MEDITERRANEAN HERBS OF BASIL – THYME – ROSEMARY – MINCED GARLIC WITH ROMA TOMATO CIRCLES ATOP CHICKEN TENDERS IN BONE BROTH AND ACCOMPANIED BY A CHILLED & WHIPPED SIDE SAUCE OF AVOCADO – DICED ROMA TOMATO – WHITE WINE VINEGAR

Substitute herbs of your choice if desired. . .

For 2:

–3 chicken tenderloins

–basil, thyme, rosemary (dried, one-half teaspoon each)

–minced garlic (1 tablespoon0

–Roma tomato (sliced thin)

–chicken bone broth (one-eighth cup)

–salt and pepper

–extra virgin olive oil

Sauce:

–avocado (one-half, smashed)

–diced Roma tomato (dice finely)

–white wine vinegar (1 tablespoon)

–salt to taste

1 – Place the chicken tenders in a covered baking dish. Pour in the bone broth. Sprinkle with salt, pepper, basil, thyme, rosemary, and minced garlic. Place tomato circles around the dish. Season with extra virgin olive oil. Set aside.

2 – Slice one-half avocado, and then place in a small mixing bowl. Apply pressure to smash. Finely dice a Roma tomato, and add to the bowl. Season with salt and white wine vinegar. Stir briskly until sauce has been emulsified. Refrigerate until time for dinner.

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

4 – Serve the chicken hot, and the sauce cold, perhaps with broccoli.

–inspired by C. Mabry, chef.

PARSLEYED SALMON FILLET SEASONED WITH DILL – ROSEMARY – BASIL – HONEY DIJON – LEMON PEPPER IN ORANGE JUICE SAUCE ATOP BROWN RICE

If you like the flavor of orange juice with entrees, give this one a try. . . note the dill, always a good choice with salmon. . .

For 2:

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

–dill, rosemary, basil, lemon pepper (one-half teaspoon each, dried)

–honey Dijon (2 tablespoons)

–orange juice (one-quarter cup)

–brown rice (two-thirds cup rice in 1 and one-third cup bone broth; microwave for 6 minutes on high; then microwave for 9 minutes on 50 percent power; season with extra virgin olive oil)

–salt and pepper to taste

–extra virgin olive oil to taste

1 – Place the salmon in a covered baking dish. Pour in the orange juice. Season the salmon with dill, rosemary, basil, lemon pepper, and honey Dijon mustard. Sprinkle chopped parsley on top. Finish with a few drops of extra virgin olive oil.

2 – Microwave the salmon for 3 minutes on high.

3 – Serve the salmon hot, atop the brown rice.

–salmon adapted from Mila Mason’s Salmon 365 (a kindle e-book).

PACIFIC COD FILLET PLACED ON A BED OF FRESH ROMA TOMATO CIRCLES & WHITE WINE AND SEASONED WITH BASIL – CHIVES – MINCED GARLIC – TUSCAN HERB OLIVE OIL

I sliced the Roma tomatoes into circles to make the dish look pretty. . .and it is tasty, taking a cue from recipes by Edward Giobbi that have been adapted to the microwave extensively in this blog. . .

For 2:

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

–Roma tomatoes (2)

–white wine (one-eighth cup)

–basil (dried), chives (dried), minced garlic (1 tablespoon each; be generous with the herbs)

–salt and pepper to taste

–Tuscan herb olive oil (or substitute extra virgin, and herbs oregano, basil, garlic, and thyme, one-eighth teaspoon each)

1 – Slice the Roma tomatoes into circles of one-third inch each in thickness. Place in the bottom of a covered baking dish. Season with basil, chives, minced garlic, salt, pepper, and Tuscan herb olive oil. Microwave on high for 5 minutes. (You want the tomatoes to be cooked soft.)

2 – Place the cod in the center of the dish, atop the tomatoes. Season with salt, pepper, basil, chives, and a few drops of Tuscan herb olive oil.

3 – Microwave on high for 7 minutes.

4 – Serve the cod and tomatoes hot, atop pasta or rice if desired.

–recipe inspired by C. Mabry, chef.

MEDITERRANEAN CHICKEN TENDERS WITH PEPPERS & ONION AND SEASONED WITH BASIL – OREGANO – ROSEMARY – GARLIC IN WHITE WINE

This dish has most of the flavors of the Mediterranean everyday cooking. . .

For 2:

–4 chicken tenderloins (room temperature)

–banana peppers (bottled, 3 tablespoons full, drained)

–onion (one-quarter cup, chopped)

–basil, oregano, rosemary (1 teaspoon each)

–minced garlic (1 tablespoon)

–salt and pepper

–extra virgin olive oil

–white wine (one-quarter cup)

1 – Place the chicken tenders in a large, covered baking dish. Season with salt and pepper. Pour in the white wine. Place peppers and onion on top of the chicken. Sprinkle basil, oregano, rosemary, and minced garlic next. Finish with a few drops of extra virgin olive oil.

2 – Microwave on high for 5 minutes.

3 – Serve the chicken hot.

–recipe from a long-time friend in Minnesota.

SWEET & RICH MEDITERRANEAN COD FILLET SMOTHERED IN PASTA SAUCE – SLICED BLACK OLIVES – CHOPPED ONION – MINCED GARLIC – LEMON – HONEY AND SEASONED WITH SPICES: BASIL – CORIANDER – CUMIN – CINNAMON – NUTMEG

This recipe is rich with varied Mediterranean taste treats, and the whole works together very well. . .

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

–pasta sauce (4 tablespoons; I used Bertoli’s garlic and basil)

–black olives (1 small can, drained, sliced)

–chopped onion (one-quarter cup)

–minced garlic (1 tablespoon)

–lemon juice (3 squirts)

–honey (drizzle 3 ribbons of honey down the cod fillet)

–basil (2 teaspoons, dried)

–coriander (1 teaspoon)

–cumin (one-half teaspoon)

–cinnamon (1 tablespoon)

–nutmeg (one-quarter teaspoon)

–salt and pepper to taste

–extra virgin olive oil

1 – Place the cod in a large, covered baking dish. Drench in lemon juice. Spoon the pasta sauce on top, and then spread across the cod. Place the following in order atop the cod: black olives, onion, garlic (drop bits of garlic throughout the top of the cod), honey, basil, coriander, cumin, cinnamon, nutmeg, and salt and pepper. Drizzle a few drops of extra virgin olive oil on top.

2 – Microwave on high for 9 minutes (less if a thin fillet).

3 – Serve the Mediterranean cod hot.

–cod adapted from America’s Test Kitchen’s Complete Mediterranean Cook book.


TRADITIONAL SICILIAN TRAPANESE [TOMATO – ALMOND PESTO] OF DICED TOMATOES – BASIL – MINCED GARLIC – RED WINE – PARMESAN – SLICED ALMONDS – CAYENNE – EXTRA VIRGIN OLIVE OIL SERVED WITH PACIFIC COD FILLET TOPPED BY BASIL & PARMESAN

The term “trapanese” is what this delectable tomato pesto is called in Sicily. . .

For 2:

Trapanese:

–diced tomatoes (one-half can, drained)

–sliced almonds (one-third cup)

–Parmesan cheese (one-third cup)

–red wine (one-quarter cup)

–cayenne (one-quarter teaspoon; or to taste; also optional)

–basil (dried; 2 tablespoons)

–minced garlic (1 tablespoon)

–salt and pepper

–extra virgin olive oil (3 tablespoons; or to taste)

1 – Place all ingredients in a small mixing bowl. Stir well.

2 – Place in a covered baking dish. Microwave on high for 3 minutes.

–Pacific cod (size of 2 decks of cards, one-half pound; room temperature)

–Parmesan cheese (shredded; a sprinkle on top to taste)

–basil (1 teaspoon)

–salt and pepper

3 – Place the cod in trapanese. Spoon sauce on top. Then season with salt, pepper, and basil. Sprinkle Parmesan cheese on top.

4 – Microwave for 7 minutes and 20 seconds.

5 – Serve the cod and trapanese hot.

–trapanese adapted from America’s Test Kitchen’s Complete Mediterranean Cookbook.

PACIFIC COD PARMESAN IN CLASSIC MARINARA SAUCE OF DICED TOMATOES – CHOPPED ONIONS – BASIL – OREGANO – MINCED GARLIC – RED WINE – SUGAR – EXTRA VIRGIN OLIVE OIL

The sugar is the secret ingredient that gives a mellow flavor to the tomato. . .

For 2:

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

–diced tomatoes (one-half can, drained)

–chopped onions (one-quarter cup)

–basil (dried; 1 tablespoon)

–oregano (dried; 1 teaspoon)

–red wine (one-third cup)

–sugar (1 teaspoon)

–salt and pepper to taste

–minced garlic (1 tablespoon)

–extra virgin olive oil to taste (about 2 tablespoons)

–Parmesan cheese (shredded, one-quarter cup)

1 – Place tomatoes, onion, basil, oregano, red wine, sugar, salt, pepper, minced garlic, sugar, and extra virgin olive oil in a food processor. Pulse until smooth.

2 – Place sauce in a covered baking dish. Microwave on high for 3 minutes.

3 – Place cod in the sauce, spooning some on top. Season the cod with salt and pepper. Sprinkle shredded Parmesan cheese on top.

4 – Microwave on high for 7 minutes.

5 – Serve the cod Parmesan with marinara sauce hot.

–classic marinara sauce adapted from America’s Test Kitchen’s Complete Mediterranean Cookbook.

A Simple Dinner:  SALMON FILLET WITH DICED TOMATOES – FETA – BASIL – BLACK OLIVES – MINCED GARLIC – LEMON – RED WINE

Salmon isn’t served in the Mediterranean, but it is healthy, and these Mediterranean ingredients work well. . .

For 2:

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

–lemon juice (3 squirts)

–diced tomatoes (half a can, drained)

–feta cheese (3 tablespoons of broken feta)

–basil (1 tablespoon, dried)

–minced garlic (1 tablespoon)

–black olives (one-half can; drained)

–red wine (one-eighth cup)

–salt and pepper

–extra virgin olive oil

1 – Place the salmon in a covered baking dish. Drench in lemon juice.  Season with salt and pepper.  Set aside.

2 – In a small mixing bowl, place the tomatoes, feta cheese, basil, minced garlic, black olives, and red wine.  Stir well.  Then spoon onto the salmon. 

3 – Microwave on high for 3 minutes.  If not cooked, return to the microwave for 30 seconds more.

4 – Serve the salmon and sauce hot.

–recipe original

BREADED CHICKEN TENDERS ROSEMARY – BASIL TOPPED WITH LEMON PEPPER – GARLIC POWDER – PARSLEY AND COOKED ON A BED OF GREEN PEAS – CHOPPED ONION – MINCED GARLIC IN A CREME SHERRY – BONE BROTH SAUCE

This recipe is typical Edward Giobbi, except for the lemon. . .and the lemon spices up the flavor quite a bit. . .lemon juice might be added for more tartness. . .

For 2:

–3 chicken tenderloins

–plain breadcrumbs (one-third cup)

–rosemary (1 teaspoon)

–basil (1 teaspoon)

–lemon pepper, garlic powder, dried parsley (just a light sprinkle of each)

–green peas (1 cup, from frozen)

–chopped onion (one-quarter cup)

–minced garlic (1 tablespoon)

–creme sherry (one-eighth cup)

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

–salt and pepper

–extra virgin olive oil

1 – Place the green peas, onion, minced garlic in a large, covered baking dish.  Add rosemary and basil, salt, pepper, and olive oil to taste.  Then add crème sherry and bone broth.  Stir well.  Microwave on high for 4 minutes.

2 – Place the chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Be sure that the chicken is fully covered with the oil.  Pour in the plain breadcrumbs.  Shake well.

3 – After the green peas and onions have been microwaved for 4 minutes, place the breaded chicken on top.  Then season with lemon pepper, garlic powder, and dried parsley, a slight sprinkle.  Finish with a few drops of olive oil.

4 – Microwave on high for 4 minutes and 40 seconds.  When finished, check the center piece for doneness.  If not cooked, return to the microwave for 1 minute more.

5 – Serve the chicken and vegetables hot.

–recipe adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

HEALTHY COD & TOMATO PIE WITH PETITE DICED TOMATOES – BASIL – FETA – BROKEN WHOLE WHEAT MUFFIN

This is my own recipe for tomato pie, a healthy version, but still tasty. . .Parmesan or mozzarella cheese can be substituted, also good healthy choices. . .leave off the traditional mayonnaise. . .

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

–petite diced tomatoes (1 can, divided; do not drain)

–basil (dried, 2 tablespoons)

–feta cheese (broken, one-third cup)

–whole wheat muffin (1, broken into one-half inch pieces)

–salt and pepper

–extra virgin olive oil

1 – Break the whole wheat muffin into small pieces, and place on the bottom center of a covered baking dish.  Spoon half the diced tomato on the muffin.  Top with the cod.  Season with salt and pepper.  Then add the other half of the diced tomato.  Sprinkle feta cheese, and then basil, atop the dish.  Finish with a few drops of extra virgin olive oil.

2 – Microwave on high for 8 minutes.  Cooking takes longer because of the cold ingredients.

3 – Serve the cod and tomatoes hot.

–recipe original.