CHUNKS OF PARSLEYED TUNA STEAK & ANGEL HAIR PASTA WITH PARMESAN – LEMON SLICES – BANANA PEPPER RINGS – MINCED GARLIC IN WHITE WINE – LEMON BUTTER SAUCE

–tuna steak (1, medium)

–parsley (fresh)

–angel hair pasta (one-fourth package)

–Parmesan cheese (shredded)

–lemon (1, fresh)

–lemon juice

–banana pepper rings (bottled, pickled)

–minced garlic (bottled)

–white wine

–Promise margarine (heart-healthy)

–salt and pepper

–olive oil

1 – Place one-fourth package of angel hair pasta in a long, covered baking dish.  Season with salt.  Add water to cover.  Microwave on high for 5 minutes.  When finished, keep covered to preserve warmth.

2 – Break tuna steak into large chunks.  Place in the center of a covered baking dish with a little white wine.  Drench in lemon juice.  Season with minced garlic, salt, pepper, Promise margarine (1 spoonful in the center), 1 handful of chopped parsley, and olive oil.  With a sharp knife, slice 1 fresh lemon, and place the slices on top of the chunks of tuna steak.  Microwave on high for 4 minutes (do not overcook).

3 – When the tuna has cooked, add drained pasta to the dish.  Stir gently.

4 – Serve the tuna and pasta hot.  I also served broccoli and black-eyed peas (the latter from a slow cooker; recipes, see the search box).

–recipe adapted from food.com web site (Joan Campbell, Australian chef)

PESTO COD / ANGEL HAIR PASTA WITH BROCCOLI – BLACK OLIVES – BASIL – GARLIC – CAYENNE IN MARINARA SAUCE / WASABI GREEN PEAS

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

–pesto sauce (bottled)

–salt and pepper

–olive oil

–angel hair pasta (one-fourth box)

–broccoli (half a head, florets only)

–black olives (half a small can)

–basil (fresh if possible)

–garlic powder

–cayenne pepper (optional)

–marinara sauce (Italian spaghetti sauce; I used Ragu chunky)

–wasabi green peas (frozen, ready prepared)

1 – Cut a slit vertically on the cod.  Place in a covered baking dish with a little water.  Spoon pesto sauce into the slit.  Then mix a little pesto sauce with water, and pour over the cod.  Season with salt, pepper, and a little olive oil.  Set aside.

2 – Place one-fourth box of angel hair pasta in a long, uncovered,  baking dish.  Add water to cover.  Season with salt.  Microwave for 5 minutes on high.  When finished, keep covered to preserve warmth.

3 – Wash and then cut florets from half a head of broccoli.  Place in a covered baking dish.  Add half a small can of sliced black olives.  Season with salt, pepper, basil, garlic powder, cayenne pepper, and olive oil.  Spoon about half a dozen tablespoons of marinara sauce over the top.  Microwave for 5 minutes on high.  When finished, lift out the angel hair pasta from its bowl, and add to the sauce.  Cover to preserve warmth.  Just before dinner, stir together the pasta and the sauce.

3 – Microwave wasabi green peas for 5 minutes on high.  Let sit 1 minute.  Then place in a covered baking dish.

4 – Microwave the cod for 6 minutes on high.

5 – Serve the dinner Italian-style, with the pasta as a first course, followed by the cod and green peas.

–cod and pasta adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way; peas, follow directions on the package.

THYME COD WITH SOY SAUCE – BROWN SUGAR – ONION IN MARINARA SAUCE ATOP ANGEL HAIR PASTA

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

–soy sauce

–brown sugar

–onion (one-half, chopped)

–marinara sauce (bottled, spaghetti sauce)

–thyme (bottled)

–salt and pepper

–olive oil

–angel hair pasta

1 – Chop one-half onion and place in a covered baking dish.  Sprinkle with soy sauce and brown sugar.  Add a medium amount of marinara sauce.  Season with pepper, thyme, and olive oil.  Microwave on high for 4 minutes.  Set aside.

2 – Place a handful of angel hair pasta, lengthwise in a long baking dish.  Cover with water.  Season with salt and olive oil.  Microwave on high for 5 minutes.  When finished, keep covered to preserve warmth.

3 – Nestle the cod amid the marinara sauce.  Season the cod with salt and thyme.  Spoon some of the sauce over the top.  Microwave on high for 6 minutes.

4 – Serve the cod hot, atop the angel hair pasta.

–cod adapted from the BBC “good food” web site; pasta original.

GRECIAN ORANGE ROUGHY / ANGEL HAIR PASTA / BROCCOLI

–orange roughy (1 large, to share)

–feta cheese

–diced tomatoes (canned)

–onion (medium)

–oregano, basil, parsley (fresh if possible)

–garlic powder

–black olives (canned)

–salt and pepper

–olive oil

–angel hair pasta

–broccoli

 

1 – Dip out half a can of diced tomatoes into covered baking dish.  Chop one onion.  Season with salt, pepper, and olive oil.  Cook on high for four minutes.  Set aside.

2 – Put two fistfuls of angel hair pasta in a long dish, covering with one inch water.  Season with one teaspoon of salt.  Cook, uncovered, on high for 2 minutes; then on 50 percent power for 4 minutes.  When finished cooking, cover with lid to preserve warmth.

3- Prepare broccoli, cutting off the stalk and cutting remainder into large chunks.  Cook on high for 4 minutes.

4 – Place the orange roughy on top of the onion and tomato.  Place black olives around the sides (but not on top, which would increase cooking time).  Season with salt, pepper, garlic powder, tiny snips of oregano and basil, and olive oil.  Sprinkle with generous amount of feta cheese.  Garnish with parsley.  Cook 9 minutes in the microwave, covered.

5 – Drain the pasta, and serve with appropriate utensil in a dish.  Cover to keep warm.

6 – Serve the orange roughy, divided into servings, on top of the pasta.  Serve the broccoli as a side.  Serve all hot.

SPICY PARMESAN CHICKEN WITH BASIL / GREEN PEAS TARRAGON / ANGEL HAIR PASTA

–4 chicken tenderloins or breast strips

–tomato (medium)

–onion (medium)

–Tabasco or other hot sauce

–garlic powder

–basil (fresh if possible)

–salt and pepper

–Parmesan cheese (shredded)

–olive oil

–green peas (frozen)

–tarragon (fresh if possible)

–angel hair pasta

–chicken broth (non-fat, low sodium)

 

1 – Chop the tomato and onion.  Nestle whole leaves of basil amid the tomato and onion in a covered baking dish.  Add water just to cover.  Season with salt, pepper, and olive oil.  Cook for 3 minutes on high in the microwave.  Add chicken to the dish.  Top with more basil leaves and season with salt, pepper, garlic powder, olive oil, and several dashes of hot sauce.  Set aside.

2 – Use long baking dish, uncovered, for the angel hair pasta.  Add two handfuls of pasta to the dish.  Cover with one inch of chicken broth.  Cook for 2 minutes on high, followed by 5 minutes on 50 percent power.  When finished cooking, cover the dish to preserve warmth.

3 – Add frozen green peas and two inches of water to a covered dish, seasoning with salt, pepper, tiny snips of tarragon, and olive oil.  Cook for 4 minutes in the microwave on high.

4 – Cook the chicken entrée for 5 minutes on high.  When finished cooking, add generous amount of Parmesan cheese on top.  At that point, leave uncovered.

5 – Serve the chicken atop the pasta, with the green peas as a side.

–adapted from Allrecipes.

DILLED DEJON CHICKEN WITH ONION AND TOMATO / PASTA / BROCCOLI

Note:  My husband Paul gave this entrée a “10.”

 

–4 chicken tenderloins or breast strips

–onion (medium)

–tomato (medium)

–dejon mustard

–salt and pepper

–dill (fresh if possible)

–white wine (cooking wine is fine)

–olive oil

–angel hair pasta

–chicken broth (non-fat, low sodium)

–broccoli

 

1 – Select long baking dish for the angel hair pasta.  Place two handfuls of pasta in the dish.  Add one inch of chicken broth.  Do not cover.  Cook in microwave for 2 minutes on high; then cook for 5 minutes on one-half power.  When finished cooking, cover to preserve warmth.

2 – Chop onion and tomato and place in bottom of baking dish.  Season with salt, pepper, and olive oil.  Snip tiny bits of a generous amount of dill.  Dot with dejon mustard, a small amount.  Add white wine just to cover.  Cook for 3 minutes on high in microwave.  Set aside.

3 – Cut off large end of broccoli stalk.  Break apart the remaining broccoli, leaving some stem.  Season with salt, pepper, and olive oil.  Cook, covered, for 4 minutes on high in the microwave.

4 – Nestle chicken in the onion/tomato sauce.  Salt and pepper, and add a tiny bit of olive oil on top.  Cook for 5 minutes on high.

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

–chicken adapted from Epicurious.