PARSLEYED COD WITH MINCED GARLIC & CAYENNE IN LEMON – LIME SAUCE ATOP JASMINE RICE

Note:  The chef who devised this recipe, Edward Giobbi, says, “Personally, I think this sauce is divine.”  My husband and I concur.

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

–parsley

–minced garlic (in a jar)

–cayenne pepper (optional)

–lemon juice (bottled)

–lime juice (bottled)

–salt and pepper

–olive oil

1 – Place the cod in a covered baking dish.  Drench in both lime and lemon juice, enough to make a sauce.  Season the cod with salt, pepper, and cayenne pepper (optional).  Drop minced garlic on top of the cod.  Sprinkle chopped parsley.  Finish with a few drops of olive oil.

2 – Microwave the cod on high for 8 minutes.  Test to be sure that it is done.  Cod is done when it begins to break apart.

3 – Serve the cod and sauce hot, atop jasmine rice (recipe, see the search box on this blog).

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

SPICY GARLIC – LEMON CHICKEN & SHRIMP WITH BROCCOLI & MUSHROOMS TOPPED WITH GREEN ONIONS & IN SHERRY SAUCE

For 4:

–3 chicken tenderloins or breast strips

–shrimp (thawed from frozen, 10 to 12 small)

–cayenne pepper (bottled)

–minced garlic (in a jar)

–lemon juice (bottled)

–broccoli (florets only from 1 large head)

–mushrooms (5 or 6 baby bellas, sliced)

–green onions (3 stalks, chopped)

–sherry (cooking sherry is fine)

–salt and pepper

–olive oil

1 – Cut the florets from 1 head of broccoli, and place around the edge of a large, covered baking dish.  Slice 5 to 6 baby bella mushrooms, and add atop the broccoli.  Place the chicken in the center of the dish.  Season with lemon juice, minced garlic, salt, pepper, cayenne pepper, and olive oil.  Add a small amount of sherry to the dish.  Microwave on high for 9 minutes.  When finished, keep covered to preserve warmth.

2 – Place 10 to 12 small shrimp in a small, covered baking dish with a little sherry.  Season with salt, pepper, minced garlic, lemon juice, cayenne pepper, and olive oil.  Add a small amount of sherry.  Microwave on high for 2 minutes.  When finished, pour the cooked shrimp atop the chicken dish.

3 – Serve the chicken, shrimp, and vegetables hot, atop rice or quinoa (recipes, see the search box on this blog).

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

PARSLEYED COD & SHRIMP WITH MUSHROOMS – MINT – CAYENNE – GREEN ONIONS – GARLIC IN WHITE WINE & SOY SAUCE

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

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

–mushrooms (6 to 8 baby bellas, sliced)

–mint (fresh if possible)

–cayenne pepper

–green onions (2 stalks, sliced)

–garlic (minced, in a jar)

–white wine

–soy sauce

1 – Place the shrimp in a small covered baking dish with a little water.  Season with mint, cayenne, and olive oil.  Set aside.

2 – Place the 6 to 8 sliced baby bella mushrooms in a covered baking dish with a little white wine and a little soy sauce.  Microwave on high for 3 minutes.

3 – Nestle the cod amid the mushrooms.  Season with salt, pepper, mint, cayenne, minced garlic, and olive oil.  Top with chopped parsley and 2 sliced green onions.  Microwave on high for 6 minutes.

4 – Microwave the shrimp for 1 minute on high.  When finished, place the shrimp on top of the cod.

5 – Serve the cod and shrimp hot, atop pasta or rice if desired (recipes, see search box on this blog).

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

BASIL – TOMATO SALMON WITH TARRAGON – CHIVES – LEMON ZEST – CAYENNE IN MARINARA – ONION – SHERRY SAUCE

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

–basil (fresh)

–tarragon, chives, lemon zest, cayenne pepper

–lemon juice (bottled)

–marinara sauce with basil (I used Newman’s Own)

–onion (one-half, sliced)

–sherry (cooking sherry is fine)

–salt and pepper

–olive oil

1 – Slice half an onion and place in a covered baking dish.  Add one-third bottle of marinara sauce/basil to the dish, along with a very small amount of sherry.  Stir.  Add a few drops of olive oil.  Microwave on high for 3 minutes.

2 – Place the salmon in the sauce/onions.  Drench in lemon juice.  Season with salt, pepper, fresh basil, tarragon, chives, lemon zest, and cayenne pepper (optional).  Add a few drops of olive oil.

3 – Microwave on high for 6 minutes (more because of the sauce).

4 – Serve the salmon and sauce hot, atop pasta if desired (recipe, see search box on this blog).

–salmon adapted from Wolfgang Puck’s web site.

A Simple Dinner:  HERB CHICKEN WITH ONION – GARLIC – THYME – ROSEMARY – MARJORAM – CAYENNE – PARSLEY IN BROTH

Note:  To make this super easy and quick but still good, use all bottled herbs.

–4 chicken tenderloins or breast strips

–minced onion, garlic powder, thyme, rosemary, marjoram, cayenne pepper (optional), and parsley (bottled)

–salt and pepper

–olive oil

–chicken broth (non-fat, low sodium)

1 – Place the chicken in a covered baking dish with a little chicken broth.  Season with salt, pepper, minced onion, garlic powder, thyme, rosemary, marjoram, cayenne pepper (optional), and parsley.  Finish with a few drops of olive oil.

2 – Microwave on high for 5 and one-half minutes.

3 – Serve the chicken hot.

–chicken adapted from allrecipes.com.

SPICY CHICKEN WITH MUSHROOMS & GARLIC IN WHITE WINE – BROTH SAUCE

Note:  This recipe is a chicken marsala variation.

–4 chicken tenderloins or breast strips

–cayenne pepper

–mushrooms (3 baby bellas)

–minced garlic (in a jar)

–white wine

–chicken broth (non-fat, low sodium)

–breadcrumbs (plain, boxed)

1 – Place the chicken in a covered baking dish.  Season with salt, pepper, cayenne pepper.  Then sprinkle a small amount of breadrumbs. 

2 – In a small mixing bowl, place a small amount of both white wine and chicken broth.  Add 2 teaspoons of minced garlic to the liquid.  Stir well, and then pour in the dish with the chicken.  Quarter the 3 baby bella mushrooms and place around, but not on, the chicken.  Season with olive oil.

3 – Microwave on high for 5 and one-half minutes.

4 – Serve the chicken and mushrooms hot.

–recipe original.

BOURBON STREET CHICKEN WITH APPLE JUICE – BROWN SUGAR – BALSAMIC – CATSUP – CAYENNE – GINGER – SOY SAUCE

Note:  Rating on web is 5 out of 5, with almost 3,000 reviews.

–4 chicken tenderloins or breast strips

–apple juice

–brown sugar

–balsamic vinegar

–catsup

–cayenne pepper

–ginger (ground, bottled)

–soy sauce

–water

–salt and pepper

–olive oil

1 – Place the chicken in a covered baking dish.  Season with salt and pepper.

2 – Place 6 tablespoons of soy sauce in a mixing bowl; 5 tablespoons of apple juice; 1 tablespoon of catsup; 2 tablespoons of brown sugar; 6 tablespoons of water.  Season with ginger, a few drops of balsamic vinegar, and cayenne pepper.  Stir well, and then pour over the chicken.  Season with a few drops of olive oil.

3 – Microwave on high for 6 minutes.

4 – Serve the chicken hot, atop jasmine rice (for recipe for rice, use the search box on this blog).

–adapted from food.com web site; original recipe comes from Bourbon Street, New Orleans.

CHICKEN IN SPICY MARINARA SAUCE WITH TOMATO PESTO – MINCED GARLIC – WHITE WINE ATOP ANGEL HAIR PASTA

–4 chicken tenderloins or breast strips

–tomato (vine-ripened, if possible; medium)

–tomato pesto (in a jar)

–minced garlic

–cayenne pepper (bottled)

–white wine

–angel hair pasta (one-quarter package)

–salt and pepper

–olive oil

1 – Place one-quarter package of angel hair pasta in a long, covered baking dish, with 1 inch of water.  Season with salt.  Microwave on high for 5 minutes.  When finished, keep covered to preserve warmth.

2 – Chop the tomato, season with salt and pepper, and place in a covered baking dish.  Place 3 tablespoons of tomato pesto in a measuring cup.  Add 1 tablespoon of minced garlic and a little white wine.  Stir.  Pour the sauce into the dish with the chopped tomato.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.

3 – Nestle the chicken amid the sauce.  Season with salt, pepper, cayenne pepper, and olive oil.

4 – Microwave the chicken and sauce on high for 6 minutes.

5 – Serve the chicken and sauce hot, atop the pasta.

–adapted from allrecipes.com.

BRANDIED CHICKEN SALAD WITH POTATOES – PARSLEY – GARLIC – CAYENNE

–4 chicken tenderloins or breast strips

–2 potatoes (medium)

–parsley (fresh if possible)

–garlic powder

–cayenne pepper (optional)

–salt and pepper

–extra virgin olive oil

–brandy (buy a small, inexpensive bottle)

–olive oil

1 – Wash and scrub 2 new potatoes.  Cut into bite-sized pieces.  Place in a covered baking dish with 1 inch of water.  Season with salt, pepper, and olive oil.  Microwave on high for 10 minutes.  Set aside.

2 – Place the chicken in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 and one-half minutes.  When finished, cut into small pieces.

3 – Place the cooked potatoes and chicken in a mixing bowl.  Season with a generous amount of parsley, garlic powder to taste, cayenne pepper (optional), one-fourth cup of brandy, and extra virgin olive oil.  Stir gently.

4 – Serve the chicken salad warm.  I also served bean soup and broccoli.

–chicken salad inspired by Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

A Simple Dinner:  MARINATED SPICY CHICKEN WITH LEMON SLICES & GARLIC / SPRING MIX SALAD WITH MUSHROOMS – CAULIFLOWER – GREEN ONIONS IN ITALIAN SALAD DRESSING WITH CROUTONS

–4 chicken tenderloins or breast strips

–cayenne pepper (optional)

–lemon (fresh)

–lemon juice (bottled)

–garlic powder

–spring mix salad

–mushrooms (baby bellas, 2 or 3)

–cauliflower (one-fourth head, chopped)

–green onions (3 stalks, chopped)

–Italian salad dressing

–croutons (seasoned)

1 – Place the chicken in a plastic bag, early in the morning to marinate all day.  Add lemon juice, cayenne pepper, garlic powder, salt, pepper, and olive oil.  Before dinner, place the marinated chicken in a covered baking dish with the little water.  With a sharp knife, slice a lemon, and place the pieces atop the chicken.  Set aside.

2 – Place one-third package of spring mix salad in a mixing bowl.  Chop and add 2 baby bella mushrooms, 3 stalks of green onions, and one-fourth head of cauliflower (florets only).  Season with salt and pepper.  Just before dinner, use Italian salad dressing to taste.  Stir well.  Sprinkle seasoned croutons on top.

3 – Microwave the chicken for 5 and one-half minutes.

4 – Serve the salad as a first course.  Then serve the chicken hot.  I also served purple hull pea soup (second course) and carrots with basil (recipes, use the search box on this blog).

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

MARINATED ROSEMARY CHICKEN WITH GARLIC IN BALSAMIC & RED WINE SAUCE / ROTINI PASTA WITH MINT – CELERY – ONION – GARLIC – PARSLEY IN SPICY MARINARA SAUCE TOPPED WITH CROUTONS

–4 chicken tenderloins or breast strips

–rosemary (fresh if possible)

–garlic powder

–balsamic vinegar

–red wine

–salt and pepper

–olive oil

–rotini pasta (dried, packaged)

–mint

–celery (1 stalk, with leaves)

–onion (one-quarter, medium)

–parsley (fresh if possible)

–cayenne pepper (optional)

–marinara sauce (Italian spaghetti sauce, bottled)

–croutons (seasoned, packaged)

1 – In the morning, place chicken in a plastic bag and sprinkle with balsamic vinegar to marinate.  Keep in refrigerator.  When preparing for dinner, place the marinated chicken in a covered baking dish with the balsamic vinegar and a little red wine.  Season with salt, pepper, garlic powder, rosemary, and olive oil.  Set aside.

2 – Place 1 cup of dried pasta in an uncovered baking dish.  Add water to 2 inches above the pasta.  Season with salt.  Microwave on high for 5 minutes, and then microwave on 50 percent power for 6 minutes.  When finished, keep covered to preserve warmth.

3 – Chop celery and onion, and place in a covered baking dish with one-fourth jar of marinara sauce.  Season with mint, parsley, cayenne pepper (optional), salt, pepper, and olive oil.  Microwave on high for 4 minutes.  When finished, add drained pasta to the sauce.  Stir well.  Sprinkle with croutons.  Keep covered.

4 – Microwave the chicken for 5 and one-half minutes on high.

5 – Serve the pasta as a first course.  Then serve the chicken hot.  I also served green beans with almonds and field peas with snaps (recipes, see the search box on this blog).

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

BAY SCALLOPS WRAPPED IN BREADCRUMBS ATOP GREEN PEAS & MUSHROOMS WITH OREGANO – GARLIC – PARSLEY IN WHITE WINE SAUCE / FRESH FRUIT SALAD WITH STRAWBERRIES – ORANGE SLICES – BANANA IN MAYONNAISE SAUCE / PASTA WITH CAULIFLOWER FLORETS & RAISINS IN MARINARA SAUCE SEASONED WITH GARLIC – PARSLEY – CAYENNE

–bay scallops (half a package, thawed from frozen)

–plain breadcrumbs

–green peas

–mushrooms (fresh, baby bellas, 5 or 6, quartered)

–oregano & parsley (fresh if possible)

–garlic powder

–strawberries (4 or 5, sliced, fresh)

–orange (1, fresh)

–banana (1, fresh)

–mayonnaise

–penne pasta (one-half cup dried)

–cauliflower (fresh, florets only)

–golden raisins (fresh, one-third cup)

–marinara sauce (Italian spaghetti sauce, bottled)

–cayenne pepper (optional)

–salt and pepper

–olive oil

1 – Wash and peel 1 orange; separate into segments; and then cut once horizontally.  Add to mixing bowl.  Peel and slice 1 banana and add to the bowl.  Wash 4 or 5 fresh strawberries, slice, and add to the bowl.  Stir together 1 tablespoon of mayonnaise and a little water.  Then pour this sauce on the fruit.  Stir gently.  Refrigerate until time for dinner.

2 – Place one-half cup of dried pasta in an uncovered baking dish with water to cover.  Season with salt.  Microwave on high for 5 minutes; then microwave for 8 minutes on 50 percent power.  When finished, keep covered to preserve warmth.

3 – Cut off cauliflower florets from one-half head of cauliflower.  Place in a covered baking dish.  Add one-third cup of golden raisins.  Spoon 6 to 8 tablespoons of marinara sauce into the dish.  Season with olive oil.  Microwave on high for 5 minutes.  When finished, add the drained pasta to this dish.  Recover.  Just before dinner, stir together the pasta with the cauliflower and raisins.

5 – Place the thawed scallops from one-half package in a plastic bag.  Rinse well, and then drain well.  Season with salt, pepper, and olive oil.  Pour plain breadcrumbs into the plastic bag, and shake well.  Set aside.

6 – Place one-half package of frozen green peas in a covered baking dish with a little white wine.  Season with salt, pepper, oregano, parsley, garlic powder, and olive oil.  Wash 5 or 6 baby bella mushrooms, quarter them, and add to the green peas.  Microwave on high for 4 minutes.  Then add the bay scallops atop the peas and mushrooms.  Microwave on high for 3 minutes.

7 – Serve the pasta as a first course, the scallops as a second, and the fruit as a third.

–pasta and scallops adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way; fruit original.

PESTO COD / ANGEL HAIR PASTA WITH BROCCOLI – BLACK OLIVES – BASIL – GARLIC – CAYENNE IN MARINARA SAUCE / WASABI GREEN PEAS

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

–pesto sauce (bottled)

–salt and pepper

–olive oil

–angel hair pasta (one-fourth box)

–broccoli (half a head, florets only)

–black olives (half a small can)

–basil (fresh if possible)

–garlic powder

–cayenne pepper (optional)

–marinara sauce (Italian spaghetti sauce; I used Ragu chunky)

–wasabi green peas (frozen, ready prepared)

1 – Cut a slit vertically on the cod.  Place in a covered baking dish with a little water.  Spoon pesto sauce into the slit.  Then mix a little pesto sauce with water, and pour over the cod.  Season with salt, pepper, and a little olive oil.  Set aside.

2 – Place one-fourth box of angel hair pasta in a long, uncovered,  baking dish.  Add water to cover.  Season with salt.  Microwave for 5 minutes on high.  When finished, keep covered to preserve warmth.

3 – Wash and then cut florets from half a head of broccoli.  Place in a covered baking dish.  Add half a small can of sliced black olives.  Season with salt, pepper, basil, garlic powder, cayenne pepper, and olive oil.  Spoon about half a dozen tablespoons of marinara sauce over the top.  Microwave for 5 minutes on high.  When finished, lift out the angel hair pasta from its bowl, and add to the sauce.  Cover to preserve warmth.  Just before dinner, stir together the pasta and the sauce.

3 – Microwave wasabi green peas for 5 minutes on high.  Let sit 1 minute.  Then place in a covered baking dish.

4 – Microwave the cod for 6 minutes on high.

5 – Serve the dinner Italian-style, with the pasta as a first course, followed by the cod and green peas.

–cod and pasta adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way; peas, follow directions on the package.

WARM MUSHROOM – COD SALAD WITH FRESH TOMATO & SEASONED WITH OREGANO – CAYENNE – GARLIC / SPRING MIX SALAD WITH NECTARINE – STRAWBERRIES – BLUEBERRIES – TOASTED WALNUTS IN HONEY VINAIGRETTE DRESSING

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

–mushrooms (8 to 10 baby bellas, quartered)

–tomato (1, fresh, medium, sliced and then halved)

–oregano (fresh if possible)

–cayenne pepper

–garlic powder

–salt and pepper

–olive oil

–spring mix salad (one-third package)

–nectarine (1, fresh, ripe, sliced)

–strawberries (fresh, 4 to 6, sliced)

–blueberries (fresh, 1 handful)

–toasted walnuts (to toast, microwave half a package for 2 minutes; stir; then microwave for 2 minutes more; use 1 handful in this recipe)

–honey

–balsamic vinegar

–extra virgin olive oil

1 – Quarter the 8 to 10 baby bella mushrooms, and place in a covered baking dish with a little water.  Season with salt, pepper, cayenne pepper, oregano, garlic powder, and olive oil.  Microwave on high for 3 minutes.  Then place the cod amid the mushrooms.  Season the cod with salt, pepper, cayenne pepper, oregano, garlic powder, and olive oil.  Microwave on high for 6 minutes.  On a cutting board, slice 1 medium, fresh tomato, and then halve the slices.  When the cod and mushrooms have cooked, break apart the cod into large chunks, and stir in the fresh tomato.  Let sit uncovered until time for dinner.

2 – Place one-third package of spring mix in a mixing bowl.  Add 1 peeled and sliced nectarine, 4 to 6 sliced strawberries, 1 handful of blueberries, and 1 handful of toasted walnuts.  Drizzle honey over the top of the salad.  Just before dinner is served, add balsamic vinegar and extra virgin olive oil to taste.  Stir well.

3 – Serve the spring mix salad with fruit as a first course.  Then serve the cod salad warm, with the sliced tomato cold.

–cod salad inspired by Edward Giobbi’s Eat Right, Eat Well—the Italian Way; spring mix salad original.

SPICY OVEN FRIED CATFISH ROLLED IN GARLIC – BUTTER CRUSHED CROUTONS / HOMEMADE TARTAR SAUCE WITH SWEET PICKLE RELISH – MINCED ONION – LEMON JUICE

–catfish (1 fillet, large)

–cayenne pepper

–garlic – butter croutons (crushed, one-half cup after crushing)

–salt and pepper

–olive oil

–mayonnaise

–lemon juice

–sweet pickle relish (bottled)

–minced onion (one-fourth onion, chopped fine)

1 – Place a generous amount of garlic – butter croutons in a plastic bag.  With the back of an ice cream spoon, crush the croutons.  In a separate plastic bag, place the catfish.  Season with salt, pepper, cayenne pepper, and olive oil.  Then pour the crushed croutons into the bag with the catfish.  Shake well.

2 – Microwave the catfish in a covered baking dish with a very small amount of water for 4 minutes, longer if an especially large fish.

3 – Place one-third cup of mayonnaise in a mixing bowl.  Add 2 tablespoons of sweet pickle relish and one-fourth onion, minced.  Spirt with lemon juice.  Season with salt and pepper.  Stir well.  Refrigerate until time for dinner.

4 – Serve the catfish hot, with the homemade tartar sauce.  I also served baby lima beans and baby Dutch potatoes (recipes, use the search box on this blog)

–recipes 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.

CRUNCHY OVEN FRIED CHICKEN TENDERS WITH CRUSHED ITALIAN HERB PITA / SPICY BARBECUED NAVY BEANS / TOMATO – AVOCADO – MUSHROOM – GREEN ONION SALAD PLATE

–4 chicken tenderloins or breast strips

–Italian herb pita crackers (Town House, about a dozen crackers)

–salt and pepper

–olive oil

–navy beans (dried; soak overnight)

–chicken broth (non-fat, low sodium)

–barbecue sauce (bottled, your favorite, one-third cup)

–onion (one-half, medium)

–Bac’n pieces

–cayenne pepper

–parsley (fresh if possible)

–tomato (1, fresh, large)

–avocado (1, medium)

–mushrooms (baby bellas, about six to eight)

–green onion (1 stalk)

–extra virgin olive oil

1 – Place two-thirds cup of navy beans in a slow cooker.  Add 2 cups of chicken broth.  Add one-third cup of barbecue sauce.  Slice one-half onion, and add to the cooker.  Season with Bac’n pieces, one-half teaspoon of salt, pepper to taste, parsley, and cayenne pepper).  Cook for 6 hours on low, and then cook until dinnertime on high (for more tender beans).

2 – Place the chicken in a plastic bag.  Season with salt, pepper, and olive oil.  In a separate plastic bag, crush a dozen pita crackers with the back of an ice cream spoon.  Pour in the bag with the chicken.  Shake well.  Place in a covered baking dish with a very small amount of water.  Set aside.

3 – Slice the tomato and place on a serving plate.  Slice the avocado, and also place on the plate.  Quarter the mushrooms, and place on the plate.  Slice the green onion into one-half inch pieces, and add to the plate.  Season with salt, pepper, herbs de provence, and extra virgin olive oil.  Refrigerate until dinner.

4 – Microwave the chicken for 5 minutes on high.

5 – Serve the chicken hot, with the beans and salad as sides.

–recipes original.

SPICY & SWEET BREADED CHICKEN TENDERLOINS WITH DEJON – BROWN SUGAR – RED WINE – ONION – GARLIC – CAYENNE IN SRIRACHA SAUCE

–4 chicken tenderloins or breast strips

–plain breadcrumbs

–Dejon mustard

–brown sugar

–red wine (cooking wine is fine)

–onion (1, small)

–garlic salt

–Sriracha sauce (bottled)

–cayenne pepper

 

1 – Slice an onion and place in a covered baking dish.  Season with salt, pepper, and olive oil.  Add a little red wine.  Microwave on high for 3 minutes.

2 – Place the chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Pour a small amount of plain breadcrumbs into the bag.  Shake well.  Place the breaded chicken on top of the onion.  In a small bowl, stir well the following:  3 tablespoons of Dejon mustard, 3 tablespoons of brown sugar, 2 tablespoons of Sriracha sauce, 3 tablespoons of red wine.  Season with salt, pepper, garlic salt, and a very small amount of cayenne pepper.  After stirring, pour this sauce over the chicken.  Microwave on high for 5 minutes.

3 – Serve the dinner hot.  I served potatoes and tomato pie with this entrée.

–chicken adapted from allrecipes.com.

SPICY & CRUNCHY PAPRIKA OVEN FRIED CHICKEN / WHOLE WHEAT STUFFING WITH ZUCCHINI AND ONION / KALE WITH SALAD TOPPING

–4 chicken tenderloins or breast strips

–Shake ‘n Bake Extra Crunchy breading

–paprika

–cayenne pepper

–salt and pepper

–olive oil

–zucchini (1, fresh)

–onion (one-half, medium)

–garlic salt

–whole wheat stuffing mix (boxed)

–chicken broth (non-fat, low sodium)

–kale (fresh, 3 handfuls)

–Southwest salad topping

1 – Place the chicken in a plastic bag.  Season with salt, pepper, cayenne pepper, paprika, and olive oil.  Add half a package of Shake ‘n Bake extra crunchy breading.  Shake well.  Place in a covered baking dish with a very, very small amount of water.  Set aside.

2 – Peel and chop the zucchini and onion.  Place in a covered baking dish with a little chicken broth.  Season with salt, pepper, garlic salt, and olive oil.  Microwave on high for 3 minutes.  When finished, add the stuffing to the vegetables.  Stir.  Add enough chicken broth almost to cover the stuffing.  Set aside.

3 – Place the kale in a covered baking dish.  Season with salt, pepper, Southwest salad topping, and olive oil.  Add one-half inch of water.  Microwave on high for 5 minutes.

4 – Microwave the chicken for 5 minutes.

5 – Microwave the stuffing for one and one-half minutes.

6 – Serve the hot chicken on top of the stuffing, with the kale as a side.

–recipes original.

GUACAMOLE DIP WITH BAGEL CHIPS / ROSEMARY – GARLIC –  BACON – FLAVORED CHICKEN WITH ONION / WHOLE WHEAT STUFFING WITH ONION – ROSEMARY – THYME – WALNUTS / GARLIC SPINACH

–avocado (1, fresh, ripe)

–lemon juice

–tomato (one-half, chopped)

–onion (1 and one-half, medium, divided, chopped)

–parsley (1 small bunch, fresh)

–salt

–olive oil

–cayenne pepper

–bagel chips (gluten free)

–4 chicken tenderloins or breast strips

–rosemary (fresh if possible)

–garlic salt

–chicken broth (non-fat, low sodium)

–white wine (cooking wine is fine)

–Bac’n pieces (soy bacon)

–whole wheat stuffing mix for chicken (boxed)

–thyme and basil (fresh if possible)

–walnuts (1 handful)

–Parmesan cheese (one-fourth cup)

–spinach (fresh, one-half package)

 

1 – Cut open the avocado and discard the pit.  Slice finely.  Place in a mixing bowl.  Dice one-half tomato, and then season with salt and pepper; then place in bowl with avocado.  Squirt lemon juice (generously) in bowl.  Season with salt, pepper, garlic salt, and cayenne pepper (to taste).  Stir well to break up the pieces of avocado.  Place in refrigerator until time to serve the appetizer.

2 – Place the chicken in a covered baking dish with a little chicken broth and white wine.  Season with salt, pepper, Bac’n pieces, rosemary, and olive oil.  Set aside.

3 – Slice one-half onion.  Place in a covered baking dish with a little chicken broth.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Empty one-half package of stuffing on top of the onion.  Add walnuts and Parmesan cheese.  Season with basil, thyme, salt, pepper, and olive oil.  Microwave on high for 2 minutes.

4 – Place the spinach in a large, wide-mouthed, covered baking dish with 1 inch water.  Season with salt, pepper, garlic salt, and olive oil.  Microwave on high for 5 minutes.

5 – Microwave the chicken for 5 minutes.

6 – Serve the guacamole and bagel chips as an appetizer.  Then serve the chicken hot, on top of the stuffing, with the spinach as a side.

–guacamole inspired by food.com; chicken and stuffing adapted from Italian Family Cooking (Edward Giobbi, author); spinach original.

SPICY SEASONED COD / CROWDER PEAS WITH FAUX BACON / OPEN – FACED TOMATO PIE WITH GREEN ONION & FETA

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

–cayenne pepper

–Mrs. Dash seasoning (bottled)

–crowder peas (canned)

–Bac’n pieces (soy bacon)

–tomatoes (fresh, 2 medium)

–feta cheese

–green onions (2 stalks)

–salt and pepper

–olive oil

–gluten free bread (2 slices)

 

1 – Break apart the gluten free bread into small pieces, and place in a covered baking dish.  Slice the tomatoes into three parts, and place on top of the bread.  Slice the green onions into 1 – inch pieces, and sprinkle on the tomatoes.  Season with salt, pepper, feta cheese, and olive oil.  Microwave for 10 minutes on high.  Let sit at least 5 minutes.

2 – Place the cod in a covered baking dish with a little water.  Season with cayenne pepper, salt, pepper, Mrs. Dash seasoning, and olive oil.  Set aside.

3 – Rinse the can of beans in a colander.  Place the beans in a covered baking dish with 1 inch of water.  Season with pepper, olive oil, and Bac’n pieces.  Microwave on high for 3 minutes.

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

5 – Serve the cod hot, with the tomato pie and beans as sides.

–recipes original.

PARSLEYED COD IN CLAM JUICE / LONG GRAIN & WILD RICE IN COCONUT MILK / BROCCOLI WITH CAYENNE / PINTO BEANS WITH ONION – FAUX BACON – TOMATO IN BROTH

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

–parsley (fresh if possible)

–clam juice

–salt and pepper

–olive oil

–long grain & wild rice (instant, boxed)

–coconut milk (1 can, lite)

–broccoli (1 bunch)

–cayenne pepper

–pinto beans (1 cup, dried; soak overnight)

–onion (one-half, medium)

–Bac’n pieces (soy bacon)

–tomato sauce (one-half small can)

–chicken broth (non-fat, low sodium)

 

1 – Place the beans in a slow cooker.  Add chicken broth about 2 inches over the top of the beans.  Slice the onion and add to the cooker.  Season with Bac’n pieces, tomato sauce, salt, pepper, and olive oil.  Cook on low for 6 hours.  Then keep on “warm” setting until time to serve dinner.

2 – Place the cod in a covered baking dish with a little clam juice.  Season with salt, pepper, olive oil, and parsley.  Set aside.

3 – Empty the box of long grain and wild rice into a covered baking dish.  Important:  Do NOT use seasoning packet.  Add the entire can of lite coconut milk.  Season with 1 teaspoon of salt.  Microwave for 5 minutes on high; then microwave for 6 minutes on 50 percent power.  Watch to be sure that the rice does not overflow.

4 – Cut the broccoli florets and stems from the stalk.  Then break apart the remainder.  Place in a covered baking dish.  Season with salt, pepper, cayenne pepper, and olive oil.  Microwave for 4 minutes on high.

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

6 – Serve the dinner hot.

–cod, broccoli, and rice adapted from Real Simple; beans original.

SALMON WITH CAYENNE – RED BELL PEPPER – TOMATOES – ONION IN WHITE WINE SAUCE / RED INCA QUINOA / NAVY BEANS IN BROTH

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

–red bell pepper (2 slices, medium, fresh)

–tomatoes (1, fresh, medium)

–onion (one-half, medium)

–white wine (cooking wine is fine)

–cayenne pepper

–salt and pepper

–olive oil

–red Inca quinoa (two-thirds cup)

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

–Bac’n pieces (soy bacon)

–onion bits (minced onion, bottled)

–chicken broth (non-fat, low sodium)

 

1 – In a slow cooker, place the navy beans and chicken broth at the beginning of a day.  Season with salt, pepper, olive oil, Bac’n pieces, and onion bits.  Cook on low for 6 hours.  Maintain on warm temperature until time for dinner.

2 – Place two-thirds cup of quinoa in a covered baking dish.  Add 1 and one-third cups of water.  Season with salt, pepper, and olive oil.  Microwave on high for 6 minutes; then microwave on 50 percent power for 9 minutes.  Keep covered to preserve warmth.

3 – Place the sliced red bell pepper, sliced tomato, and sliced onion in a covered baking dish with a little white wine.  Season with salt, pepper, olive oil, and cayenne pepper.  Microwave on high for 4 minutes.  Then place the salmon on top.  Spoon some of the sauce over the salmon.  Season the salmon with salt, pepper, cayenne pepper, and olive oil.  Microwave the salmon for 6 minutes on high.  When finished, test the center to be sure that it is done.  If not, continue cooking for 1 minute more.

4 – Serve the salmon with vegetables on top of the quinoa, with the beans as a side.  Serve the dinner hot.

–recipes original.

COD IN PAPAYA & PASSION FRUIT SAUCE WITH PINE NUTS / SPICY BLACK-EYED PEAS

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

–tropical fruit (canned)

–pine nuts (one-half small package)

–salt and pepper

–olive oil

–black-eyed peas (canned)

–cayenne pepper

 

1 – Place the cod in a covered baking dish.  Season with salt and pepper.  Separate the papaya and passion fruit from the pineapple in the tropical fruit can.  Place the papaya and passion fruit, with a little liquid, in a food processor and pulse until pureed.  Pour over the cod.  Sprinkle the cod with pine nuts.  Season with olive oil.  Set aside.

2 – Drain the black-eyed peas in a colander.  Place in a covered baking dish.  Season with pepper, cayenne pepper, and olive oil.  Microwave for 3 minutes.

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

4 – Serve the dinner hot.

–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.

CHICKEN WITH SPICY HERBS IN RED WINE – MUSHROOM SAUCE / KALE WITH GARLIC AND FAUX BACON / GARLIC PASTA

–4 chicken tenderloins or breast strips

–red wine (cooking wine is fine)

–chicken broth (non-fat, low sodium)

–garlic and herb breadcrumbs (boxed)

–mushrooms (6 or 8 baby bellas, sliced)

–paprika

–cayenne pepper

–thyme

–garlic powder

–onion bits (bottled)

–salt and pepper

–olive oil

–kale (fresh, packaged)

–Bac’n pieces (soy bacon)

–pasta

 

1 – Place 1 cup of pasta in a large baking dish.  Add water just to cover.  Season with salt, pepper, garlic powder, and olive oil.  Microwave on high for 2 and one-half minutes, and then microwave on 50 percent power for 8 and one-half minutes.  Keep covered to preserve warmth.  Drain before serving.

2 – Place the sliced mushrooms in a covered baking dish.  Add one-quarter cup of red wine and one-quarter cup of chicken broth.  Place the chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Pour one-third cup of breadcrumbs in the bag.  Shake well.  Place the chicken in the baking dish.  Season the chicken with paprika (a generous amount), cayenne pepper (to taste), thyme, garlic powder, onion bits, and olive oil.  Set aside.

3 – Place the kale in a large baking dish.  Add 1 inch of water.  Season with salt, pepper, garlic powder, Bac’n pieces, and olive oil.  Microwave on high for 5 minutes.

4 – Microwave the chicken for 5 minutes.

5 – Serve the dinner hot, with the chicken on top of the pasta, and the kale as a side.

–chicken adapted from food.com web site, chef Emeril; other recipes original.

SPICY OVEN FRIED CATFISH WITH GARLIC – HERB BREADCRUMBS – LEMON – PINE NUTS / SPINACH – KALE WITH GARLIC / SQUASH CASSEROLE

–catfish (1 large or 2 medium)

–garlic – herb breadcrumbs (boxed)

–lemon juice

–cayenne pepper

–parsley

–pine nuts (one-third small package)

–spinach – kale blend (packaged)

–garlic powder

–squash (2, medium)

–onion (one-half, medium)

–breadcrumbs (plain, boxed)

–salt and pepper

–olive oil

 

1 – Place the catfish (1 at a time) in a plastic bag.  Season with cayenne pepper, salt, and black pepper.  Drench with lemon juice and olive oil.  Add a generous amount of garlic – herb breadcrumbs to the bag.  Shake well.  Place in a covered baking dish with a very small amount of water.  Sprinkle with parsley and pine nuts.  Set aside.

2 – Place the package of spinach – kale in a large, wide-mouthed, baking dish.  Add 1 inch of water.  Season with salt, pepper, garlic powder, and olive oil.  Microwave on high for 5 minutes.

3 – Peel and slice the squash.  Peel and slice the onion.  Layer squash, onion, salt, pepper, Bac’n pieces, and breadcrumbs in a covered baking dish.  Season with olive oil.  Microwave on high for 4 minutes.

4 – Microwave the catfish for 6 minutes on high.

5 – Serve the dinner hot.

–catfish inspired by a Star Tribune (Minneapolis, MN) newspaper clipping; other recipes original.

HERBED CHICKEN WITH SPICY PEACH – STRAWBERRY SALSA / COLLARDS WITH FAUX BACON / MUSHROOMS WITH RED WINE – LEMON – WORCESTERSHIRE

–4 chicken tenderloins or breast strips

–seasoning salt (I use Mrs. Dash’s original)

–salt and pepper

–olive oil

–peaches (one-half can)

–strawberries (fresh, 6)

–onion (one-half, medium)

–cayenne pepper

–mint (dried, bottled)

–sugar (4 teaspoons, divided)

–lemon juice

–collards (fresh, packaged)

–Bac’n pieces (soy bacon)

–mushrooms (fresh, 1 small package)

–Worcestershire sauce

–red wine (cooking wine is fine)

 

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

2 – Slice the strawberries and peaches and place in a mixing bowl.  Chop one-half onion and add to the mixing bowl.  Season with cayenne pepper, 2 teaspoons of sugar, mint, lemon juice, and olive oil.  Stir well.  Keep refrigerated until ready to serve.

3 – Place one-half package of collards in a large, wide-mouthed, covered baking dish.  Add 1 inch of water.  Season with salt, pepper, Bac’n pieces, and olive oil.  Microwave on high for 5 minutes.

4 – Place the mushrooms in a large, wide-mouthed, covered baking dish.  Add 1 inch of red wine.  Season with lemon juice, Worcestershire sauce, 2 teaspoons of sugar, salt, pepper, and olive oil.  Microwave on high for 4 minutes, taking care that the wine does not overflow.

5 – Microwave the chicken for 5 minutes.

6 – Serve the chicken hot, accompanied by cold salsa, and serve the collards and mushrooms as hot sides.

–chicken and salsa adapted from the American Heart Association’s recipe in a magazine provided free by Walgreen’s; collards and mushrooms original.

COD WITH CUMIN – OREGANO – CAYENNE IN LIME – BUTTER SAUCE / NAVY BEANS WITH FAUX BACON & ONION IN CHICKEN BROTH / DILLED POTATOES

Note:  You must soak the navy beans overnight.

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

–cumin

–oregano

–cayenne pepper

–lime juice

–Promise Activ margarine (heart – healthy)

–navy beans (dried, 1 cup)

–chicken broth (non-fat, low sodium)

–onion (one-half, medium)

–potatoes (2, medium)

–dill

–salt and pepper

–olive oil

1 – Plan to cook the navy beans in a slow cooker for 6 hours on low, 3 and one-half hours on high.  Place 1 cup of beans in the cooker; add 3 cups of chicken broth and a couple of drops of olive oil.  Slice half an onion and add to the cooker.  Season with salt, pepper, and Bac’n pieces.  When finished cooking, keep on the “warm” setting until ready to serve.

2 – Scrub the potatoes and slice into 1 – inch pieces.  Place in a covered baking dish with 1 inch of water.  Season with salt, pepper, dill, and olive oil.  Microwave for 15 minutes on high.

3 – Place the cod in a covered baking dish with a little water.  Drench with lime juice.  Season with cumin, oregano, cayenne pepper, salt, and pepper.  Dot with margarine.  Microwave on high for 6 minutes.  Fish is done when it breaks apart easily.

4 – Serve the dinner hot.

–cod from Real Simple; 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.

TANGY CHICKEN WITH WORCESTERSHIRE – HONEY – CAYENNE PEPPER / BAKED POTATO WITH BUTTER & YOGURT / BROCCOLI WITH HOT SAUCE / CORNBREAD STUFFING WITH BROTH – ONION – CELERY

–4 chicken tenderloins or breast strips

–Worcestershire sauce

–honey

–cayenne pepper

–salt and pepper

–olive oil

–potatoes (2, medium)

–Promise Activ margarine (heart-healthy)

–yogurt (plain, non-fat)

–broccoli (1 stalk)

–hot sauce (such as Tabasco)

–cornbread stuffing (boxed)

–chicken broth (non-fat, low sodium)

–onion (one-fourth, medium)

–celery (one-half stalk)

 

1 – Place the chicken in a covered baking dish.  Add a little water, and about one-eighth cup of Worcestershire sauce.  Season with salt, pepper, cayenne pepper, and olive oil.  Drizzle with a generous amount of honey.  Set aside.

2 – Scrub the potatoes, and then puncture on all sides with a fork.  Place on a paper towel in the microwave.  Cook on high for 5 minutes; then turn the potatoes over, and cook on high for another 5 minutes. 

3 – Cut the stalk from the broccoli, leaving some stem and the florets.  Place in a covered baking dish.  Add a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

4 – Dice the onion and celery.  Place in two small bowls, and microwave, with a little chicken broth, for 5 minutes.  Stir in the cornbread stuffing, add more chicken broth, and season with olive oil.  Microwave the stuffing for 1 minute.

5 – Microwave the chicken for 5 minutes.

6 – Serve the dinner hot.  Serve margarine and yogurt with the potatoes, hot sauce with the broccoli.

–recipes original.

ORANGE CHICKEN WITH ROSEMARY – GARLIC – CAYENNE / KALE WITH GARLIC & FAUX BACON / CARROTS WITH GINGER

–4 chicken tenderloins or breast strips

–orange (1, fresh)

–lemon pepper (bottled)

–rosemary

–garlic powder

–cayenne pepper

–salt and pepper

–olive oil

–kale (fresh, pre-packaged)

–Bac’n pieces

–carrots (miniature, pre-packaged)

–ginger

 

1 – Peel the orange and break apart the sections.  Place in a covered baking dish.  Then cut each section into 2 pieces.  Microwave on high for 2 minutes.  Place the chicken on top of the hot orange sections.  Season with lemon pepper, rosemary, garlic powder, cayenne pepper, salt, pepper, and olive oil.  Set aside.

2 – Fill a large, wide-mouthed, covered baking dish with kale.  Season with salt, pepper, garlic power, and olive oil.  Add 1 inch of water.  Microwave for 5 minutes on high.  Then sprinkle Bac’n pieces on top, generously.

3 – Place miniature carrots in a covered baking dish.  Season with salt, pepper, ginger, and olive oil.  Add 1 inch of water.  Microwave for 4 minutes on high.

 

4 – Cook the chicken for 6 minutes (longer because of the volume of food that includes the orange).

5 – Serve the dinner hot.

–chicken adapted from Real Simple; carrots adapted from 1908 Provisions restaurant, Fairview Inn, Jackson, Mississippi; kale original.

SPICY CREOLE TILAPIA / TUSCAN EGGPLANT APPETIZER

–tilapia (2 fillets, medium)

–cayenne pepper

–Creole seasoning (boxed)

–Worcestershire sauce

–chicken broth

–oregano

–onion bits

–parsley

–eggplant (1, medium)

–basil, oregano, garlic powder

–salt and pepper

–onion (chopped, one-half, medium)

–olive oil

–Parmesan cheese

–Italian seasoning breadcrumbs

–tomato (1, medium)

–crackers

 

1 – Prepare the eggplant ahead of time, so that it will cool.  Wash the skin of the eggplant, and puncture with a fork all around.  Microwave on a plate for 5 minutes on one side; then turn over for 5 minutes more.  Cool in microwave or the refrigerator.  When the eggplant is cool, cut off the stalk, and then cut open lengthwise.  Rake the inside onto a cutting board.  Cut two ways, and then place the eggplant flesh in a mixing bowl.  Finely chop the onion, and chop the tomato.  Place in the bowl.  Season with basil, oregano, garlic powder, salt, pepper, olive oil.  Add one-fourth cup of breadcrumbs, and one-fourth cup of Parmesan cheese.  Stir well.  Keep in refrigerator until serving time.

2 – Place the tilapia in a covered baking dish.  Season with Creole seasoning, parsley, cayenne pepper, oregano, salt, pepper, onion bits, and olive oil.  Add chicken broth just to cover.  Sprinkle Worcestershire sauce over the whole.  Cook for 4 minutes in the microwave on high.

3 – Serve the eggplant appetizer with crackers while the tilapia is cooking.  Serve the appetizer cold and the tilapia hot.

–eggplant adapted from allrecipes.com; tilapia adapted from The Commander’s Palace New Orleans Cookbook.

SPICY TARRAGON CHICKEN WITH MUSHROOMS, POTATOES, & ONION IN WINE SAUCE / BROCCOLI WITH HOT SAUCE

–4 chicken tenderloins or breast strips

–plain breadcrumbs

–salt and pepper

–olive oil

–garlic powder

–mushrooms (5 baby bellas)

–diced potatoes (canned)

–green onions (2 stalks)

–Worcestershire sauce

–white wine (cooking wine is fine)

–tarragon

–cayenne pepper

–broccoli (1 head, fresh)

–hot sauce (such as Tabasco)

 

1 – Empty a can of potatoes in a large, wide-mouthed, covered baking dish.  Slice mushrooms and green onions, and place on top of the potatoes.  Place the chicken in a plastic bag.  Season with salt, pepper, olive oil, and garlic powder.  Add one-third cup of breadcrumbs to the bag.  Shake well.  Place the chicken on top of the vegetables in the baking dish.  Sprinkle with Worcestershire sauce, cayenne pepper, and tarragon.  Add a bit more olive oil on top.  Add 1 inch of wine.  Cook on high in the microwave for 9 minutes.

2 – Cut the florets and some stem from the stalk of broccoli.  Cut into large pieces.  Place the broccoli in a covered baking dish.  Add 1 inch of water.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 5 minutes.

3 – Serve the dinner hot.  Put hot sauce on the top to serve with the broccoli.

–chicken adapted from The Commander’s Palace New Orleans Cookbook; broccoli original.

COD WITH POTATOES, ONIONS, & WHITE WINE / EGGPLANT APPETIZER WITH DICED SQUASH

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

–potato (1, medium)

–onion (one-half)

–white wine (cooking wine is fine)

–parsley

–salt and pepper

–olive oil

–eggplant (1 medium)

–squash (summer squash, small)

–green onions (one-half bunch)

–cayenne pepper

–toasted sesame seeds (bottled)

–garlic powder

–crackers

 

1 – Cook the eggplant in the microwave on high for 5 minutes.  Turn over, and cook for 5 minutes more.  Let cool.  When cool, cut off the stalk and then cut lengthwise.  Rake out the flesh.  Place on a cutting board, and cut in 2 directions.  Place in mixing bowl.  Peel and dice the squash into small pieces.  Slice green onions into one-half inch pieces.  Season the eggplant mixture with garlic powder, cayenne pepper, salt, pepper, and olive oil.  Add 2 tablespoons of sesame seeds.  Stir well.  Refrigerator until time to serve.

2 – Scrub the potato.  Slice into very narrow pieces.  Place in covered baking dish with 1 inch of white wine.  Cook in microwave on high for 10 minutes.  Slice one-half onion.  After 10 minutes of cooking the potato, place the onion on top and cook for 5 minutes more.  Check to be sure that there is plenty of wine, still not absorbed by the potato.  When finished, place cod on top.  Season with salt, pepper, and olive oil.  Sprinkle breadcrumbs over the cod.  Cook for 5 minutes on high in the microwave.

3 – Serve the eggplant as an appetizer, with crackers.  Serve the cod hot.

–eggplant inspired by a web recipe; cod adapted from The New York Times 60-Minute Gourmet cookbook.

OVEN FRIED COD FINGERS WITH SPICY TOMATO SAUCE / PENNE PASTA / GREEN BEANS WITH ALMONDS

Note:  My husband Paul said that this dinner was a “hit.”

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

–ginger

–fine plain breadcrumbs

–lemon juice

–salt and pepper

–olive oil

–tomato sauce (canned)

–cayenne pepper

–garlic powder

–onion (one-half)

–penne pasta

–green beans (frozen, one-third package)

–sliced almonds (one-third small package)

 

1 – Add one cup of pasta to a covered baking dish.  Cover the pasta with water.  Season with salt and olive oil.  Cook on high in the microwave for 2 and one-half minutes.  Then cook on 50 percent power for 8 and one-half minutes. 

2 – On a cutting board, slice the cod into finger size.  Drench in lemon, and then season with salt, pepper, and ginger.  Place in a plastic bag.  Add olive oil.  Pour in breadcrumbs, enough to coat.  Shake well.  Set aside.

3 – Measure three-fourths cup of tomato sauce into a small, microwaveable, uncovered bowl.  Dice onion in very small bits.  Add to the tomato sauce.  Season the sauce with cayenne pepper, olive oil, and black pepper.  Set aside.

4 – Place the green beans in a covered baking dish.  Season with salt, pepper, olive oil, and add almonds to the dish.  Cook on high for 4 minutes in the microwave.

5 – Cook the tomato sauce for 3 minutes in the microwave on high (uncovered).  Then cook for 4 minutes on 50 percent power in the microwave.  Cover to preserve warmth.

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

7 – Drain the pasta.  Season with garlic powder and olive oil.

8 – Serve the tomato sauce over the cod and the pasta, with the green beans as a side.  Serve hot.

–cod and tomato sauce adapted from The Best of French Cooking; green beans and 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.

CURRY – GINGER TILAPIA WITH ONION / SQUASH CASSEROLE / GREEN BEANS WITH WALNUTS

Note:  You may substitute deveined, tail-off shrimp for the tilapia.

 

–2 tilapia (medium)

–curry

–ginger

–cayenne pepper

–clam juice

–onion (1 medium, divided)

–lemon juice

–fine plain breadcrumbs (boxed)

–olive oil

–salt and pepper

–squash (4 small, fresh)

–Bac’n pieces

–green beans (frozen)

–walnuts

 

1 – Slice half an onion and place in bottom of covered baking dish.  Add one-quarter cup of clam juice.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  Set aside.

2 – Place the tilapia in a plastic bag.  Drench in lemon juice.  Season with salt, pepper, and olive oil.  Add one-third cup of breadcrumbs.  Shake well.  Place in the baking dish with the clam juice.  Season the tilapia, on top, with the curry, ginger, cayenne pepper, and a little more olive oil.  Set aside.

3 – Slice the squash and one-half onion.  Place in covered baking dish in layers, adding Bac’n pieces, salt, pepper, breadcrumbs, and olive oil to each layer.  Cook in the microwave on high for 4 minutes.

4 – Add two handfuls of green beans to a covered baking dish.  Top with salt, pepper, olive oil, and a handful of walnuts.  Cook on high in the microwave for 4 minutes.

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

6 – Serve the dinner hot.

–tilapia adapted from White House Chef Cookbook; squash and green beans original. 

CRUNCHY & SPICY SOUTHERN CHICKEN / OVEN FRIED OKRA / BLACK-EYED PEAS WITH FAUX BACON

–black-eyed peas (frozen, 1 cup)

–Bac’n pieces (soy bacon, jarred)

–garlic powder

–onion bits

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–4 chicken tenderloins or breast strips

–croutons

–eggs (raw, 2)

–milk (1 teaspoon)

–cayenne pepper

–okra (fresh, 2 handfuls)

–cornbread stuffing mix (boxed)

 

1 – In a slow cooker, pour in black-eyed peas with 2 cups of chicken broth.  Season with garlic powder, Bac’n pieces, onion bits, salt, pepper, and olive oil.  Let cook for only about 6 hours on low, or 3 hours on high.  Check to be sure that peas are not overcooking.  Set slow cooker to “warm” when peas are done.

2 – Place one-half cup of croutons in plastic bag.  Pound with fist on countertop to make very small bits.  Crack eggs and place in small bowl.  Add 1 teaspoon of milk.  Beat well.  Place chicken in the egg and milk solution.  Remove chicken and place in a separate plastic bag.  Season with salt, pepper, and olive oil.  Pour pounded croutons in the bag with the chicken.  Shake well.  Place in covered baking dish.  Sprinkle generously with cayenne pepper.  Set aside.

3 – Rinse okra in a mixing bowl, and then cut into one-quarter inch pieces.  Place in uncovered baking dish.  Season with salt, pepper, and olive olive.  Add 2 inches of water.  Cook on high in microwave for 4 minutes, and then cook on 50 percent power for 10 minutes.  Check to be sure that water is not boiling out (add more water, and then cook on high until boiling if this happens).  When finished, sift cornbread stuffing onto okra.  Stir well.  Cook for 1 minute more in microwave.

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

5 – Serve the dinner hot.

–recipes original.

SALMON WITH COCONUT MILK, TOMATO, ONION & SPICES / BROCCOLI / WHITE RICE

Note:  Allow 45 minutes to cook this dinner.

 

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

–coconut milk (one-third can)

–tomato (fresh, medium)

–onion (one-half, medium)

–olive oil

–garlic powder

–ginger

–jalapeno peppers (from a jar, half a dozen rings)

–coriander

–cumin

–cayenne pepper

–tumeric

–salt and pepper

–olive oil

–broccoli (fresh, 1 head)

–white rice (instant)

 

1 – Chop the tomato and onion, and place in covered baking dish.  Season with garlic, ginger, coriander, cumin, cayenne pepper, turmeric, salt, pepper, and olive oil.  Add coconut milk.  Cook on high in the microwave for 3 minutes, and then cook on 50 percent power for 6 minutes.  Set aside.

2 – Measure two-thirds cup of rice into a large, wide-mouthed cooking dish.  Add one and one-third cup water.  Season with salt and olive oil.  Cook on high for 3 minutes.  When finished, let stand for at least 5 minutes.

3 – Cut the stalk off the broccoli, leaving the florets and some stem. Cut apart the remaining broccoli.  Place in a microwaveable, covered baking dish.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 4 minutes.

4 – Nestle the salmon in the middle of the tomato-onion sauce.  Season with garlic, ginger, coriander, cumin, cayenne pepper, turmeric, salt, pepper, and olive oil.  Cook on high for 3 minutes, and then cook on 50 percent power for 8 minutes.

5 – Serve the dinner hot.

–salmon adapted from food.com web site; other recipes original.

CHICKEN AND GREEN BEANS WITH COCONUT MILK & CILANTRO / RICE NOODLES IN CHICKEN BROTH

–4 chicken tenderloins or breast strips

–green beans (frozen)

–onion (one-half)

–coconut milk (lite, canned)

–cayenne pepper

–cumin

–cilantro (fresh if possible)

–chicken broth (non-fat, low sodium)

–rice noodles

 

1 – Chop onion and place in bottom of covered baking dish.  Add one-half cup of coconut milk and one-third cup of chicken broth.  Season with salt, pepper, and olive oil.  Cook on high in microwave for 3 minutes. 

2 – Place 2 handfuls of green beans in baking dish with the onion and coconut milk.  Nestle the chicken among the beans and onion.  Season with cayenne pepper, a little cumin, and cilantro.  Set aside.

3 – Place 2 handfuls of rice noodles in long, covered baking dish.  Add 1 inch of chicken broth.  Cook on high for 5 minutes in microwave.  Check to be sure that liquid has not evaporated.  Keep covered to preserve warmth.

4 – Cook the chicken and green beans on high for 4 minutes, and then on 50 percent power for 10 minutes.

5 – Serve the chicken and green beans on top of the rice noodles.

–chicken dish adapted from “serious eats” on web.

A Simple Dinner:  SALMON WITH MAPLE SYRUP & SPICES / CAESAR SALAD WITH WALNUTS & FETA / CAULIFLOWER WITH WHITE WINE, GARLIC, & PARMESAN

–salmon (the size of 3 decks of cards)

–maple syrup

–cumin

–paprika

–cayenne pepper

–salt and pepper

–olive oil

–salad greens

–Caesar salad dressing

–walnuts

–feta cheese

–cauliflower (one-half head)

–white wine (cooking wine is fine)

–garlic powder

–Parmesan cheese

 

1 – Place the salmon in a covered baking dish with a little water.  Season with cumin, paprika, cayenne pepper, salt, pepper, and olive oil.  Set aside.

2 – Cut off cauliflower from head in small pieces.  Add to a large, covered baking dish.  Add 1 inch of white wine.  Season with garlic, salt, pepper, and olive oil.  Cook on high in microwave for 10 minutes.  When finished, sprinkle Parmesan cheese over the whole.

3 – Add 2 handfuls of salad greens to mixing bowl.  Add 1 handful of walnuts and one-half cup of feta cheese.  Season with salt and pepper.  Add 2 tablespoons of Caesar salad dressing.  Stir well.

4 – Cook the salmon on high for 4 and one-half minutes.  Test when finished, in center, to be sure it is done.  If not, return to microwave for 1 minute.

5 – Serve the salad cold while the salmon is cooking.  Serve the salmon and cauliflower hot.  Place the maple syrup on the table for pouring, sparingly, on the salmon.

–salmon adapted from glory of my life blog; salad and cauliflower original.

CITRUS TILAPIA WITH SOY SAUCE AND BROWN SUGAR / TOMATO – AVOCADO SALAD / THYME GREEN BEANS

–2 tilapia

–orange (1)

–lime juice

–brown sugar

–soy sauce

–cayenne pepper

–garlic powder

–paprika

–salt and pepper

–olive oil

–tomato (1 large, vine-ripened if possible)

–avocado

–red wine

–parsley

–green beans (frozen, one-third package)

–thyme (fresh if possible)

 

1 – Place tilapia in covered baking dish.  Cut orange into 2 pieces, and squeeze juice onto tilapia.  Add 3 tablespoons of lime juice and  one-fourth cup of soy sauce.  Season with cayenne pepper, garlic powder, paprika, salt, pepper, and olive oil.  Add 3 tablespoons of brown sugar on top.  Set aside.

2 – Chop tomato and avocado.  Place in mixing bowl.  Add one-fourth cup of red wine.  Season with salt, pepper, and parsley.  Fold the salad gently.

3 – Place green beans in covered baking dish.  Season with salt, pepper, thyme, and olive oil.  Cook on high in microwave for 6 minutes.

4 – Cook the tilapia on high for 5 minutes.  Check on the tilapia, and if the brown sugar starts to burn, reduce power to 50 percent, and then cook twice as long as the previous remaining time.

5 – Serve the tilapia and green beans hot, and the salad cold.

–tilapia adapted from “my recipes” on web; salad and green beans original.

SPICY SALMON WITH AVOCADO SALSA / TOMATO CASSEROLE

–salmon (the size of 3 decks of cards)

–paprika

–cumin

–onion bits (bottled)

–cayenne pepper

–salt and pepper

–olive oil

–avocado

–onion

–cilantro (fresh if possible)

–tomatoes (2, medium)

–white bread (2 slices)

 

1 – Slice tomatoes into big chunks and add to wide-mouthed, covered baking dish.  Break up the white bread into 1-inch pieces and add to the tomatoes.  Add a little water.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 5 minutes.  Let sit at least 15 minutes to cool down.

2 – Place the salmon in a covered baking dish.  Season with salt, pepper, a little cumin, paprika, onion bits, cayenne pepper, and olive oil.  Add a little water to the dish.  Cook for 4 and one-half minutes in the microwave on high.  When finished, test the center; if not done, then return to the microwave for 1 minute more.

3 – Chop avocado in fine pieces.  Also chop one-half onion in fine pieces.  Add to mixing bowl.  Season with cilantro (to taste), salt and pepper.  Stir well, mashing somewhat the avocado.

4 – Serve the avocado salsa on top of the salmon, with the tomato casserole as a side.

–salmon and salsa adapted from the “cookie rookie” blog; tomato casserole adapted from Mattie Hopkins (Ayden, North Carolina, and Takoma Park, Maryland).

COD – APPLE – TOASTED WALNUT SALAD

–cod (the size of 3 decks of cards)

–buttery crackers (one-half package, Ritz or Breton is good)

–cayenne pepper

–apple (1 medium)

–walnuts (1 cup, halves and pieces)

–salad greens

–red wine (cooking wine is fine)

–olive oil

–salt and pepper

 

1 – Place the cod in a plastic bag.  Season with salt, pepper, cayenne pepper, olive oil.  Place one-half package of crackers in a separate plastic bag.  Pound with your fist on the counter to break into very fine crumbs.  Add the crumbs to the bag with the cod, and shake well.  Place the cod in a covered baking dish.  Add a little water.  Cook for 5 minutes in the microwave on high.  Uncover so that the cod will cool.

2 – Peal the apple, and then slice it in 1-inch pieces.  Add to mixing bowl.

3 – Spread 2 cups of walnuts on a microwaveable plate.  Cook for 2 minutes in the microwave on high.  Remove from the oven and then stir.  Cook 2 more minutes on high.  Add the walnuts to the mixing bowl.

4 – Add 2 handfuls of salad greens to the mixing bowl.  Season with salt, pepper, olive oil, and red wine.  Stir well.

5 – Break up the cod into bite-sized pieces.  Then fold into the mixing bowl with the rest of the salad.

6 – Serve cool or after refrigeration.

–recipe 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.

 

A Simple Dinner:  CILANTRO TILAPIA WITH LIME / WHITE RICE / GREEN SALAD

Note:  This dinner takes 20 minutes maximum to prepare, no rushing.

 

–2 tilapia

–cilantro (fresh if possible)

–cayenne pepper

–lime juice

–onion

–olive oil

–salt and pepper

–white rice (instant)

–salad greens

 

1 – Place two-thirds cup of white rice in a wide-mouthed, large, covered baking dish.  Add two-thirds cup of water and one-fourth teaspoon salt.  Cook on high for 3 minutes in the microwave.  Let stand for at least 5 minutes.

2 – Chop one-half onion.  Place in covered baking dish with a little water, and salt, pepper, olive oil to season.  Cook for 3 minutes on high.  When finished, place the tilapia on top of the onion.  Drench with lime juice.  Season with salt, pepper, cilantro, cayenne pepper, and olive oil.  Cook for 6 minutes in the microwave on high.

3 – Place 2 fistfuls of salad greens in a mixing bowl.  Season with salt, pepper, cilantro, lime juice, and olive oil.  Place in serving bowl.

4 – Serve the tilapia on top of the rice, with the salad greens on top of the tilapia.  Serve the fish and rice hot, and the greens cold.

–inspired by Real Simple.

BASIL CHICKEN AND PASTA / CHEESY TOMATOES

–4 chicken tenderloins or breast strips

–basil

–garlic

–cayenne pepper

–pasta

–2 tomatoes

–Parmesan cheese

–feta cheese

–salt and pepper

–olive oil

 

1 – Place 1 cup of pasta in a baking dish.  Just cover with water.  Cook on high in microwave for 2 and one-half minutes, uncovered.  Then cook on 50 percent power for 8 and one-half minutes.  Cover when finished cooking to preserve warmth.

2 – Place chicken in covered baking dish.  Season with basil, garlic, cayenne pepper, salt, pepper, and olive oil.  Set aside.

3 – Slice tomatoes in half.  Slice a tiny bit off the end, so that tomatoes will sit up in the covered baking dish.  Season with salt, pepper, feta cheese, and olive oil.  Cook for 3 minutes in the microwave on high.

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

5 – Drain the pasta in a colander.  Add Parmesan cheese, basil, cayenne pepper, garlic, salt and pepper, and olive oil.  Stir well.  Keep covered until ready to serve.

6 – Serve the meal hot.

–adapted from Real Simple.

LEMON COD / BROCCOLI / ZUCCHINI AND SCALLOP SQUASH BAKE

–cod fish (size of 3 decks of cards)

–lemon juice

–onion (medium)

–broccoli

–zucchini (2)

–scallop squash (3)

–garlic powder

–lemon juice

–cayenne pepper

–salt and pepper

–olive oil

 

1 – Chop one-half onion and place in bottom of baking dish, covered, with a little water.  Cook on high in microwave for 2 minutes.  Place cod on top.  Drench cod in lemon juice.  Season with salt, pepper, and olive oil.  Set aside.

2 – Peel zucchini and squash with vegetable peeler.  Slice.  Chop one-half onion.  Place one half of zucchini, squash, and onion in baking dish (covered).  Season with salt, pepper, and garlic powder.  Add remainder of vegetables to dish.  Season with salt, pepper, garlic powder, and olive oil.  Cook for 5 minutes in microwave.

3 – Cut off stalk on one bunch of broccoli.  Slice the florets and some stem into large pieces.  Season with cayenne pepper, salt, pepper, and olive oil.  Cook for 5 minutes in microwave.

4 – Cook cod for 5 minutes.  If cod has partially broken apart, it is done. 

5 – Serve meal hot.

–adapted from Real Simple.

 

SOUTHERN FRIED CHICKEN / STEWED OKRA WITH TOMATOES / BLACK-EYED PEAS

–4 chicken tenderloins or breast strips

–herbed stuffing (pre-packaged)

–olive oil

–salt and pepper

–cayenne pepper

–okra (fresh)

–diced tomatoes (canned)

–garlic powder

–onion (medium)

–black-eyed peas (frozen)

–chicken broth (non-fat, low sodium)

 

1 – Using a slow cooker, start black-eyed peas with salt and pepper, chicken broth to cover, and olive oil to season, when you leave the house at 8 or 9 in the morning.  Let cook on low all day until 5 or 6.

2 – Place a cup of stuffing in a plastic bag.  Crush with fist to make very fine.  Place chicken in bag with olive oil, seasoning with salt, pepper, and cayenne pepper.  Shake well.  Place chicken in covered baking dish; pour remainder of stuffing over top.  Set aside.

3 – Select a large, wide-mouthed baking dish with cover.  Chop an onion; place in the bottom.  Cook on high for 2 minutes.  Add a full can of diced tomatoes, spreading out in the dish.  Chop the okra in one-half inch pieces.   Make one layer of okra.  (Do not allow okra to lie on top of each other.)  Add water just to cover.  Season with garlic powder, salt, pepper, and olive oil.  Cook on high in microwave for 15 minutes.

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

5 – Serve hot.

–chicken and black-eyed peas original recipe; okra and tomatoes adapted from recipe distributed at farmers’ market, Oxford (Mississippi).