BAKED WILD COD WITH MINCED GARLIC – GREEN ONIONS – ROSEMARY IN LEMON & CLAM JUICE SAUCE AND SERVED WITH BROCCOLI FLORETS AND A SLOW COOKER SIDE OF NAVY BEANS SEASONED WITH MINCED GARLIC – GREEN ONIONS – ROSEMARY – FAUX BACON

An especially good recipe for slow cooker beans. . .on the MIND diet. . .

For 2:

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

–minced garlic (2 tablespoons, bottled, divided)

–green onions (one-third cup, divided, purchased ready cut)

–rosemary (2 tablespoons, bottled, divided)

–lemon juice (bottled, 2 squirts)

–clam juice (one-eighth cup, bottled)

–broccoli (florets, and stems, if desired, from 1 head, fresh)

–navy beans (1 cup, dried; submerge in 3 and one-half cups water overnight)

–Bac-n pieces (2 tablespoons, faux bacon, soy, bottled)

–extra virgin olive oil

1 – After the navy beans have soaked overnight, place in a slow cooker.  Add chicken bone broth just to the top of the beans.  Season with 1 tablespoon minced garlic, 1 tablespoon rosemary, one-sixth cup green onions, salt, pepper, and extra virgin olive oil to taste.  Cook on low for 5 and one-half hours.  Place setting on warm until dinnertime.

2 – Place the cod in a covered baking dish.  Add lemon juice and clam juice.  Season with salt, pepper, and olive oil.  Top with rosemary, green onions, and minced garlic.  Set aside.

3 – Cut the florets (and stems, if desired) from 1 head of broccoli.  Season with salt, pepper, and olive oil.  Top with rosemary, green onions, and minced garlic.  Microwave on high for 4 and one-half minutes, less if crisper broccoli is desired.

4 – Microwave the cod for 6 minutes.

5 – Serve the cod hot, with sides of beans and broccoli.

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

One-Dish Dinner for 2:  ORGANIC CHICKEN TENDERS WITH BROCCOLI FLORETS & BABY DUTCH POTATOES IN A MINCED GARLIC & SRIRACHA – SPICED SAUCE OF WHITE WINE & CHICKEN BONE BROTH

All-in-one makes for easy cooking and quick clean-up.  Also tasty!

For 2:

–4 chicken tenderloins (organic, if possible)

–broccoli florets (from 2 heads, fresh)

–baby Dutch potatoes (8 to 10 small potatoes, halved)

–minced garlic (1 tablespoon, bottled)

–sriracha sauce (one-quarter cup, bottled)

–white wine (one-eighth cup)

–chicken bone broth (one-quarter cup)

–salt and pepper

–extra virgin olive oil

1 – Cut each potato in half, and place in a large, covered baking dish.  Add white wine and chicken bone broth.  Season with salt, pepper, and extra virgin olive oil.  Microwave on high for 8 minutes.

2 – While potatoes are cooking, cut the florets off 2 heads of broccoli.  Then set aside.

3 – When potatoes have cooked, place the chicken tenders in the middle of the baking dish, each separated from the other.  Add florets around the side.

4 – Season with minced garlic, salt, pepper, and extra virgin olive oil.  Drizzle sriracha sauce over the entire entrée.

5 – Microwave on high for 9 minutes.  When finished, check a center piece of chicken for doneness.  If not cooked, replace in the microwave for 1 additional minute.

6 – Serve the chicken, potatoes, and broccoli hot, spooning the sauce on top.

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

A Holiday Dinner for 2:  POACHED WILD SALMON FILLET TOPPED WITH GREEN ONIONS AND IN GARLIC LEMON BUTTER – WHITE WINE – CLAM JUICE SAUCE AND SERVED WITH BABY DUTCH POTATOES & GARLIC BROCCOLI

The baked salmon recipe that inspired this poached version got five out of five stars from 19 cooks, and the chef says she serves it twice a week. . .

For 2:

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

–minced garlic (1 tablespoon, bottled)

–lemon juice (3 squirts, bottled)

–Smart Balance margarine (3 tablespoons, heart-healthy)

–white wine (3 tablespoons)

–water (tap, one-quarter cup)

–clam juice (one-quarter cup, bottled)

–baby Dutch potatoes (6 to 8, halved)

–broccoli (1 head, florets and stems only, cut apart, fresh)

–salt and pepper

–extra virgin olive oil

–green onions (chopped, packaged, 3 tablespoons, fresh)

1 – Place margarine, white wine, water, and clam juice in a large, covered, baking dish.  Add the halved potatoes.  Season with salt, pepper, minced garlic, and a few drops of olive oil.  Stir.  Microwave on high for 8 minutes.

2 – Place the salmon, almost submerged in the sauce.  Season with salt and pepper.  Spoon some of the sauce over the salmon.  Drop the green onions on top.

3 – Microwave on high for 3 minutes.  (Salmon is best if slightly undercooked, making it flaky.)

4 – Serve the salmon and potatoes, hot, with broccoli seasoned with minced garlic and extra virgin olive oil.

–inspired by Café Delites cooking blog, chef Karina.

CHINESE – STYLE OVEN FRIED SESAME CHICKEN WITH BROCCOLI – CARROTS – GREEN ONIONS IN ORANGE SAUCE / WHITE RICE

Reposted from 2015.   At the time it was the most popular post from this blog—more views and more “likes” than any other. . .

For 4:

–4 chicken tenderloins or breast strips

–orange sauce (I used Panda Express bottled sauce)

–broccoli (one-half stalk, florets only)

–miniature carrots (a dozen)

–green onions (2 stalks)

–plain breadcrumbs (boxed)

–toasted sesame seeds (bottled)

–salt and pepper

–olive oil

–white rice (instant, boxed)

 

1 – Place chicken in a plastic bag, adding olive oil, salt, and pepper.  Coat.  Add one-third cup of breadcrumbs to the chicken.  Shake well.  Place the chicken in a covered baking dish.  Pour orange sauce over the whole.  Sprinkle with sesame seeds.  Set aside.

2 – Measure 1 cup of white rice into a large, wide-mouthed, covered baking dish.  Add 1 cup of water.  Season with 1 teaspoon of salt and a few drops of olive oil.  Microwave on high for 3 minutes.  Let sit for at least 5 minutes.

3 – Cut florets from the broccoli, in bite-sized pieces.  Slice the green onions in one-half inch pieces.  Add broccoli, green onions, and carrots (uncut) to a covered baking dish.  Season with salt, pepper, and olive oil.  Pour a generous amount of orange sauce over the whole.  Microwave on high for 5 minutes. 

4 – Microwave the chicken for 5 minutes.  When finished, cut the chicken into bite-sized pieces.  Add the chicken to the vegetables, and stir well.  Add more sesame seeds on top.

5 – Serve the dinner hot.

–recipes original.

A Company Dinner for 4:  SPICY ATLANTIC COD WITH BROCCOLI FLORETS & BLACK OLIVES SEASONED WITH OREGANO – MINCED GARLIC – CAYENNE IN WHITE WINE SAUCE WITH A SIDE OF BOILED RED POTATOES

Almost a one-dish dinner, easy and delicious. . .

For 4:

–Atlantic (wild) cod (size of 4 decks of cards, 1 pound)

–broccoli florets (from 2 heads of broccoli, fresh)

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

–oregano (1 tablespoon, dried, bottled)

–minced garlic (1 tablespoon, bottled)

–cayenne pepper (to taste, about 1 teaspoon)

–white wine (one-third cup)

–salt and pepper

–extra virgin olive oil (organic if possible)

–red potatoes (8 to 10, cut bite-sized)

1 – Place bite-sized, cut, red potatoes in a covered baking dish.  Add 1 inch of water.  Season with salt, pepper, and olive oil.  Microwave on high for 15 minutes.  When finished, keep covered to preserve warmth.

2 – Place the broccoli florets around a large, covered, baking dish.  Add white wine.  Add cod in the center of the baking dish.  Season cod and broccoli with salt, pepper, oregano, minced garlic, and cayenne pepper.  Sprinkle black olives on top.  Finish with a few drops of extra virgin olive oil.

3 – Microwave the cod for 12 minutes on high.  Cod is done when it begins to break apart.

4 – Serve the cod and broccoli hot, with the potatoes as a side.

–menu and recipes inspired by Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

CRABMEAT PATTIES WITH BROCCOLI – GREEN ONIONS – ZUCCHINI & TOPPED WITH A SAUCE OF TERIYAKI – GINGER – DIJON – MINCED GARLIC – WHITE WINE

Note:  For ease of cooking, I used ready-prepared crab cakes.

For 4:

–crabmeat patties (4)

–broccoli (half a head, divided by stems)

–green onions (4 stalks, chopped)

–zucchini (1, small, sliced, fresh)

–salt and pepper

–extra virgin olive oil

Sauce:

–teriyaki sauce (one-eighth cup)

–ginger (1 tablespoon, dried, bottled)

–Dijon mustard (1 tablespoon, bottled)

–minced garlic (1 tablespoon)

–white wine (one-eighth cup)

1 – Place the teriyaki sauce, ginger, Dijon mustard, minced garlic, and white wine in a small mixing bowl.  Stir well.  Set aside.

2 – Place the broccoli around the edge of a large baking dish.  Season with salt, pepper, and olive oil.  Drizzle some of the sauce on top.  Microwave on high for 2 minutes.

3 – Place the zucchini in the middle of the large baking dish.  Season with salt and pepper.  Drizzle some of the sauce on top.  Microwave on high for 2 minutes (this includes the broccoli as well).

4 – Place the crabmeat patties on top of the vegetables.  Top with green onions.

5 – Microwave the dish for 1 and one-half minutes more.

6 – Serve 1 crabmeat patty per person, hot, with vegetables and sauce.

–crabmeat patties and vegetables with sauce adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

SPICY BROCCOLI FLORETS & SWEET POTATO CHUNKS WITH GREEN ONIONS & CAYENNE IN CHICKEN BONE BROTH

For 4:

–sweet potato (5” by 3”, fresh)

–broccoli (2 heads, florets only, fresh)

–green onions (fresh, 3 stalks, chopped)

–cayenne pepper (one-half teaspoon)

–chicken bone broth (organic, one-quarter cup)

–salt and pepper

–olive oil

1 – Scrub the sweet potato, and pierce all around with a fork.  Microwave for 5 minutes on high; then turn over and microwave for 5 minutes.  Let cool about 5 minutes.

2 – Cut off broccoli florets.  Chop green onion.

3 – Remove sweet potato pulp from the jacket, getting chunks in bite-sized pieces. 

4 – Place broccoli in a covered baking dish.  Add chicken bone broth.  Place sweet potato chunks all around the broccoli.  Place green onions on top.  Season with cayenne pepper.  Finish with a few drops of olive oil.

5 – Microwave on high for 5 minutes.

6 – Serve the broccoli dish hot, with chicken or seafood.

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

PARSLEYED SPICY COD THYME – GARLIC – CAYENNE WITH BROCCOLI FLORETS – SLICED RED ONION – BLACK OLIVES IN A WHITE WINE SAUCE

For 4:

–cod (size of 4 decks of cards, 1 pound)

–parsley (fresh, 1 handful, chopped)

–thyme (dried, bottled, 1 teaspoon)

–garlic (minced, bottled, 1 tablespoon)

–cayenne (to taste, at least one-quarter teaspoon)

–broccoli florets (cut from 1 head, fresh)

–red onion (one-half, medium, sliced)

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

–white wine (one-third cup)

–salt and pepper

–olive oil

1 – Place the red onion in a large, covered dish.  Season with salt, pepper, thyme, minced garlic, cayenne, and olive oil.  Microwave on high for 4 minutes.

2 – Place the cod in the sauce.  Surround with broccoli florets.  Season with salt, pepper, thyme, minced garlic, cayenne, and olive oil.  Pour drained black olives on top.  Finish with chopped parsley.

3 – Microwave on high for 10 minutes.  When finished, check center of cod to be sure that it is done.  If not, replace in the microwave for 2 minutes more.

4 – Serve the cod, hot, with broccoli, onion, and sauce.

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

SPICY COD & BROCCOLI WITH BLACK OLIVES – MINCED GARLIC – CAYENNE IN A CLAM JUICE – LEMON SAUCE

Note:  This is one of the favorite recipes of the Giobbi family, chefs Eugenia Giobbi Bone, daughter; and Edward Giobbi.  The original recipe is baked in the oven, and does not have a clam and lemon juice sauce.  Any white fish can be substituted.

For 4:

–cod (size of 4 decks of cards, 1 pound)

–broccoli (1 and one-half heads, fresh, florets and stems only)

–black olives (1 small can, drained, sliced

–minced garlic (1 tablespoon, bottled)

–clam juice (one-quarter cup)

–lemon juice (3 squirts, bottled)

–salt and pepper

–olive oil

–cayenne pepper (one-quarter teaspoon, bottled)

1 – Place the cod in a large, covered baking dish.  Drench in lemon juice.  Add the clam juice.  Place broccoli florets and stems around the cod.  Season the whole dish with salt, pepper, cayenne pepper, minced garlic, and olive oil.

2 – Microwave on high for 8 minutes.  Cod is done when it begins to break apart.

3 – Serve the cod and broccoli hot.

–cod and broccoli adapted from Edward Giobbi and Eugenia Giobbi Bone’s Italian Family Dining.

BAKED COD & BROCCOLI WITH MINCED GARLIC & SLICED BLACK OLIVES IN CLAM JUICE

For 4:

–cod (size of 4 decks of cards, 1 pound)

–broccoli (2 heads, florets and stems only, fresh)

–garlic (minced, in a jar, 2 tablespoons)

–black olives (1 small can, do NOT drain)

–clam juice (bottled, one-quarter cup)

–salt and pepper

–olive oil

1 – Place the broccoli around the edge of a large baking dish.  Season with salt, pepper, and olive oil.  Place the cod in the center.  Season with salt, pepper, minced garlic, and olive oil.  Pour in the clam juice.

2 – Microwave on high for 8 minutes.  Cod is done when it begins to break apart.

3 – Serve the cod and broccoli hot.

–recipe adapted from Edward Giobbi’s Pleasures of the Good Earth.