MEDITERRANEAN CHICKEN WITH TOMATO – ONION – MARINATED ARTICHOKE HEARTS – MINCED GARLIC – LEMON ZEST ATOP BROWN RICE

For 4:

–6 chicken tenderloins or breast strips

–tomatoes (2, medium, chopped)

–onion (1, medium, sliced)

–marinated artichoke hearts (in a jar)

–minced garlic (in a jar)

–lemon zest (lemon peel)

–salt and pepper

–olive oil

–brown rice (boxed, quick-cooking)

1 – Place two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of water.  Season with salt and olive oil.  Stir.  Microwave for 5 minutes.

2 – Chop 2 medium tomatoes and place in a covered baking dish.  Add 1 sliced onion to the dish.  Place 5 or 6 artichoke hearts in the dish.  Add 1 tablespoon of minced garlic.  Sprinkle with lemon zest, salt, pepper, and olive oil.  Stir well.  Microwave on high for 10 minutes.

3 – Nestle the chicken amid the tomato and onion sauce.  Season with salt, pepper, and olive oil.  Microwave on high for 9 minutes.

4 – Serve the chicken and sauce, hot, atop the brown rice.

–chicken adapted from Alicia’s cooking blog, The Irreverent Kitchen.

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CREAMY TURMERIC CHICKEN & RICE WITH GREEN ONION & DIJON IN BROTH & WHITE WINE  

–4 chicken tenderloins or breast strips

–milk (dairy or almond, not soy)

–turmeric

–Dijon mustard

–white wine

–salt and pepper

–green onion (2 stalks, chopped fine)

–olive oil

–brown rice (two-thirds cup)

–chicken broth (non-fat, low sodium)

–onion (one-half, sliced)

1 – Place one-half sliced onion in a covered baking dish.  Season with salt, pepper, turmeric, and olive oil.  Add two-thirds cup of brown rice and two-thirds cup of chicken broth.  Then add one-fourth cup of white wine.  Microwave on high for 5 minutes.  Stir well, and then microwave for 5 minutes more. 

2 – Place the chicken in a covered baking dish.  Season the chicken with salt, pepper, and olive oil.  Top with 2 stalks of chopped green onion.  In a small bowl, stir together 1 tablespoon of Dijon mustard, a little white wine, and a little chicken broth.  Pour over the chicken.  Microwave on high for 5 and one-half minutes.

3 – Serve the chicken atop the rice.  I also served purple hull peas and broccoli with pesto sauce (recipes, see the search box on this blog).

–rice adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way; chicken adapted from Nigelli.com web site.

LEMON COD WITH CAPERS – ONION – PARSLEY – LEMON ZEST IN WHITE WINE & BUTTER SAUCE / BROWN RICE IN BROTH

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

–capers (about 12)

–onion (one-half, medium, chopped)

–parsley (a handful, chopped)

–lemon juice

–lemon zest (lemon peel)

–white wine (cooking wine is fine)

–Promise Activ margarine (heart-healthy)

–brown rice (fast cook)

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

1 – Place two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with salt and olive oil.  Microwave on high for 5 minutes.

2 – Place one-half chopped onion in a covered baking dish with a little white wine.  Season with salt, pepper, and a little olive oil.  Microwave on high for 3 minutes.  Place the cod atop the onion. 

3 – Place 2 tablespoons of Promise Activ margarine in a small covered baking dish.  Microwave on high for 30 seconds.

4 – Drench the cod in lemon juice.  Then pour the melted margarine on top.  Season with salt, pepper, a drop or two of olive oil, and lemon zest.  Sprinkle chopped parsley on top.

5 – Microwave on high for 6 minutes.  Cod is done when it begins to break apart.

6 – Serve the cod hot, atop the brown rice.

–cod inspired by allrecipes.com; rice original.

GARLIC – CAYENNE COD WITH CELERY – TOMATO – ONION IN BRANDY – WHITE WINE SAUCE / BROWN RICE IN BROTH / BACON – FLAVORED CROWDER PEAS WITH ONION / BUTTER LETTUCE WITH GREEN GRAPES – AVOCADO – MUSHROOMS TOPPED WITH CROUTONS

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

–garlic powder

–celery (fresh, 1 stalk)

–tomato (fresh, medium, 2 slices chopped)

–sweet onion (three fourth’s, divided, medium)

–cayenne pepper (optional)

–parsley (fresh if possible)

–brandy (buy a small, inexpensive bottle)

–white wine (cooking wine is fine)

–salt and pepper

–olive oil

–brown rice (fast cooking)

–chicken broth (non-fat, low sodium)

–crowder peas (canned)

–Bac’n pieces

–butter lettuce (one third package)

–green grapes (seedless, 1 small bunch, sliced in half lengthwise)

–avocado (fresh, 1)

–mushrooms (baby bellas, 3 or 4, sliced, fresh)

–croutons (seasoned, 1 handful)

–Italian salad dressing

1 – Chop 1 stalk of celery and add to a covered baking dish.  Add 2 slices of fresh tomato, chopped.  Add one-fourth chopped onion.  Pour in a little white wine and 3 tablespoons of brandy.  Season with salt, pepper, garlic powder, cayenne pepper (optional), and olive oil.  Microwave on high for 3 minutes.  When finished, nestle the cod among the vegetables.  Season the cod with salt, pepper, garlic powder, cayenne pepper (optional), and olive oil.  Sprinkle parsley on top.  Set aside.

2 – Measure two-thirds cup of fast-cooking brown rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with salt and olive oil.  Stir well.  Microwave on high for 5 minutes.

3 – Place one-third package of butter lettuce in a mixing bowl.  Slice and add to the bowl 1 small bunch of seedless green grapes; add 3 or 4 sliced baby bella mushrooms, and 1 chopped avocado (pit removed).  Add Italian salad dressing and stir gently.  Sprinkle the top with 1 handful of seasoned croutons.

4 – Rinse canned crowder peas in a colander.  Pour into a covered baking dish and add a little water.  Slice one-half onion, and add to the dish, stirring.  Season with salt, pepper, Bac’n pieces, and olive oil.  Microwave on high for 4 minutes.

5 – Microwave the cod and vegetables for 7 and one-half minutes.

6 – Serve the salad as a first course.  Then serve the cod hot, stop the rice, with the peas as a side.

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

BARBECUED SALMON SEASONED WITH RED WINE / BUTTER LETTUCE WITH GREEN GRAPES & FRESH PEAR IN ITALIAN SALAD DRESSING / BROWN RICE IN BROTH / GREEN BEANS WITH SLICED ALMONDS

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

–barbecue sauce (bottled; I use Bull’s Eye Original)

–red wine (cooking wine is fine)

–salt and pepper

–olive oil

–butter lettuce (one-half package)

–green grapes (about a dozen, sliced in half)

–pear (fresh, medium, chopped)

–Italian salad dressing

–brown rice (boxed)

–chicken broth (non-fat, low sodium)

–green beans (frozen, 2 handfuls)

–sliced almonds (one-half package)

1 – Place salmon in a covered baking dish with a little water.  Season with salt and pepper.  In a separate bowl, mix together one-third cup of barbecue sauce, 2 tablespoons of red wine, and a few drops of olive oil.  Stir well.  Pour over the salmon.  Set aside.

2 – Pour one-half package of butter lettuce in a mixing bowl.  Slice 12 grapes in half, and add to the bowl.  Wash and then dice a pear, adding to the bowl.  Season with salt and pepper.  Add Italian salad dressing to taste.

3 – Measure two-thirds cup of brown rice, and place in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with salt, pepper, and olive oil.  Stir well.  Microwave on high for 5 minutes.

4 – Place 2 handfuls of green beans in a covered baking dish with a little water.  Sprinkle one-half small package of sliced almonds on top.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

5 – Microwave the salmon for 5 minutes.

6 – Serve the salad as a first course.  Serve the salmon hot, atop the brown rice, with the green beans as a side.

–recipes original.

CHICKEN TENDERS WITH SWEET ONION BALSAMIC RELISH / GREEN PEAS TARRAGON / BROWN RICE WITH BROTH

–4 chicken tenderloins or breast strips

–Vidalia onion (1, medium)

–balsamic vinegar

–thyme and oregano (fresh if possible)

–parsley (fresh if possible)

–salt and pepper

–olive oil

–green peas (one-half package, frozen)

–tarragon (fresh if possible)

–brown rice (boxed, 5 – minute cooking)

–chicken broth (non-fat, low sodium)

1 – Slice a Vidalia onion, and place in a covered baking dish with a little balsamic vinegar.  Season with salt, pepper, thyme, oregano, and olive oil.  Microwave on high for 3 minutes.  When finished, nestle the chicken tenders in the midst of the sauce.  Season the tenders with salt, pepper, thyme, oregano, parsley, and olive oil.  Set aside.

2 – Place the green peas in a covered baking dish with 1 inch of water.  Season with salt, pepper, tarragon, and olive oil.  Microwave on high for 5 minutes.

3 – Place two-thirds cup of brown rice in a covered baking dish with two-thirds cup of chicken broth.  Season with salt and olive oil.  Microwave on high for 5 minutes.

4 – Microwave the chicken for 5 minutes.

5 – Serve the chicken hot, atop the brown rice, with the peas as a side.

–chicken adapted from food network web site; other recipes original.

NEW ORLEANS – INSPIRED CAJUN CHICKEN ATOP SPICY RED BEANS & BROWN RICE / ZUCCHINI FINGERS WITH GARLIC – HERB BREADCRUMBS

–4 chicken tenderloins or breast strips

–red beans (dried, soak two-thirds cup overnight)

–brown rice (5-minute, boxed)

–chicken broth

–Bac’n pieces

–minced onion (bottled)

–salt and pepper

–olive oil

–hot spice (bottled; I use New Orleans – based “Slap Ya Mama”)

–plain breadcrumbs (boxed)

–garlic & herb breadcrumbs (boxed)

 

1 – Place two-thirds cup of red beans (that have been soaked overnight) in a slow cooker.  Add chicken broth to 1 inch above the beans.  Season with salt, pepper, hot spice, Bac’n pieces, minced onion, and olive oil.  Cook on low for 6 hours.  When finished, place setting on “warm” and wait for dinnertime.

 

2 – Place chicken in a plastic bag.  Season with salt, pepper, hot spice, and olive oil.  Pour plain breadcrumbs into the bag.  Shake well.  Set aside.

 

3 – Place two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with salt, pepper, and olive oil.  Stir.  Microwave on high for 5 minutes.

 

4 – Peel and slice zucchini in half.  Then slice horizontally.  Place in a plastic bag.  Season with salt, pepper, and olive oil.  Pour in some garlic – herb breadcrumbs.  Shake well.  Microwave on high for 3 minutes or less (depending on taste).

 

5 – Microwave the chicken for 5 minutes.

 

6 – Serve the chicken atop the rice and beans, with the zucchini as a side.

 

–recipes original.

SALMON & ZUCCHINI WITH GINGER – GREEN ONION – SESAME SEEDS – GARLIC IN SOY SAUCE / BROWN RICE IN BROTH

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

–zucchini (1, fresh)

–ginger (bottled)

–green onion (2 stalks)

–sesame seeds (bottled)

–garlic salt

–soy sauce

–brown rice (boxed, 5-minute)

–chicken broth (non-fat, low sodium)

 

1 – Place the salmon in a covered baking dish with a little water.  Peel and slice the zucchini.  Place on either side of the salmon.  Drench in soy sauce.  Slice the green onions in one-half inch pieces, and sprinkle on top of the salmon and zucchini.  Sprinkle sesame seeds on top.  Season with ginger, garlic, salt, pepper, and olive oil.  Set aside.

2 – Place two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with salt and olive oil.  Stir.  Microwave on high for 5 minutes.

3 – Microwave the salmon for 4 and one-half minutes on high.

4 – Serve the salmon and zucchini on top of the brown rice.

–salmon and zucchini inspired by health.com web site; rice original.

ORANGE CHICKEN WITH CUMIN – CAYENNE – ONION / BROWN RICE WITH SHREDDED SQUASH

–4 chicken tenderloins or breast strips

–orange (1, medium)

–onion (1, medium)

–cumin

–cayenne pepper

–brown rice (five-minute cook)

–summer squash (1, medium)

1 – Peel and slice an onion into large chunks.  Place the onion in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.  Peel and break apart the orange.  Cut each section into two pieces.  When the onion has cooked, add the orange and microwave for 3 minutes.  When finished, nestle the chicken amid the orange and onion.  Season with salt, pepper, cumin, cayenne pepper, and olive oil.  Set aside.

2 – Peel and cut the squash horizontally into two pieces.  Using the shredder attachment of a food processor, shred the squash.  Place in a covered baking dish.  Add two-thirds cup of brown rice.  Season with salt, pepper, and olive oil.  Stir.  Microwave the rice and squash together for 7 minutes.

3 – Microwave the chicken for 7 minutes.

4 – Serve the chicken hot, on top of the rice – squash vegetable.

–recipes adapted from Real Simple.

An Indian Dinner:  TUMERIC CHICKEN WITH TOMATOES & ONION / BROWN RICE WITH BROTH / SPECKLED BUTTER BEANS WITH FAUX BACON & FAUX BUTTER / TOMATO & ONION PIE WITH OREGANO & PARMESAN

–4 chicken tenderloins or breast strips

–diced tomatoes (one-half can, no salt added)

–onion (1, divided)

–tumeric

–cinnamon

–garlic powder

–ginger

–curry

–cumin

–salt and pepper

–olive oil

–speckled butter beans (packaged, frozen)

–chicken broth (non-fat, low sodium)

–Promise Activ margarine (heart-healthy)

–Bac’n pieces

–minced onion (bottled)

–tomatoes (2, fresh)

–Parmesan cheese

–gluten-free multigrain bread (2 slices)

–oregano

–brown rice (instant)

 

1 – Place a package of frozen speckled butter beans in a slow cooker.  Add 3 cups of chicken broth.  Season with salt, pepper, Bac’n pieces, minced onion, margarine, and olive oil.  Cook on high for 6 hours.  Place setting on warm when finished cooking.

2 – Slice one-half onion.  Place in a covered baking dish.  Add one-half can of diced tomatoes.  Season with pepper and olive oil.  Microwave for 4 minutes on high.  Nestle chicken amid the onion and tomato.  Season with ginger, curry, cumin, cinnamon, salt, pepper, a generous amount of turmeric, salt, pepper, and olive oil.  Set aside.

3 – Break apart 2 slices of multigrain bread, and place in a covered baking dish.  Add one-half sliced onion.  Slice each tomato into three pieces, and place on top of the bread and onion.  Season with salt, pepper, oregano, and olive oil.  Sprinkle a generous amount of Parmesan cheese on top.  Microwave for 8 minutes.  Let sit at least 5 minutes before serving (the tomato pie will be very hot).

4 – Place two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with salt, pepper, and olive oil.  Microwave for 5 minutes.

5 – Microwave the chicken for 7 minutes.

6 – Serve the chicken atop the brown rice, with the butter beans and tomato pie as sides.

–chicken adapted from the “food and wine” web site; other recipes original.

SPICY CITRUS SALMON WITH DILL – ONION – GARLIC / SEASONED BABY LIMAS / BROWN RICE / AVOCADO WITH OLIVE OIL

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

–dill

–onion (one-half, medium)

–garlic powder

–orange

–cayenne pepper

–salt and pepper

–olive oil

–baby lima beans (dried, soak overnight)

–Promise Activ margarine (heart-healthy)

–brown rice

–avocado (1, medium)

 

1 – Place 1 cup of lima beans in a slow cooker.  Add 3 cups of water.  Season with salt, pepper, olive oil, margarine, and Bac’n pieces.  Cook in the slow cooker for 6 hours on “low.”  When finished, keep the cooker on “warm” until time for dinner.

2 – Slice the one-half onion, and place in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Peel and section the orange.  Place the sections amid the onion in the baking dish.  Place the salmon on top of the orange and onion.  Season with salt, pepper, cayenne pepper (to taste), dill, garlic powder, and olive oil.  Set aside.

3 – Place two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of water.  Season with one-half teaspoon of salt and a little olive oil.  Stir.  Microwave on high for 5 minutes.

4 – Slice the avocado and sprinkle with olive oil.  Place on a serving plate.

5 – Microwave the salmon for 6 minutes on high (more because of the bulk of the oranges).  When finished, test the center to be sure that the salmon is done.  If not, microwave for 1 minute more.

6 – Serve the salmon, hot, on top of the rice, with the lima bean as a side.  Serve the avocado cold.

–salmon adapted from wild Alaska seafood web site; other recipes original.

CREAMY COD WITH PARMESAN & GREEN ONIONS / TURNIP GREENS WITH FAUX BACON & GARLIC / BROWN RICE WITH BROTH / TRADITIONAL CAESAR SALAD

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

–mayonnaise

–Parmesan cheese

–green onions (1 stalk)

–Worcestershire sauce

–turnip greens (fresh, pre-packaged)

–Bac’n pieces

–garlic powder

–salt and pepper

–olive oil

–brown rice (boxed)

–chicken broth (non-fat, low sodium)

–salad greens

–creamy Caesar salad dressing

 

1 – Place cod in a covered baking dish with a little water.  Season with salt and pepper.  In a small bowl, stir together 3 tablespoons of mayonnaise, a sliced green onion, 2 tablespoons of Parmesan cheese, and 1 teaspoon of Worcestershire sauce.  Spread the mayonnaise mixture over the top of the cod.  Set aside.

2 – Place half a package of turnip greens in a large, wide-mouthed, covered baking dish.  Season with salt, pepper, olive oil, and garlic powder.  Microwave for 5 minutes on high.  Then sprinkle Bac’n pieces over the top.

3 – Measure two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with one-half teaspoon of salt, and a couple of drops of olive oil.  Microwave on high for 5 minutes.

4 – Add one-half package of salad greens to a mixing bowl.  Season with salt and pepper. Add a generous amount of Parmesan cheese.  Pour 2 tablespoons of creamy Caesar salad dressing into the salad greens, and stir well.

5 – Microwave the cod on high for 6 minutes.  Test center to be sure that it is done.  If not, return to the microwave for 1 minute more.

6 – Serve the salad first, cold; then serve the remaining dinner hot.

–cod from “taste of home” web site; other recipes original.

PARSLEYED COD WITH BUTTERED BREADCRUMBS & WINE / SPINACH / BROWN RICE WITH CHICKEN BROTH

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

–Italian fine breadcrumbs (boxed)

–Promise Activ margarine (heart-healthy)

–white wine (cooking wine is fine)

–salt and pepper

–parsley (fresh if possible)

–spinach (packaged, fresh)

–brown rice

–chicken broth (non-fat, low sodium)

 

1 – Melt 3 heaping tablespoons of margarine in covered baking dish. Microwave for 30 second to melt.  Place cod in margarine and turn over to cover thoroughly.  Pour in a little wine.  Salt and pepper the cod.  Place 2 heaping tablespoons of margarine in a Pyrex measuring cup and then microwave for 30 seconds.  Pour one-third cup of breadcrumbs in the melted margarine and mix thoroughly.  Spoon the breadcrumbs on top of the cod.  Season with parsley.  Chop one slice of onion and then place on top of the cod.  Set aside.

2 – Place two-thirds of brown rice in a wide-mouthed, large, covered baking dish.  Add two-thirds cup of chicken broth and one-half teaspoon of salt.  Season with a dollop of olive oil.  Cook on high for 5 minutes in the microwave.

3 – Dump a full package of spinach in a large, wide-mouthed, covered baking dish.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 5 minutes.

4 – Cook the cod in the microwave for 5 minutes.

5 – Serve the dinner hot.

–cod adapted from “Perfect Ten Cod” web site; other recipes original.

BONE-IN CATFISH WITH SOY SAUCE & GINGER / SQUASH WITH ONION / BROWN RICE

–bone-in catfish (1 medium)

–soy sauce

–ginger

–garlic powder

–salt and pepper

–olive oil

–squash (5 small or 3 medium or 1 large)

–onion (one-half medium)

–Bac’n pieces (soy bacon)

–brown rice (boxed)

–chicken broth (non-fat, low sodium)

 

1 – Rinse the bone-in catfish.  Place in large, covered baking dish.  Season with ginger, garlic powder, salt, pepper, and olive oil.  Turn over and season the same.  Add one-half inch of water and a generous amount of soy sauce.  Set aside.

2 – Place two-thirds cup of brown rice in a large, wide-mouthed, covered baking dish.  Add two-thirds cup of chicken broth.  Season with a drop of olive oil.  Cook on high in the microwave for 5 minutes.  Keep covered when finished.

3 – Peel and slice the squash.  Peel and slice one-half onion.  Place in two layers in covered baking dish, seasoning each layer with salt, pepper, Bac-n pieces, and olive oil.  Cook on high in the microwave for 5 minutes.

4 – Cook one side of the catfish for 3 minutes on high in the microwave.  Using spatulas, gently turn catfish over and cook for another 3 minutes on high. 

5 – Serve the dinner hot.

–catfish and rice original; squash adapted from my mother’s recipe.

MEDITERRANEAN COD WITH TOMATOES AND ONION / BROCCOLI / BROWN RICE

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

–tomatoes (2 medium)

–onion (medium)

–basil and oregano (fresh if possible)

–garlic powder

–salt and pepper

–white wine (cooking wine is fine)

–olive oil

–broccoli

–hot sauce (such as Tabasco)

–brown rice

–chicken broth (non-fat, low sodium)

 

1 – Measure two-thirds cup of brown rice in a large, wide-mouthed baking dish with cover.  Add two-thirds cup of chicken broth.  Season with a drop of olive oil.  Cook on high for 5 minutes in microwave.

2 – Slice tomatoes and a whole onion into thick slices.  Place in bottom of a covered baking dish.  Season with white wine (1 inch), basil, oregano, garlic powder, salt, pepper, and olive oil.  Cook on high in microwave for 4 minutes.  When finished, place cod on top of the tomato and onion.  Season the cod with the spices and a little more olive oil.  Set aside.

3 – Prepare broccoli by washing and then cutting off stem.  Cut into large chunks.  Season with salt, pepper, and olive oil.  Cook for 4 minutes in the microwave on high (longer if more tender broccoli is desired).

4 – Cook cod for 5 minutes in the microwave on high.

5 – Serve the cod with tomato and onion on top of the brown rice, with the broccoli as a side.  Put the hot sauce on the table for use as desired.

–recipes original.

TILAPIA WITH ZUCCHINI – CORN SALSA / BROWN RICE

–2 fillets of tilapia

–zucchini (1, fresh)

–corn (half a can)

–Bac’n pieces (soy bacon)

–pepperoni peppers (in a jar)

–brown rice

–salt and pepper

–olive oil

 

1 – Place the tilapia in a covered baking dish.  Season with salt, pepper, and olive oil.  Put a little water in the dish.  Set aside.

2 – Chop the zucchini into small pieces.  Place in covered baking dish.  Add the corn, a generous sprinkling of Bac’n pieces, and half a dozen rings of pepperoni peppers.  Season with salt, pepper, and olive oil.  Cook for 4 minutes in the microwave on high.

3 – Measure two-thirds cup of brown rice into a covered baking dish.  Add two-thirds cup of water.  Season with a teaspoon of salt and a couple of drops of olive oil.  Cook for 5 minutes in the microwave on high.

4 – Cook the tilapia for 6 minutes in the microwave on high.

5 – Serve the tilapia on top of the brown rice, with the salsa served over the whole entrée.  Serve hot.

–adapted with thanks from “a mouthful of moderation” blog.

 

RITZ-ENCRUSTED COD WITH WHITE WINE AND PARSLEY / GARLIC SPINACH / BROWN RICE

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

–10 Ritz crackers, crushed

–onion

–white wine (cooking wine is fine)

–lemon juice

–parsley (fresh if possible)

–salt and pepper

–olive oil

–spinach (fresh, 1 package)

–garlic powder

–brown rice

–chicken broth (non-fat, low sodium)

 

1 – Measure two-thirds cup of brown rice and place in wide-mouthed, large, covered baking dish. Measure two-thirds cup of chicken broth and pour on top of the rice. Season with one-fourth teaspoon of salt and a dollop of olive oil. Cook for 3 minutes in microwave on high; then continue cooking for 4 minutes on 50 percent power. Keep covered to preserve warmth.

2 – Dump entire package of spinach in very large, wide-mouthed baking dish. Season with salt, pepper, garlic, and olive oil. Add one inch of water. Cook for 5 minutes on high in the microwave. When finished, drain spinach and keep covered to preserve warmth.

3 – Chop one-half onion and place in covered baking dish. Season with salt, pepper and olive oil. Pour one-quarter cup of white wine on top. Cook for 3 minutes in the microwave on high. Place cod in plastic bag. Season with salt, pepper, olive oil (a generous amount), and lemon juice.   Place crushed Ritz crackers in the bag with the cod and shake well. Place the fish on top of the onion in the baking dish. Sprinkle bits of parsley on top and add a little more olive oil. Cook for 6 minutes in microwave on high.

4 – Serve the cod on top of the brown rice, with the spinach as a side.

–adapted from allrecipes.com.

DEJON SALMON WITH LEMON BUTTER / ASPARAGUS / BROWN RICE

–salmon – size of three decks of cards

–dejon mustard

–lemon juice

–butter or margarine (Activ margarine has plant sterols which are said to reduce cholesterol)

–garlic powder

–salt and pepper

–olive oil

–fine breadcrumbs

–asparagus (frozen)

–brown rice

1 – Place about three generous tablespoons of butter or margarine in small microwaveable dish.  Cover.  Microwave on 50 percent power for 1 minute.  Add three tablespoons of lemon juice to the butter or margarine.  Stir.  Pour in bottom of baking dish large enough for the salmon.

2 – Place salmon on a cutting board or plate.  Sprinkle with salt, pepper, garlic powder.  Spread dejon mustard on the top of the salmon.  Dust with fine plain breadcrumbs.  Place the salmon on top of the margarine or butter in the baking dish.  Drizzle a small amount of olive oil on top.  Set aside.

3 – Measure two-thirds cup of brown rice in large, wide-mouthed baking dish with cover.  Add two-thirds cup of plain water.  Season with a teaspoon of salt.  Microwave for 3 minutes on high.  Then microwave for 4 minutes on 50 percent power.  (Do not use any oil.)

4 – Cook the asparagus for four minutes in the microwave.  Season with salt, pepper, and olive oil.

5 – Cook the salmon for five minutes.  After five minutes, test the center to be sure that salmon is done.  If not, microwave 1 minute longer.

6 – Serve the salmon and butter/margarine sauce over the rice, with the asparagus on the side.

–adapted from Carversville Inn (Carversville, Pennsylvania).

SALMON / GREEN BEANS / AVOCADO / BROWN RICE

Salmon

Green beans

Chopped avocado

Brown rice

Chicken broth, low sodium, non-fat

Coriander

Salt and pepper

White wine (cooking wine is fine)

Dill

Toasted pecan bits

 

1 – Prepare the salmon first, enough for three servings, about the size of three decks of cards. Wash gently and place in generous-size microwaveable dish. Cover salmon to one-fourth depth with white cooking wine. Sprinkle with dill, salt and pepper, and coriander to taste. Lightly drizzle olive oil over all. Set aside.

2 – Toast pecan bits for one minute on high, spread out on microwaveable plate. Stir, and then toast for another minute. Set aside.

3 – Measure two-thirds cup brown rice in large covered bowl. Add two-thirds cup chicken broth. Add one teaspoon olive oil.

Cook in microwave on high for five minutes. If chicken broth is cold, you will need more time. Watch to see that the dish does not boil over. If the chicken broth foams up, then reduce power to 50 percent and double remaining cooking time.

4 – Prepare ready-made fresh green beans, enough for three servings. Salt and pepper to taste. Drizzle with olive oil. Set aside, to cook when rice is finished.

5 – Wash skin of avocado with soap and water, rinsing thoroughly. Cut avocado in half, remove pit. While avocado is still in skin, use a sharp knife to cut in blocks. Use a table spoon to scoop out. Set aside.

6 – When rice is cooked, remove from microwave and keep covered. Cook green beans for four minutes on high.

7 – Cook salmon on high for 4 and one-half minutes.  

8 – Stir pecans into rice.

9 – Serve salmon over pecan rice, with green beans, and drop chopped avocado over the whole.

10 – If desired, accompany meal with whole grain rolls, dipping sauce of olive oil or canola oil.

 

–adapted from Real Simple.