BONE-IN HERB CATFISH WITH CHOPPED FRESH TOMATO & CAPERS IN WHITE WINE SAUCE

Note: I used Mrs. Dash for seasoning, for ease of preparation, but a good combination of fresh herbs would be basil, oregano, and dried bay leaves.

For 2:

–catfish (whole, dressed, medium size)

–Mrs. Dash (bottled seasoning)

–salt and pepper

–tomato (fresh, 2 slices, chopped)

–capers (bottled, 1 to 2 tablespoons, to taste)

–olive oil

–white wine

1 – Place the catfish in a long, covered, baking dish.  Season the top with salt, pepper, Mrs. Dash, and olive oil.  Fill dish with one-half inch of white wine.  Microwave on high for 3 minutes.

2 – Turn over the catfish, carefully.  Season with salt, pepper, Mrs. Dash, and a few drops of olive oil.  Place chopped tomato and capers on top.  Microwave on high for another 3 minutes.

3 – Using a very sharp knife, cut the catfish into two pieces.  Serve one piece for each dinner guest. Serve the catfish hot, with some tomato and capers on top, and white wine sauce to moisten.

–recipe original.

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DILLED COD TOPPED WITH CRAB MEAT – PARMESAN – TOMATO – CAPERS IN SHERRY SAUCE

Note:  Due to your requests, I’m going to start giving exact ingredients for cooking.  Use more herbs/spices if your taste calls for it. 

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

 –crab meat (1 small can, drained)

 –Parmesan cheese (shredded, one-half cup)

 –tomato (1, medium, chopped)

 –capers (bottled, 2 tablespoons)

 –sherry (cooking sherry is fine, one-fourth cup)

 –dill (bottled, one-fourth teaspoon)

 –salt and pepper

 –olive oil

 1 – Place the cod in a covered baking dish with one-fourth cup of sherry.  Season with salt, pepper, and olive oil (to taste).  Set aside.

 2 – In a small mixing bowl, place 1 small can of drained crab meat; one-half cup of shredded Parmesan cheese; 1 medium, chopped tomato; and 2 tablespoons of capers.  Stir well.  Then spread over the top of the cod.  Sprinkle one-fourth teaspoon of dill on top.

 3 – Season the cod and crab meat topping with a sprinkle of salt, pepper, and olive oil (to taste).

 4 – Microwave on high for 9 minutes.  Cod is done when it begins to flake apart.

 5 – Serve the cod/crab meat topping hot.

 –cod adapted from Taste of Home web site.

BREADCRUMB – TOPPED COD IN WHITE WINE & SERVED WITH CREAMY SAUCE OF CRAB MEAT – PARSLEY – MINT – CAPERS – LEMON – WHITE WINE – EXTRA VIRGIN OLIVE OIL ATOP JASMINE RICE

Note:  The original recipe for the sauce used tuna.

For 4:

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

–breadcrumbs (boxed)

–white wine

–olive oil

–jasmine rice (1 cup, packaged)

The sauce:

–crab meat (one-half small can, drained)

–parsley (fresh, 1 handful, chopped)

–mint (5 leaves, fresh, chopped, optional)

–capers (2 tablespoons, drained, bottled)

–lemon juice (bottled, 1 squirt)

–white wine (3 tablespoons)

–extra virgin olive oil (3 tablespoons)

1 – Place the cod in a covered baking dish with a little white wine.  Drench in olive oil.  Season with salt and pepper.  Sprinkle lightly with breadcrumbs.  Microwave on high for 8 and one-half minutes.  (Cod is done when it begins to break apart.)

2 – Place the following in a food processor:  one-half small can of drained crab meat; 1 chopped handful of fresh parsley, 5 chopped leaves of fresh mint (optional), 2 tablespoons of drained capers, 1 squirt of lemon juice, 3 tablespoons of white wine, 3 tablespoons of extra virgin olive oil.  Puree until creamy; it takes some time to make a creamy sauce in a food processor.

3 – Serve the cod hot, with the sauce at room temperature and ladled over the top.  Place the cod on jasmine white rice (1 cup rice, 1 and three-fourth’s cup water, microwave on high for 5 minutes, then microwave on 50 percent power for 10 minutes).

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

A Simple Dinner:  HERB CHICKEN WITH SLICED BLACK OLIVES & CAPERS

For 4:

–6 chicken tenderloins or breast strips

–marjoram, thyme

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

–capers (2 tablespoons, bottled)

–salt and pepper

–olive oil

1 – Place the chicken in a covered baking dish with a little water.  Season the chicken with salt, pepper, marjoram, thyme, and olive oil.  Sprinkle 1 small, drained, can of sliced black olives on top.  Add 2 tablespoons of capers.

2 – Microwave the chicken for 8 minutes on high.

3 – Serve the chicken hot.

–recipe original.

A Simple Dinner:  CRAB CAKES CARIB WITH HOT SAUCE – GARLIC – PARMESAN – LEMON JUICE – CAPERS IN CREAM SAUCE WITH A SIDE OF AVOCADO

Note:  Buy packaged crab cakes for an easy dinner. 

For 4:

–crab cakes (4, ready-prepared)

–hot sauce

–minced garlic (in a jar)

–Parmesan cheese

–lemon juice

–capers

–soy creamer (or dairy)

–olive oil

–avocados (2, fresh, medium)

1 – Place a small amount of soy or dairy creamer in a covered baking dish.  Microwave on high for 1 and one-half minutes.  Place the ready-prepared crab cakes in the creamer.  Drench in lemon juice.  Place a few drops of hot sauce on top, half a teaspoon of minced garlic on each cake, a few capers (without liquid), and sprinkle Parmesan cheese to finish.  Add a drop or two of olive oil atop each crab cake.

2 – Microwave on high for 2 minutes.

3 – Serve the crab cakes, with sauce, hot, with a side of half an avocado per person..

–crab cakes inspired by Rene Verdon’s The White House Chef Cookbook.

COD & SHRIMP NATURALLY WITH ALMOND SAUCE ON THE SIDE

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

–shrimp (8 to 10, small, thawed from frozen)

–salt and pepper

–olive oil

Almond sauce:

–almonds (15)

–marinara sauce (2 tablespoons)

–green onions (4, chopped)

–capers (1 tablespoon)

–green olives (10, from a jar)

–salt and pepper

–extra virgin olive oil (1 tablespoon)

–flour (1 teaspoon)

1 – To make the sauce, place in a food processor, 15 almonds, 2 tablespoons marinara sauce, 4 chopped green onions, 1 tablespoon capers, 10 green olives, 1 teaspoon flour, 1 tablespoon extra virgin olive oil, and salt and pepper to taste.  Pulse until smooth.  Cover; be prepared to serve at room temperature.

2 – Place the cod in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 8 minutes.  Set aside, still covered.

3 – Place 8 to 10 small, thawed, shrimp in a covered baking dish.  Season with salt, pepper, and olive oil.  Microwave on 50 percent power for 4 minutes.

3 – Pour the shrimp on top of the cod.

4 – Serve the cod and shrimp hot, with the almond sauce on the side.

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

MARINATED ROSEMARY SALMON WITH LEMON SLICES & CAPERS IN MARSALA WINE

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

–lemon juice

–lemon

–rosemary (fresh

–Marsala wine (or substitute any red wine)

–capers (a dozen, with a little liquid)

–olive oil

–salt and pepper

1 – Place the salmon in a plastic bag.  Sprinkle with rosemary and add a little Marsala wine.  Marinate in the refrigerator for at least 2 hours before dinner.

2 – Place the salmon in a covered baking dish with a little Marsala wine.  Drench in lemon juice.  Season with salt, pepper, rosemary, and olive oil.  With a very sharp knife, slice a lemon.  Then place the lemon slices atop the salmon.  Sprinkle capers, with a little of their juice, atop the lemon slices.

3 – Microwave the salmon for 5 minutes on high.

4 – Serve the salmon hot, atop rice, couscous, quinoa, or pasta if desired (recipes, see the search box on this blog).

–recipe adapted from the food.com web site.

A Celebratory Dinner for 2:  HERB CHICKEN & SHRIMP IN MARINARA SAUCE MADE WITH VINE-RIPENED TOMATO

Note:  This delicious and fancy entrée, designed by well-recognized chef Edward Giobbi, can be prepared and cooked in less than 30 minutes using the microwave.

–4 chicken tenderloins or breast strips

–shrimp (8 small, fresh)

–tomato (medium, vine-ripened, fresh)

–rosemary, basil, mint, parsley (fresh if possible)

–cayenne pepper (bottled)

–capers (bottled)

–minced garlic (in a jar)

–white wine (use the real, not cooking)

–salt and pepper

–olive oil

1 – Chop the tomato, and place in a covered baking dish with just a few drops of white wine.  Season with salt, pepper, rosemary, basil, mint, cayenne pepper, and olive oil.  Drop half a dozen capers on top.  Stir in 1 teaspoon of minced garlic.  Microwave on high for 3 minutes.

2 – When finished, nestle the chicken amid the marinara sauce.  Season with salt, pepper, rosemary, basil, mint, cayenne pepper, and olive oil.  Place chopped parsley on top.  Set aside.

3 – Place 8 small shrimp in a small, covered microwaveable bowl with a very small amount of water.  Microwave on high for 2 minutes.  When finished, keep covered to preserve warmth.

4 – Microwave the chicken for 5 and one-half minutes.  When finished, pour the shrimp atop.

5 – Serve the chicken and shrimp hot, with the marinara sauce.

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

CHICKEN WITH LEMON SLICES – BUTTER – CAPERS – GARLIC – PARSLEY IN LEMON – WHITE WINE SAUCE ATOP FARFALLE PASTA

–chicken tenderloins or breast strips

–lemon (fresh)

–Promise margarine (heart-healthy)

–capers (about a dozen, bottled)

–minced garlic (in a jar)

–parsley (fresh)

–lemon juice

–white wine

–olive oil

–farfalle pasta (boxed, bowtie shape)

1 – Place 1 cup of farfalle pasta in an uncovered baking dish.  Add water to 1 inch above the pasta.  Season with salt.  Microwave the pasta for 6 minutes on high; then microwave for 8 minutes on 50 percent power.  (This will produce al dente pasta.)  When finished, keep covered to preserve warmth. 

2 – Place chicken in a covered baking dish with a little white wine.  Drench the chicken in lemon juice.  Dot with margarine and minced garlic.  Sprinkle about a dozen capers on top. With a very sharp knife, slice a lemon, and place the slices atop the chicken.  Sprinkle chopped parsley on top.  Season with a few drops of olive oil.   Microwave on high for 5 and one-half minutes.

3 – Serve the chicken hot, atop the pasta.

–chicken adapted from “delish” web site; pasta original.

MEDITERRANEAN TUNA STEAKS WITH BASIL – TOMATO – ONION – CAPERS – GARLIC / WHITE RICE

–tuna steak (medium size)

–basil (fresh if possible)

–tomato (Roma, 1, fresh)

–onion (one-half, sliced)

–capers (about a dozen)

–garlic powder

–salt and pepper

–olive oil

–white rice (boxed, instant)

1 – Chop 1 tomato, and place in a covered baking dish.  Then slice one-half onion, and place in the dish.  Add 12 capers.  Season with basil, garlic powder, salt, pepper, and olive oil.  Microwave on high for 3 minutes.  When finished, nestle the tuna steak amid the vegetables.  Season with salt, pepper, garlic powder, and olive oil.  Set aside.

2 – Place two-thirds cup of white rice in a covered baking dish.  Add two-thirds cup of water.  Season with salt and olive oil.  Microwave on high for 2 minutes.

3 – Microwave the tuna steak for 3 minutes.  Be careful not to overcook.

4 – Serve the tuna atop the white rice.  I also served bean soup and a salad.

–tuna steak adapted from Epicurious web site; rice original.

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.

OVEN FRIED COD TACOS WITH SEASONED SAUCE – SLAW – CHUNKY TOMATO SALSA / BAKED NAVY BEANS WITH CATSUP & BROWN SUGAR

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

–corn tortilla shells

–mayonnaise

–yogurt (non-fat, plain)

–plain breadcrumbs (boxed)

–cumin

–oregano

–dill

–salt and pepper

–olive oil

–banana peppers (bottled, cut)

–lime juice

–cayenne pepper

–capers

–angel hair slaw

–chunky tomato salsa (your favorite degree of spicy, bottled)

–navy beans (dried; soak overnight)

–onion (one-half)

–catsup (one-half cup)

–brown sugar (2 generous tablespoons)

–chicken broth (non-fat, low sodium)

1 – Place two-thirds cup of navy beans in a slow cooker.  Slice one-half onion and add to the cooker.  Place one-half cup of catsup and 2 generous tablespoons of brown sugar in the cooker.  Add chicken broth just to cover the beans and sauce.  Cook in a slow cooker for 7 hours; do not remove lid to cover, because cooking will be compromised.  When finished, keep setting on “warm” until time for dinner.

2 – Place 2 tablespoons of mayonnaise and 2 tablespoons of yogurt in a small bowl.  Add half a dozen cut portions of banana peppers and about a dozen capers.  Season with salt, pepper, cumin, oregano, dill, cayenne pepper, and a squirt of lime juice.  Stir well.  Set aside.

3 – Place 2 handfuls of angel hair slaw in a colander and rinse well.  Then place in a bowl for serving.

4 – Place cod in a covered baking dish with a little water.  Season with salt, pepper, and generously with olive oil.  Sprinkle plain breadcrumbs on top.  Microwave on high for 6 minutes.

6 – Microwave 2 tortilla shells for 30 seconds.

5 – Use a buffet to serve dinner.  Have guests place a portion of cod within a tortilla shell, then add slaw and sauce.  Finish with salsa.  Serve the beans as a side.

–cod tacos adapted from allrecipes.com; recipe for beans original.

BREADED LEMON COD WITH CAPERS – GARLIC – PARSLEY / GARLIC GREEN BEANS IN WHITE WINE SAUCE

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

–plain breadcrumbs (boxed)

–lemon juice

–capers (bottled)

–garlic powder

–parsley (fresh if possible)

–green beans (frozen, 2 handfuls)

–white wine (cooking wine is fine)

1 – Place cod in a plastic bag.  Season with lemon juice, salt, pepper, garlic powder, and olive oil.  Pour a small amount of plain breadcrumbs in the plastic bag.  Shake well.  Then place the cod in a covered baking dish with a little water.  Sprinkle capers and chopped parsley on top.  Set aside.

2 – Place 2 handfuls of green beans in a covered baking dish.  Season with salt, pepper, garlic powder, and olive oil.  Add a small amount of white wine to the green beans.  Top the green beans with chopped parsley.  Microwave on high for 5 minutes.

3 – Microwave the cod for 6 minutes.

4 – Serve the cod hot, with the green beans as a side.

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

OVEN FRIED COD ROLLED IN WHOLE WHEAT BREADCRUMBS ACCOMPANIED BY HOMEMADE TARTAR SAUCE WITH CHIVES – TARRAGON – PARSLEY – CAPERS / PARSLEYED BABY DUTCH POTATOES / BROCCOLI / BARBECUED PINTO BEANS WITH VIDALIA ONION IN CHICKEN BROTH

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

–whole wheat chicken stuffing (boxed)

–chives (bottled)

–tarragon (fresh if possible)

–Italian parsley (fresh if possible)

–capers (12 or so, bottled)

–mayonnaise

–salt and pepper

–olive oil

–broccoli (1 head, fresh)

–baby Dutch yellow potatoes (one-half package)

–pinto beans (dried; soak overnight)

–Vidalia onion (1, medium)

–chicken broth (non-fat, low sodium)

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

1 – Place two-thirds cup of pinto beans in a slow cooker.  Add 2 cups of chicken broth and 1 cup of barbecue sauce.  Slice an onion and add to the cooker.  Season with one-half teaspoon of salt and a little olive oil.  Cook on high for 6 hours.  When finished, keep on warm setting until time for dinner.

2 – Place a generous amount of whole wheat chicken stuffing on a plate.  Place the cod on top.  Drizzle olive oil generously.  Roll the cod in the breadcrumbs.  Place in a covered baking dish with a very tiny amount of water (just for steaming).  Set aside.

3 – Place one-half package of baby Dutch potatoes in a mixing bowl.  Rinse well.  Then place on cutting board, cutting into 1-inch size pieces.  Place in a covered baking dish with 1 inch of water.  Microwave for 12 minutes on high.

4 – Place 3 tablespoons of mayonnaise in a small bowl.  Season with chives, tarragon, capers, and minced parsley.  Stir well.  Keep in refrigerator until time for dinner.

5 – Cut the stalk from a head of broccoli, leaving the stems and florets.  Arrange in a covered baking dish.  Add a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

6 – Microwave the cod for 6 minutes.

7 – Serve the cod accompanied by the tartar sauce, hot, with the beans, broccoli, and potatoes as sides.

–recipe for tartar sauce from The Best of French Cooking; other recipes original.

GARLIC SALMON WITH VIDALIA ONION IN TOMATO – COCONUT SAUCE / CREAMY WHITE RICE / FRESH TOMATO – AVOCADO SALAD WITH CAPERS & FETA

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

–garlic salt

–Vidalia onion (1, small)

–tomato sauce

–coconut milk (lite, canned)

–white rice (instant, boxed)

–milk (dairy, almond, or soy)

–tomato (1, large)

–avocado (1, medium)

–capers (bottled)

–feta cheese (one-half small package)

–salt and pepper

–olive oil

 

1 – Slice the onion and place in a covered baking dish.  Add one-fourth cup of tomato sauce and one-fourth cup of coconut milk.  Season with garlic salt, salt, and pepper.  Microwave on high for 3 minutes.  Then place salmon amid the sauce.  Season the salmon with salt, pepper, and garlic salt.  Set aside.

2 – Measure two-thirds cup of instant white rice into a covered baking dish.  Add two-thirds cup water.  Season with salt.  Microwave on high for 2 minutes.  Set sit for at least five minutes.

3 – Measure one-fourth cup of coconut milk and one-fourth cup of plain milk into a measuring cup.  Microwave on high for 1 minute.  When finished, keep covered to preserve warmth.

4 – Slice the tomato and avocado, and place on a serving plate.  Add about a dozen capers and one-half container of feta cheese.  Season with salt, pepper, and olive oil.

5 – Microwave the salmon for 5 and one-half minutes.  When finished, test the center to be sure that it is done.  If not, replace in the microwave for 1 minute more.

6 – Stir the coconut milk/milk into the rice.

7 – Serve the salmon on top of the white rice, with the salad as a side.

–salmon and rice adapted from Pete Wells’s web site; salad original.

FLOUNDER MEDITERRANEAN / BOWTIE PASTA AL DENTE / GARLIC BROCCOLI

–2 fillets of flounder (medium, fresh)

–tomato (1, medium)

–onion (one-half, medium)

–capers (bottled, 3 tablespoons)

–black olives (one-half small can)

–Parmesan cheese

–white wine (cooking wine is fine)

–salt and pepper

–garlic salt

–oregano, basil, bay leaf

–bowtie pasta (1 cup, dry)

–broccoli (1 head)

1 – Place 1 cup of pasta in an uncovered baking dish.  Add water to 1 inch above the pasta.  Season with salt and olive oil.  Microwave on high for 2 and one-half minutes; then microwave on 50 percent power for 8 and one-half minutes.  When finished, cover to preserve warmth.

2 – Chop the tomato and onion and add to a covered baking dish. Place capers and black olives over the tomato and onion.  Add a small amount of white wine.  Season with salt, pepper, garlic salt, oregano, basil, 2 bay leaves, and olive oil.  Sprinkle Parmesan cheese on top, and then stir the dish.  Microwave on high for 3 minutes.  Then add the flounder to the dish.  Season with salt, pepper, garlic salt, oregano, basil, and olive oil.  Sprinkle Parmesan cheese on top.  Set aside.

3 – Separate the florets and stems of the broccoli from the stalk.  Place in a covered baking dish with a little water.  Season with salt, pepper, garlic salt, and olive oil.  Microwave on high for 4 minutes.

4 – Microwave the flounder and vegetables for 5 minutes.

5 – Serve the flounder and vegetables on top of the pasta, with the broccoli as a side.

–flounder adapted from allrecipes.com; broccoli original.

COLD HERBED SALMON WITH FETA MAYONNAISE / FRENCH BALSAMIC POTATO SALAD WITH WHITE WINE – TARRAGON – GREEN ONION – OLIVE OIL / TOMATO SLICES WITH SWEET PICKLE RELISH & GREEN OLIVES

Note: Prepare ahead of time.

 

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

–herbs de provence (bottled; tarragon, marjoram, basil, oregano, basil)

–potatoes (5, small, red)

–white wine (cooking wine is fine)

–tarragon (bottled)

–green onion (3 stalks)

–extra virgin olive oil

–mayonnaise

–lemon juice

–capers (bottled)

–feta cheese (half a small package)

–salt and pepper

–balsamic vinegar

–tomato (sliced, fresh, large)

–pickle relish

–green olives

 

1 – Place the salmon in a covered baking dish with a little water.  Season with salt, pepper, and herbs de provence.  Microwave for 4 and one-half minutes on high.  When finished, let cool, and then place in refrigerator until time for dinner.

2 – Place 4 tablespoons of mayonnaise in a small mixing bowl.  Season with lemon juice, salt, and pepper.  Add about 12 capers.  Pour in the feta cheese.  Stir.  Refrigerator until time to serve.

3 – Slice the potatoes one-quarter inch thick.  Place in a covered baking dish with 1 inch of water.  Season with salt and pepper.  Microwave for 15 minutes on high.  Let cool.  Drain water.  Add 1 inch of white wine.  Sprinkle with tarragon, salt, and pepper.  Cut green onion into one-half inch pieces, and add to the potatoes.  Sprinkle balsamic vinegar over the potatoes, and sprinkle extra virgin olive oil also.  Stir gently.  Do not refrigerate.  Serve room temperature.

4 – Slice the large tomato into thick slices.  Season with salt and pepper.  Arrange on a plate.  Place sweet pickle relish in the center of each slice of tomato.  Drop green olives around the plate.

5 – Place a tablespoon of the feta mayonnaise in the center of each portion of salmon.

6 – Serve the salmon cold, with the feta mayonnaise on top.  Serve with room-temperature potato salad and cold tomato slices.

–salmon and tomatoes adapted from Instant Gourmet; French potato salad adapted from a recipe of a friend in Shakopee, Minnesota.

A Simple Dinner:  ROSEMARY SALMON WITH LEMON & CAPERS IN WINE SAUCE / CARROTS WITH BROWN SUGAR / GREEN SALAD WITH FETA & CROUTONS

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

–rosemary

–capers (about a dozen)

–red wine (cooking wine is fine)

–lemon juice

–salt and pepper

–olive oil

–miniature carrots

–brown sugar

–salad greens

–feta cheese

–croutons (seasoned)

–salad dressing (your favorite, bottled)

1 – Place the salmon in a covered baking dish.  Drench with lemon juice, and the add one-quarter cup of red wine.  Season with rosemary, salt, pepper, and olive oil.  Add capers on top.  Set aside.

2 – Place 20 miniature carrots in a covered baking dish.  Season with salt, pepper, olive oil, and brown sugar.  Microwave on high for 4 minutes.

3 – Place 2 handfuls of salad greens in a mixing bowl.  Add one-half cup of feta cheese.  Sprinkle with salt, pepper, and croutons (generously).  Add 2 tablespoons of your favorite salad dressing.

4 – Cook the salmon for 4 and one-half minutes.  When finished, test the center to be sure that it is done.  If not, replace in the microwave for 1 minute more.

–salmon recipes from allrecipes.com; other recipes original.

PAPRIKA COD WITH CAPERS – CAYENNE – GARLIC / GARLIC PASTA

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

–capers (about a dozen)

–lemon juice

–cayenne pepper

–garlic powder

–paprika

–pasta

–salt and pepper

–olive oil

 

1 – Measure 1 cup of pasta into a covered baking dish.  Fill with water just to cover.  Season with one-half teaspoon of salt, garlic powder, and a few drops of olive oil.  Microwave on high for 2 and one-half minutes; then microwave on 50 percent power for 7 and one-half minutes.  When finished, keep covered to preserve warmth.  Before serving, drain in a colander. 

2 – Place cod in a covered baking dish.  Add a little water, and drench the cod in lemon juice.  Season with cayenne pepper (just a little), garlic powder, paprika, salt, pepper, and olive oil.  Add the capers on top.  Microwave on high for 6 minutes.  When finished, test the center to be sure that it is done.  If not, replace in the microwave for 1 minute.  (Thick cod may take up to 4 minutes longer.  Do not overcook.)

3 – Serve the cod, hot, on top of the pasta.  I also served squash casserole, which can be found by using the search box in this blog.

–cod adapted from “healthy recipes” on the web; pasta original.

PARMESAN CHICKEN WITH CRUSHED ALMONDS / SPICY OVEN FRIED OKRA / TOMATO SALAD WITH AVOCADO, FETA, & CAPERS

–4 chicken tenderloins or breast strips

–Parmesan cheese (shredded)

–almonds (sliced, one-third small package)

–parsley (fresh if at all possible)

–fine plain breadcrumbs

–eggs (2)

–milk (2 teaspoons, dairy, soy, or almond)

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–cayenne pepper

–cut okra (one-half package, frozen)

–cornbread stuffing (boxed, one-half cup)

–tomatoes (2 medium)

–avocado (one-half medium)

–feta cheese

–capers

–basil (fresh if possible)

 

1 – Break 2 eggs into bowl.  Add milk.  Season with salt, pepper, and a dollop of olive oil.  Place chicken in bowl and submerge.  Place breadcrumbs on a large plate.  Place the chicken, piece by piece, on the breadcrumbs and roll to cover.  Put the chicken in a covered baking dish.  Pour in a small amount of chicken broth.  Place the sliced almonds in a plastic bag, and crush by pounding with fist against the kitchen counter.  Pour on top of the chicken.  Season with salt, pepper, parsley, and a tad of olive oil.  Set aside.

2 – Place the okra in a covered baking dish.  Season with salt, pepper, cayenne pepper, and olive oil.  Add 1 inch of water.  Cook on high in the microwave, covered, for 4 minutes.  Then cook for 10 minutes on 50 percent power.  Stir in breadcrumbs, and then cook for 1 minute more.

3 – Slice the tomato and the avocado.  Place on a serving plate.  Add feta cheese, capers, and basil.  Drizzle with olive oil.

4 – Cook the chicken on high for 5 minutes.  Then top with the Parmesan cheese.

5 – Serve the chicken and okra hot, and the tomato salad cold.

–chicken adapted from the French Microwave Cookbook; okra and salad recipes original.

OREGANO TILAPIA WITH CRUSHED CROUTONS / GREEN SALAD WITH CAPERS, TOMATO, FETA, ONION, & WALNUTS

–2 medium tilapia

–croutons (seasoned, packaged)

–oregano (fresh if possible)

–olive oil

–salt and pepper

–salad greens

–capers

–tomato (1 fresh, medium)

–onion (one-half, medium)

–feta cheese (half a package of crumbled)

–walnuts (handful)

 

1 – Place the tilapia in a plastic bag.  Season with salt, pepper, oregano, and olive oil.  Place a generous portion of croutons in a separate plastic bag.  Crush against the kitchen counter with your fist.  Then pour the crushed croutons in the bag with the tilapia.  Shake well.  Place the tilapia in a covered baking dish with a little water.  Pour any remaining croutons over the top.  Cook in the microwave on high for 5 minutes.

2 – Place 2 handfuls of salad greens in a mixing bowl.  Chop the tomato and onion, and place in the bowl.  Add the feta, walnuts, and about 2 dozen capers.  Pour some of the caper juice into the salad.  Salt and pepper the salad.  Add olive oil to taste.  Stir well.

3 – Serve the hot tilapia with the cold salad on the side.

–recipes original.

CHICKEN CACCIATORE / GREEN PEAS WITH MUSHROOMS

–4 chicken tenderloins or breast strips

–tomato sauce (one-half can)

–diced tomatoes (one-half can)

–garlic powder

–basil and oregano (fresh if possible)

–white wine

–fine breadcrumbs (boxed, one-third cup)

–chicken broth (non-fat, low sodium)

–capers

–salt and pepper

–olive oil

–onion (one-half, medium)

–green peas (frozen, one-half package)

–mushrooms (4 or 5 small)

 

1 – Slice the onion and place in bottom of a covered baking dish.  Add a little wine and a little chicken broth (about one-fourth cup each).  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  Set aside.

2 – Place the chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Sift breadcrumbs in bag and shake well.  Set aside.

3 – Drain the diced tomatoes.  Place throughout the bottom of the baking dish.  Pour in the tomato sauce.  Stir.  Season with basil and oregano.  Place the chicken on top.  Season with garlic powder and olive oil.  Add about a dozen capers on top.  Set aside.

4 – Pour green peas in a covered baking dish.  Slice mushrooms and place on top.  Season with salt, pepper, and olive oil. Add an inch of water.  Cook on high in the microwave for 5 minutes.

5 – Cook the chicken on high in the microwave for 8 minutes.

6 – Serve the dinner hot.

–chicken inspired by food.com; green peas original.

LEMON CHICKEN WITH PINE NUTS AND PARSLEY / BROCCOLI / DILLED TOMATOES WITH CAPERS AND ONION

–4 chicken tenderloins or breast strips

–pine nuts (half small package)

–parsley (fresh if possible)

–capers

–lemon juice

–broccoli

–tomatoes (2 fresh, medium)

–dill (fresh if possible)

–capers

–onion (one-half, medium)

–olive oil

–salt and pepper

–yogurt (plain, non-fat – optional)

 

1 – Place chicken in a covered baking dish.  Sprinkle with pine nuts, parsley, capers (2 tablespoons), lemon juice (generous amount).  Season with olive oil.  Set aside.

2 – Cut stalk off broccoli, and then chop in large pieces.  Place in covered baking dish.  Season with pine nuts, parsley, capers (1 tablespoon), lemon juice, and olive oil.  Cook in microwave on high for 4 minutes (longer if want tenderer broccoli).

3 – Slice tomatoes and onion.  Place the onion on top of the tomatoes on a serving plate.  Sprinkle with dill and capers (1 tablespoon).  Season with olive oil. 

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

5 – Prepare the plates by covering each with one-fourth inch of yogurt.  Add food on top of the yogurt.  (This is optional)

6 – Serve the chicken and broccoli hot, and the tomato salad cold.

–adapted from Real Simple.

COD WITH CAPERS AND ROSEMARY / LEMON PEPPER BROCCOLI

–cod (the size of 3 decks of cards)

–capers

–rosemary (fresh if possible)

–white wine (cooking wine is fine)

–lemon juice

–garlic powder

–salt and pepper

–olive oil

–broccoli

–lemon pepper (bottled)

 

1 – Place cod in a covered baking dish.  Pour one-fourth cup of white wine over the cod, and then drench the cod in lemon juice.  Place about a dozen capers on top.  Season with rosemary, garlic powder, salt, pepper, and olive oil.  Set aside.

2 – Prepare broccoli by cutting off large stalk, leaving some shoots and the florets.  Place in a covered baking dish.  Season with salt, pepper, lemon pepper, and olive oil.  Cook in microwave on high for 5 minutes (shorter if you like very firm broccoli).

3 – Cook cod for 6 minutes.

4 – Serve dinner hot.  I served a baked potato with yogurt with the dinner (use the search box to enter baked potato to get baking time for 2 potatoes; the potatoes should be microwaved first).

–adapted from Cook for Your Life.

TILAPIA WITH CAPER – PARSLEY SAUCE / FETA – ONION GREEN PEA SALAD / DILLED POTATOES WITH LEMON

–tilapia (2 medium)

–capers

–parsley (Italian parsley, fresh, if possible)

–white wine

–olive oil

–salt and pepper

–green peas (frozen)

–feta cheese

–onion

–turkey sandwich meat (2 slices)

–potatoes (2 medium, red)

–dill (fresh if possible)

–lemon juice

 

1 – Cook the green peas for 4 minutes in the microwave on high.  No seasoning at this point.  Rinse the green peas (to cool them) in a colander.  Add one-half package of feta cheese, 2 slices of chopped turkey sandwich meat, one-half onion, and season with salt, pepper, and olive oil.  Set aside.

2 – Scrub the potatoes briskly; leave the skins on.  Cut the potatoes in chunks, about the size of a spinning quarter.  Place in baking dish.  Season with dill, generous sprinkling of lemon juice, salt, pepper, and olive oil.  Add one inch of water (or slightly more).  Cook on high in microwave for 15 minutes, uncovered.  When finished cooking, cover to preserve warmth.

3 – Place the tilapia in a covered baking dish.  Add one-fourth cup of white wine.  Place chopped parsley and a sprinkling of capers on top.  Season with salt, pepper, and olive oil.  Bake for 5 minutes in the microwave on high.

4 – Serve the tilapia and potatoes hot; serve the pea salad cold.

–adapted from Real Simple

TILAPIA / GARLIC SPINACH / FETA TOMATOES

–2 tilapia fillets

–lemon juice

–garlic powder

–salt and pepper

–capers

–oregano (fresh if possible)

–paprika

–spinach (fresh, pre-washed)

–2 fresh tomatoes

–feta cheese

–olive oil

 

1 – Place tilapia fillets side-by-side in a microwaveable dish with a cover. Sprinkle lemon juice, garlic powder, paprika, oregano, salt, pepper, capers on top. Cover the whole with a very small amount of fine bread crumbs. Season with olive oil. Set aside.

2 – Place spinach in very large, wide-mouthed dish with cover. Press downward. Add an inch of water.  Sprinkle top with garlic powder, salt, and pepper. Season with generous amount of olive oil. Cook for five minutes on high in microwave. When done, cut across two ways in dish. You may want to drain before serving; otherwise, use slotted spoon and serve in side dish.

3 – Cut two tomatoes in half. Lay skin side down in dish. Sprinkle salt, pepper, oregano on top. Add one drop of olive oil to each tomato half. Finish with crumbled feta cheese. Cook for six minutes.

4 – Cook tilapia for 8 minutes. Serve piping hot.

 

–Tilapia adapted from Taste of Home; other recipes original.