FAST ITALIAN FISH STEW WITH WILD ATLANTIC COD – CANNELLINI BEANS – GRAPE TOMATOES – STEWED TOMATOES – MINCED GARLIC – CAPERS – LEMON PEPPER – PARSLEY – ROSEMARY

This is a great way to use leftover slow cooker beans. . .

For 2:

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

–cannellini beans (slow cooker leftovers; or one can, drained and rinsed in a colander)

–grape tomatoes (6 to 8, halved)

–stewed tomatoes (one-half can; I used Pomi imported Italian)

–minced garlic (1 tablespoon)

–capers (bottled; 2 tablespoons, drained)

–lemon pepper (1 teaspoon)

–parsley (fresh, 1 handful, chopped)

–rosemary (bottled, dried, 1 tablespoon)

–salt and pepper

–extra virgin olive oil

1 – Place the beans, grape tomatoes, stewed tomatoes, minced garlic, capers, parsley, and half the rosemary in a covered baking dish.  Season with salt and pepper to taste.  Add a few drops of extra virgin olive oil.  Microwave on high for 4 minutes.

2 – Place the cod atop the stew.  Season with salt, pepper, lemon pepper, rosemary, and olive oil.  Microwave on high for 7 minutes.  Cod is done when it begins to break apart.

3 – Serve the stew, hot, in bowls; use soup spoons.

–recipe adapted from Real Simple magazine.

PAPRIKA & GARLIC BREADED CHICKEN WITH DIPPING SAUCE OF HONEY & SOY / BARBECUED BEANS / BROCCOLI WITH PESTO

–4 chicken tenderloins or breast strips

–paprika

–garlic powder

–salt and pepper

–olive oil

–plain breadcrumbs (boxed)

–honey

–soy sauce

–ginger

–onion bits

–great Northern beans

–tomato (1, medium)

–onion (one-half, medium)

–barbecue sauce (bottled, your favorite)

–broccoli (1 stalk, medium)

–pesto sauce (or garlic powder, basil and olive oil)

1 – Place the chicken in a plastic bag.  Season with salt, pepper, paprika, garlic powder, and olive oil.  Pour in one-quarter cup of plain breadcrumbs.  Shake.  Place in a covered baking dish.  Season with onion bits.  Add a very small amount of water.  Set aside.

2 – Chop tomato and onion.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.  Drain the beans in a colander.  Add to the tomato and onion.  Stir.  Pour in one-quarter cup of barbecue sauce.  Season with pepper and olive oil.  Microwave on high for 3 minutes.

3 – Cut florets and stems off of broccoli stalk.  Discard stalk.  Break apart the broccoli, and place in a covered baking dish.  Dot the broccoli with pesto sauce (or sprinkle basil, garlic powder, and olive oil over the broccoli).  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

4 – Mix one-third honey to two-third soy sauce.  Season with ginger.  Place in individual dipping sauce containers for the table.

5 – Microwave the chicken for 5 minutes.

6 – Serve the dinner hot, with the dipping sauce with the chicken.

–chicken and dipping sauce adapted from “Of Kids and Cows” blog; other recipes original.

PARSLEYED COD / GREAT NORTHERN BEAN STEW WITH VEGETABLES

–cod (the size of 3 decks of cards)

–great Northern beans (1 can)

–squash (summer, 2 small)

–tomato (large)

–onion (medium)

–chicken broth (non-fat, low sodium)

–olive oil

–salt and pepper

–parsley (fresh if possible)

 

1 – In a departure from the microwave, use a slow cooker.  Rinse a can of beans in a colander until the foam is washed away.  Add to the slow cooker.  Add 2 cups of chicken broth.  Chop the squash, onion, and tomato, and add to the cooker.  Season the whole with a teaspoon of salt, a small amount of pepper, tiny snips of parsley, and a dollop of olive oil.  Start when you leave the house in the morning (8 or 9), and leave cooking until you return at night (5 or 6).  (The beans will be tender.)

2 – Cook the cod for 5 minutes in the microwave in a covered baking dish, with a small amount of water and snips of parsley on the top.  Season with olive oil.

3 – Serve the dinner in a bowl with spoon for eating.  Place one-third of the cod on the top of each bowl of stew.

–adapted from Real Simple.