh grape tomatoes (6 to 8)

–chopped green onions (2 stalks)

–salt and pepper

–extra virgin olive oil

–chicken broth (low sodium, non-fat, one-eighth cup)

1 – Place the chicken tenders in a covered baking dish.  Add chicken broth.  Season with salt and pepper.  Place one-half slice of Swiss cheese on top of each piece of chicken.  Chop the artichokes, halve the grape tomatoes, and chop the green onions, placing all atop the chicken.  Finish with a few drops of extra virgin olive oil.

2 – Microwave the chicken for 4 and one-half minutes.  When finished, check the middle piece for doneness.  If not cooked, return to the microwave for 1 minute more.

3 – Serve the chicken and vegetables hot, atop quinoa, with a side of Brussels sprouts.

–recipe original.

PARSLEYED CHICKEN TENDERS SPRINKLED WITH GARLIC – HERB BREADCRUMBS AND RESTING ATOP A SAUCE OF STRAINED ITALIAN TOMATO – FETA CHEESE – MINCED GARLIC – RED WINE

Secret ingredients in the sauce are the feta cheese and red wine. . .

For 2:

–3 chicken tenderloins (organic)

–parsley (1 handful, chopped, fresh)

–garlic – herb breadcrumbs (just a light sprinkle on each chicken tender)

–strained Italian tomato sauce (I used Pomi, one-half cup)

–feta cheese (one-eighth cup)

–minced garlic (bottled, 1 tablespoon)

–red wine (one-eighth cup)

–salt and pepper

–extra virgin olive oil

1 – Place the tomato sauce, feta cheese, minced garlic, and red wine in a covered baking dish.  Stir.  Microwave on high for 3 minutes.

2 – Place the chicken tenders atop the sauce.  Sprinkle the tenders with chopped parsley and, lightly, with garlic – herb breadcrumbs.  Finish with a few drops of extra virgin olive oil.

3 – Microwave on high for 4 and one-half minutes.  When finished, check the center piece for doneness.  If not cooked, return to the microwave for 1 minute more.

4 – Serve the chicken and sauce hot, atop pasta if desired.

–recipe original.

WILD SOCKEYE SALMON STEAMED IN WHITE WINE & LEMON AND TOPPED WITH FRESH MINT – CAPERS – MINCED GARLIC – CHOPPED YELLOW ONION

I didn’t call this a “simple dinner,” but it is easy as well as quite tasty.  Tastes very gourmet, but the flavor of the fish shines through. . .

For 2:

–sockeye salmon (size of 2 decks of cards, one-half pound)

–white wine (one-quarter cup)

–lemon juice (3 squirts)

–fresh mint (3 stems; use leaves only)

–capers (2 tablespoons, bottled)

–chopped yellow onion (3 tablespoons, ready-prepared; or one-quarter medium onion, chopped)

–minced garlic (bottled, 1 tablespoon)

–salt and pepper

–extra virgin olive oil

1 – Place the salmon in a covered baking dish.  Add white wine, and then sprinkle salmon with lemon juice.  Season with salt and pepper.  Place mint leaves, capers, chopped yellow onion, and minced garlic on top of the salmon.  Finish with a few drops of extra virgin olive oil.

2 – Microwave the salmon on high for 3 minutes.  Salmon is best is slightly undercooked so that it is flaky.

3 – Serve the salmon and sauce hot.

–recipe original.

SPICY WILD ATLANTIC COD WITH FRESH MINT – GRAPE TOMATOES – SRIRACHA RIBBONS IN LEMON – CLAM JUICE SAUCE

Chili peppers are getting attention as an especially healthy alternative to traditional spices. . .

For 2:

–cod (size of 2 decks of cards, one-half pound)

–fresh mint (3 sprigs, leaves only)

–grape tomatoes (cut in half, 8 to 10)

–sriracha ribbons (cross-cross cod about six times with a trail of sriracha, bottled sriracha)

–lemon juice (3 squirts)

–clam juice (one-quarter cup, bottled)

–salt and pepper

–extra virgin olive oil

1 – Place the cod in a covered baking dish.  Sprinkle with lemon juice.  Then add clam juice.  Season with salt and pepper.  Add mint leaves and sriracha ribbons atop the cod.  Then place grape tomatoes, halved, in the dish.  Finish with a few drops of extra virgin olive oil.

2 – Microwave the cod 6 and one-half minutes.  Cod is done when it begins to break apart.

3 – Serve the cod and sauce hot.

–recipe original.

CHICKEN TURMERIC WITH HALVED GRAPE TOMATOES – MINCED GARLIC – CHOPPED YELLOW ONIONS – CHOPPED GREEN ONIONS IN WHITE WINE SAUCE

Turmeric is good brain food. . .

For 2:

–3 organic chicken tenderloins

–turmeric (one-half teaspoon, too much is bitter)

–halved grape tomatoes (organic, 8 to 10 grape tomatoes)

–minced garlic (bottled, 1 tablespoon)

–chopped yellow onions (ready-packaged, one-quarter cup; or one-half medium onion, sliced)

–chopped green onions (2 stalks)

–white wine (one-quarter cup)

–salt and pepper

–extra virgin olive oil

1 – Pour the white wine in a covered baking dish.  Microwave for 2 minutes.  Then stir in the turmeric, and microwave for 30 seconds.

2 – Add chicken to the sauce.  Season with salt and pepper.  Top with tomatoes, garlic, onion, and green onion.  Spoon sauce over the chicken.  Finish with a few drops of extra virgin olive oil.

3 – Microwave on high for 3 minutes and 30 seconds.  When finished, test the center piece for doneness.  If not cooked, replace in the microwave for 1 minute more.

4 – Serve the chicken and sauce hot.

–recipe original.

BAKED WILD ATLANTIC COD WITH CAPERS – GREEN ONIONS – FRESH MINT – FRESH CHOPPED TOMATO ATOP ITALIAN TOMATO SAUCE

I’ve read that tomatoes are one of the foods that we need to eat everyday. .

For 2:

–wild Atlantic cod (size of 2 decks of cards, one-half pound)

–capers (bottled, 3 tablespoons)

–green onions (3 stalks, chopped)

–fresh mint (leaves off 3 stems)

–tomato (1, medium, chopped)

–Italian tomato sauce (one-quarter cup)

–salt and pepper

–extra virgin olive oil

1 – Place tomato sauce in the middle of a large baking dish.  Spread to sides of the dish.  Place cod atop the tomato sauce.  Then sprinkle cod with capers, green onions, fresh mint, and chopped tomato.  Season with salt and pepper.  Finish with a few drops of olive oil.

2 – Microwave the cod for 6 minutes and 40 seconds.  Cod is done when it begins to break apart.

3 – Serve the cod hot.

–recipe original but inspired by Edward Giobbi.

BAKED WILD SOCKEYE SALMON FILLET SPRINKLED WITH THYME – PARSLEY – GREEN ONION AND IN AN ITALIAN TOMATO SAUCE SEASONED BY CHOPPED YELLOW ONION

Tomato and parsley go together very well. . .

For 2:

–salmon (size of 2 decks of cards, one-half pound)

–thyme (dried, bottled, one-half teaspoon)

–parsley (dried, bottled, 1 teaspoon)

–green onions (3 stalks, fresh, chopped)

–Italian tomato sauce (I used Pomi strained tomatoes, 1 cup)

–yellow onion (one-half, chopped, fresh)

–salt and pepper

–extra virgin olive oil

1 – Place the tomato sauce and yellow onions in a large, covered baking dish.  Season with salt, pepper, parsley, thyme, and extra virgin olive oil.  Microwave on high for 3 minutes.

2 – Place the salmon fillet atop the tomato and onion sauce.  Season with salt, pepper, parsley, and thyme.  Drop chopped green onions on top.  Finish with a few drops of extra virgin olive oil.

3 – Microwave on high for 3 minutes.  Salmon is tastier if slightly undercooked, also more flaky.

4 – Serve the salmon and sauce hot.

–recipe original.

CHICKEN & GREEN PEAS TARRAGON TOPPED WITH FRESH CHOPPED TOMATO AND IN WHITE WINE

Chicken and peas are both enhanced by the lesser known spice of tarragon. . .

For 2:

–3 chicken tenderloins (organic)

–green peas (1 cup, frozen)

–tarragon (bottled, dried, one-half teaspoon, divided)

–tomato (one, medium, chopped, fresh)

–white wine (one-half cup)

–salt and pepper

–extra virgin olive oil

1 – Place the green peas in a large, covered, baking dish.  Season with salt, pepper, tarragon, and extra virgin olive oil.  Pour in white wine.

2 – Nestle the chicken amid the green peas.  Season the chicken with salt, pepper, tarragon, and extra virgin olive oil.  Top with chopped tomato that has been salted and peppered.

3 – Microwave on high for 4 minutes and 20 seconds.  When finished, check the center piece for doneness.  If not cooked, return to the microwave for 1 minute more.

4 – Serve the chicken and peas, with tomato, hot.

–recipe original.

WILD ATLANTIC COD SPRINKLED WITH PINE NUTS & GREEN ONIONS AND IN A SAUCE OF HONEY – DIJON – LEMON – CRÈME SHERRY – TERIYAKI MARINADE

The sauce has a good, sweet flavor, delicious with a mild fish like cod. . .

For 2:

–wild Atlantic cod (size of 2 decks of cards, one-half pound)

–pine nuts (one-quarter cup)

–green onions (3 stalks, chopped)

–honey (2 tablespoons)

–Dijon mustard (1 tablespoon)

–lemon juice (3 squirts)

–crème sherry (one-quarter cup)

–teriyaki marinade (one-eighth cup)

–salt and pepper

–extra virgin olive oil

1 – Place the cod in a covered baking dish.  Season with salt and pepper.  Sprinkle with lemon juice.  Add crème sherry to the dish.

2 – In a small mixing bowl, place honey, Dijon mustard, teriyaki marinade, and a few drops of extra virgin olive oil.  Stir briskly.  Pour over the cod.  Finish with pine nuts and green onions on top.

3 – Microwave on high for 6 minutes.

4 – Serve the cod and sauce hot.

–recipe inspired by C. Mabry, chef.