SALMON ENCRUSTED WITH WALNUTS IN HONEY & TERIYAKI SAUCE / BABY LIMA BEANS / BRUSSELS SPROUTS WITH ONION & LEMON ZEST / SPINACH SALAD WITH STRAWBERRIES – HONEY – TOASTED WALNUTS IN BALSAMIC VINEGAR – EXTRA VIRGIN OLIVE OIL DRESSING

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

–minced, toasted walnuts (1 handful; use a food processor; toast in the microwave for 30 seconds)

–toasted walnuts (2 handfuls, for salad)

–honey

–teriyaki marinade & sauce

–baby lima beans (dried; soak overnight)

–Promise Activ margarine (heart-healthy)

–Brussels sprouts (one-half package)

–onion (one-half, sliced)

–lemon zest (lemon peel, bottled)

–spinach (one-half package, fresh)

–strawberries (6 to 8, fresh)

–balsamic vinegar

–extra virgin olive oil

–salt and pepper

–olive oil

1 – Place two-thirds cup of soaked (overnight) baby lima beans in a slow cooker.  Season with salt, pepper, Bac’n pieces, 1 tablespoon of margarine, and a few drops of olive oil.  Cook on low for 6 hours; then place setting on “warm” until time for dinner.

2 – Place one-half package of fresh Brussels sprouts on a cutting board.  Cut each sprout into 2 pieces.  Then place in a large, wide-mouthed, covered baking dish with 1 inch of water.  Slice one-half onion, and nestle in amid the sprouts.  Season with salt, pepper, olive oil, and lemon zest.  Microwave for 15 minutes on high.

3 – Place one-half package of fresh spinach in a mixing bowl.  Chop 6 to 8 strawberries into large pieces, and place in the bowl.  Add 2 handfuls toasted walnuts to the bowl.  Season with honey, salt, pepper, balsamic vinegar.  Wait until just before serving before adding the extra virgin olive oil, and stirring well at that time only.

4 – Mince 1 handful of toasted walnuts in a food processor.  Place the salmon in a covered baking dish with a little water.  Season the salmon with salt and pepper.  Then place the walnuts on top.  Pour a little honey over the salmon.  Season with olive oil.  Microwave on high for 5 and one-half minutes (more because of the walnuts covering the top).

5 – Serve the spinach salad as a first course.  Then serve the salmon hot, with the lima beans and Brussels sprouts as sides.

–recipes original.

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PEPPER PARMESAN CHICKEN WRAPPED WITH GARLIC – HERB BREADCRUMBS IN SWEET TOMATO – PARSLEY SAUCE / BRUSSELS SPROUTS WITH OREGANO & ONION TOPPED WITH CRISPY FAUX BACON

–4 chicken tenderloins or breast strips

–red bell pepper (one-half, fresh)

–Parmesan cheese (shredded

–garlic – herb breadcrumbs

–tomatoes (2, fresh, medium)

–sugar (1 teaspoon)

–parsley

–Brussels sprouts (one-half package, fresh)

–oregano (fresh if possible)

–onion (one-half)

–Bac’n pieces (soy bacon)

–salt and pepper

–olive oil

1 – Chop the 2 tomatoes and one-half red bell pepper, and place in a covered baking dish.  Season with salt, pepper, and olive oil.  Microwave on high for 10 minutes.  When finished, drain the tomatoes/pepper in a colander, and then return to the baking dish.  Sprinkle with a teaspoon on sugar and parsley.

2 – Place chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Add garlic-herb breadcrumbs, and shake well.  Nestle the chicken amid the tomatoes/pepper.  Sprinkle generously with Parmesan cheese.  Set aside.

3 – Cut each Brussel sprout into 2 pieces.  Place in a covered baking dish.  Chop the one-half onion, and place in the dish.  Add 1 inch of water.  Season with salt, pepper, and olive oil.  Microwave on high for 15 minutes.  Just before serving, sprinkle the top with Bac’n pieces.

4 – Microwave the chicken for 8 minutes.

5 – Serve the chicken and sauce hot, with the Brussel sprouts as a side.

–recipes original.

CHICKEN WITH BLACK OLIVES & PARSLEY IN TOMATO SAUCE / BRUSSELS SPROUTS WITH FETA

–4 chicken tenderloins or breast strips

–black olives (1 small can)

–parsley (fresh if possible)

–tomato sauce (1 small can)

–Brussels sprouts (fresh, one-half package)

–feta cheese (one-half small carton)

–salt and pepper

–olive oil

1 – Rinse the Brussels sprouts and cut each one in half.  Place in a large, wide-mouthed, baking dish in one layer.  Add 1 inch of water.  Microwave on high for 15 minutes.  When finished, lift the lid and sprinkle feta on top.  Replace lid to preserve warmth.

2 – Pour the tomato sauce in a covered baking dish.  Mince 3 to 4 tablespoons of fresh parsley, and stir into the sauce.  Nestle the chicken in the sauce.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

3 – Serve the dinner hot.

–recipes original.

LEMON CHICKEN / BRUSSELS SPROUTS WITH OREGANO & ONION / WHITE RICE WITH CHICKEN BROTH

–4 chicken tenderloins or breast strips

–lemon pepper

–lemon juice

–plain breadcrumbs (boxed)

–salt and pepper

–olive oil

–Brussels sprouts (fresh, one-half package)

–oregano

–onion (one-half, medium)

–white rice (instant, boxed)

–chicken broth (non-fat, low sodium)

 

1 – Place the chicken in a plastic bag.  Season with salt, pepper, lemon pepper, and olive oil.  Pour in one-third cup of breadcrumbs.  Shake well.  Set aside.

2 – Cut each of the Brussels sprouts in half.  Place in a large, wide-mouthed, covered baking dish.  Slice the onion, and place among the sprouts.  Season with salt, pepper, and olive oil.  Add 1 inch of water.  Microwave on high for 15 minutes.

3 – Place two-thirds cup of white rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with one-half teaspoon of salt and a few drops of olive oil.  Microwave on high for 2 minutes.  When finished, let sit for at least 5 minutes.

4 – Microwave the chicken for 5 minutes on high.

5 – Serve the chicken on top of the rice, with the sprouts as a side.

–chicken adapted from Italian Microwave Cookbook; other recipes original.

ITALIAN CHICKEN NUGGETS / BRUSSELS SPROUTS WITH PARMESAN AND ONION / TARRAGON CARROTS

–4 chicken tenderloins or breast strips

–2 eggs

–milk (dairy, soy, or almond, 1 tablespoon)

–cornbread stuffing mix (packaged)

–olive oil

–salt and pepper

–basil, oregano, garlic powder, paprika

–Brussels sprouts (one-half package, fresh)

–Parmesan cheese

–onion (one-half, medium)

–carrots (4)

–tarragon (fresh if possible)

 

1 – Place chicken on a plate.  Cut into pieces about 1 inch wide.  Season the chicken with salt, pepper, basil, oregano, and garlic powder.  Crack eggs in a bowl, adding the milk.  Place the chicken in the egg and milk solution.  Place cornbread stuffing mix in a plastic bag.  Pound with fist on the bag, mincing the stuffing.  Dump the stuffing onto a plate.  With a fork, lift each chicken piece from the egg and milk solution and roll in the breading.  Then place in a covered baking dish.  When finished, add a little water to the dish.  Sprinkle the chicken with paprika.  Add a little olive oil.  Set aside.

2 – Cut each Brussels sprout into two pieces.  Place in large, wide-mouthed, covered baking dish.  Chop the onion.  Season with salt, pepper, and olive oil.  Add 1 and one-half inch of water.  Cook on high in the microwave for 15 minutes.  When finished, lift the cover and sprinkle Parmesan cheese, generously, on top.  Recover to preserve warmth and to melt the cheese.

3 – Peel and slice the carrots.  Place in a baking dish.  Season with salt, pepper, tarragon, and olive oil.  Add a small amount of water.  Cook on high for 4 minutes in the microwave.

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

5 – Serve hot.

–chicken nuggets adapted from food.com; Brussels sprouts and carrots original.

SPICY CREOLE TILAPIA / BRUSSELS SPROUTS WITH FAUX BACON / QUINOA

Note:  This dinner takes 35 minutes microwave time.  Do start a little early. 

–2 tilapia (medium)

–Creole seasoning (ready-prepared)

–garlic powder

–cayenne pepper

–lime juice

–salt and pepper

–olive oil

–Brussels sprouts (one-half package, fresh)

–Bac’n pieces (soy artificial bacon)

–chicken broth (non-fat, low sodium)

–onion

–quinoa

 

1 – Pour two-thirds cup of quinoa in wide-mouthed, large, covered baking dish.  Pour one and one-third cups of chicken broth in dish.  Season with one teaspoon of salt and a tablespoon of olive oil.  Cook for 15 minutes in microwave.  (Check mid-way to be sure that broth is not bubbling up too much for the size of your dish.)  When finished, keep covered and set aside.

2 – While quinoa is cooking, rinse Brussels sprouts and carefully slice each sprout in half.  Place in very large, covered baking dish.  Slice one-half onion and place on top.  Add one inch of chicken broth.  Season with salt, pepper, olive oil, and Bac’n pieces (the latter generously).  Cook for 15 minutes in microwave on high.

3 – Place tilapia in covered baking dish.  Add a little water.  Drench in lime juice.  Season with cayenne pepper, salt, pepper, Creole seasoning, and olive oil.  Cook for 5 minutes in microwave on high. 

4 – Serve the tilapia on top of the quinoa, with the Brussels sprouts as a side.

 –tilapia adapted from Whole Foods Market; Brussels sprouts adapted from Food Network (Rachael Ray); quinoa original.

 

ASIAN FRIED CHICKEN / BRUSSELS SPROUTS

–4 chicken tenderloins or breast strips

–fine bread crumbs (plain)

–olive oil

–ginger

–garlic powder

–soy sauce

–brown sugar

–sesame seeds (toasted, if possible)

–cayenne pepper

–Brussels sprouts (15 to 20 sprouts)

 

1 – Put chicken pieces in plastic bag. Add salt, pepper, ginger, garlic powder, cayenne pepper, and olive oil (to coat). Pour out into baking dish with cover. Add soy sauce lightly. Add water to dilute the soy sauce, about one-fourth cup. Top with sesame seeds. Set aside.

 2 – Cut each Brussels sprout into two pieces with sharp knife. Pour into large, wide-mouthed baking dish. Add the same spices as for the chicken–salt, pepper, garlic powder, cayenne pepper, soy sauce, sesame seeds, and olive oil. Fill to about one inch of water, to cover the sprouts. Cook uncovered for 15 minutes on high, checking toward the end to be sure that water has not boiled out. Cover to keep warm after cooking is finished.

3 – Cook the chicken for 5 minutes.

4 – Serve immediately.

 

–adapted from Real Simple recipes.

GARLIC FRIED CHICKEN / BRUSSELS SPROUTS & ONIONS

–4 chicken tenderloins or breast strips

–garlic powder

–cayenne pepper

–salt and pepper

–olive oil

–cornbread stuffing

–Brussels sprouts – 15 to 20 individual, fresh

–onion (one-half)

–oregano

 

1 – Place the chicken in a plastic bag. Sprinkle garlic powder, cayenne pepper, salt and pepper right in the bag on top of the chicken. Add olive oil and cover completely. Sift cornbread stuffing into the bag. Shake. Place prepared chicken in covered dish. Set aside.

2 – Rinse Brussels sprouts. Cut each individual sprout into two pieces. Chop half an onion. Place sprouts and onion in a wide-mouthed large dish; make one layer. Sprinkle with oregano, salt, and pepper. Season with olive oil. Add one inch of water to dish. Cook for 15 minutes in microwave. Check toward the end to see that water has not boiled out; add more water if necessary.

3 – Cook chicken for 5 minutes.

4 – Serve hot.

 

Chicken recipe adapted from Food Network.  Brussels sprouts recipe original.