PARSLEYED CHICKEN TENDERS SPRINKLED WITH GARLIC – HERB BREADCRUMBS AND RESTING ATOP A SAUCE OF STRAINED ITALIAN TOMATO – FETA CHEESE – MINCED GARLIC – RED WINE

Secret ingredients in the sauce are the feta cheese and red wine. . .

For 2:

–3 chicken tenderloins (organic)

–parsley (1 handful, chopped, fresh)

–garlic – herb breadcrumbs (just a light sprinkle on each chicken tender)

–strained Italian tomato sauce (I used Pomi, one-half cup)

–feta cheese (one-eighth cup)

–minced garlic (bottled, 1 tablespoon)

–red wine (one-eighth cup)

–salt and pepper

–extra virgin olive oil

1 – Place the tomato sauce, feta cheese, minced garlic, and red wine in a covered baking dish.  Stir.  Microwave on high for 3 minutes.

2 – Place the chicken tenders atop the sauce.  Sprinkle the tenders with chopped parsley and, lightly, with garlic – herb breadcrumbs.  Finish with a few drops of extra virgin olive oil.

3 – Microwave on high for 4 and one-half minutes.  When finished, check the center piece for doneness.  If not cooked, return to the microwave for 1 minute more.

4 – Serve the chicken and sauce hot, atop pasta if desired.

–recipe original.

MEDITERRANEAN WILD SALMON SALAD WITH FETA CHEESE – GRAPE TOMATOES – BLACK OLIVES – RED LEAF LETTUCE – FRESH PARSLEY IN SALAD DRESSING OF RED WINE – EXTRA VIRGIN OLIVE OIL – HONEY DIJON

Mediterraneans don’t eat salmon, but this recipe has all their other ingredients. . .

For 4:

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

–salt and pepper

–extra virgin olive oil

–clam juice (one-eighth cup)

–lemon juice (bottled, 3 squirts)

–feta cheese (broken apart, one-quarter cup)

–grape tomatoes (fresh, 12 to 15)

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

–red leaf lettuce (8 large lettuce leaves, broken apart into bite-sized pieces)

–fresh parsley (1 handful, chopped)

Salad dressing:

–one-quarter cup red wine

–one-quarter cup extra virgin olive

–1 tablespoon honey Dijon mustard

1 – Place the salmon fillet in a covered baking dish.  Add clam juice.  Sprinkle with lemon juice.  Season with salt, pepper, and extra virgin olive oil.  Microwave on high for 3 minutes. 

2 – When finished, let cool but do not refrigerate.  Break apart the salmon into bite-sized pieces, but discard the skin.  Set aside.

3 – In a large salad bowl, place bite-sized pieces of red leaf lettuce.  Top with grape tomatoes, black olives, and feta cheese.  Then add salmon.  Finish with chopped parsley.

4 – For the salad dressing, stir together, briskly, the red wine, olive oil, and honey Dijon.  Serve the dressing on dinner table for individuals to serve themselves.

4 – Serve the salad immediately.

–salmon salad adapted from Les Illagan’s Salmon Recipe Book:  Delightful Salmon Recipes Made Easy for Beginners.

ONE – DISH SPICY MEDITERRANEAN COD WITH BROCCOLI FLORETS TOPPED BY FETA CHEESE – MINCED GARLIC – CHOPPED YELLOW & GREEN ONIONS IN IMPORTED ITALIAN TOMATOES & WHITE WINE SAUCE

All ingredients in the Mediterranean tradition . .

For 2:

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

–broccoli florets (from 1 head of broccoli, fresh)

–feta cheese (broken, packaged, 2 tablespoons)

–minced garlic (bottled, 1 tablespoon)

–chopped yellow and green onions (packaged, 2 tablespoons each)

–Italian tomatoes (packaged, one-half cup)

–white wine (one-quarter cup)

–salt and pepper

–extra virgin olive oil

1 – Place the Italian tomatoes and white wine in a very large baking dish.  Stir.  Add the cod to the center of the dish, broccoli florets surrounding it.  Season cod and broccoli with salt, pepper, cayenne pepper, and minced garlic.  Top with onions and feta cheese.  Finish with a few drops of olive oil.

2 – Microwave the dish for 10 minutes on high.  Cod is done when it begins to break apart.

3 – Serve the cod and broccoli entrée hot.

–inspired by C. Mabry, chef.

MEDITERRANEAN WILD COD TOPPED IN FETA WITH BASIL – MINCED GARLIC – YELLOW ONION – GREEN ONIONS – FRESH ROMA TOMATO IN IMPORTED ITALIAN TOMATOES – WHITE WINE SAUCE

Mediterranean all the way. . .

For 2:

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

–feta cheese (one-quarter cup, broken apart)

–minced garlic (bottled, 1 tablespoon)

–yellow onion (one-half, sliced)

–green onions (3 stalks, chopped)

–fresh Roma tomato (chopped, medium)

–imported Italian tomatoes (packaged, one-third cup)

–white wine (one-eighth cup)

–salt and pepper

–extra virgin olive oil

1 – Place the imported Italian tomatoes and the chopped fresh tomato in a covered baking dish.  Add garlic, basil, and yellow onion.  Pour in white wine.  Season with a few drops of olive oil.  Stir well.  Microwave on high for 3 minutes.

2 – Place the cod in the tomato sauce.  Spoon some sauce atop the cod.  Season the cod with salt, pepper, basil, and olive oil.  Sprinkle chopped green onions on top.  Finish with feta cheese.

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

4 – Serve the cod and tomato sauce hot, atop pasta if desired.

–recipe original.

A Celebratory Dinner for 2:  PARSLEYED CHICKEN FETA ROLLED IN BUTTERY BREADCRUMBS & PLACED ATOP ROMA BASIL TOMATO – YELLOW ONION – GREEN ONIONS IN A WHITE WINE SAUCE

A delicious and easy way to celebrate. . .

For 2:

–3 organic chicken tenderloins

–feta cheese (crumbled, 3 tablespoons)

–buttery breadcrumbs (one-half cup, crushed buttery crackers)

–Roma tomato (1, fresh, chopped, sprinkled with basil, 1 teaspoon)

–yellow onion (one-half, chopped)

–green onions (3 stalks, chopped)

–white wine (no more than one-eighth cup)

–salt and pepper

–extra virgin olive oil

1 – Place the chopped tomato with basil, chopped yellow onion, chopped green onions, in the white wine sauce.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.

2 – Place 8 to 10 small buttery crackers in a plastic bag.  Seal.  Crush the crackers with the back of an ice cream spoon. In a second plastic bag, place the chicken tenderloins.  Season with salt, pepper, and olive oil.  Pour in the crumbs, and shake well.  Place the chicken atop the hot vegetables.  Sprinkle feta cheese and parsley on top.

3 – Microwave on high for 5 minutes.  When finished, test the center piece for doneness.  If not cooked, return to the microwave for 1 minute more.

4 – Serve the chicken and vegetables hot.

–chicken inspired by C. Mabry, chef.

A Company Dinner:  ONE-DISH MEAL OF WILD COD BASIL & BROCCOLI FLORETS WITH ITALIAN PUREED BASIL TOMATOES – FETA – BLACK OLIVES – CLAM JUICE – MINCED GARLIC – FRESH BASIL ATOP JASMINE RICE

A one-dish choice for a fancy but easy dinner, atop rice. . .

For 4:

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

–broccoli florets (cut off the leafy part of 1 bunch)

–Italian basil tomatoes (I used imported Italia brand tomatoes, paper package lined with foil; 1 package)

–feta cheese (one-quarter cup, packaged)

–black olives (1 small can, drained)

–clam juice (one-eighth cup, bottled)

–minced garlic (1 tablespoon, bottled)

–fresh basil (6 to 8 medium leaves, fresh, chopped)

–salt and pepper

–extra virgin olive oil

–jasmine rice (follow package instructions, because brands differ)

1 – Place broccoli florets around a large baking dish.  Add clam juice, and Italian basil tomatoes.  Season with salt, pepper, and olive oil.  Place the cod in the center of the broccoli florets.  Season with salt, pepper, garlic, and olive oil.  Sprinkle with black olives and feta cheese.

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

3 – Serve the cod and broccoli, with sauce, hot, atop jasmine rice.

–recipe by C. Mabry, chef, inspired by the recipes of Edward Giobbi.

An Appetizer:  CHILLED CANTALOUPE SALAD WITH BASIL – ZUCCHINI – SLICED ALMONDS – FETA – GREEN ONION IN WHITE WINE SAUCE

For 4:

–cantaloupe (fresh, chilled, cut into 1-inch pieces)

–basil (1 tablespoon, dried)

–zucchini (1, medium, sliced

–sliced almonds (one-quarter cup, packaged)

–feta cheese (one-quarter cup, broken, packaged)

–green onions (2 stalks, chopped, fresh)

–white wine (one-quarter cup)

–salt and pepper

–olive oil

1 – Place the cantaloupe in a large salad bowl.  Season with salt and pepper.  Then add, in layers, seasoning each layer with salt and pepper:  zucchini, green onions, sliced almonds, and feta cheese.  Sprinkle with basil.  Pour in the white wine.  Finish with a few drops of olive oil.

2 – Refrigerate until time for dinner.

3 – Serve the salad cold.

–adapted from Real Simple magazine.

SALMON WITH BASIL – FRESH TOMATO – FETA – GREEN ONIONS IN BALSAMIC – CLAM JUICE SAUCE

For 4:

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

–basil (dried, 1 tablespoon, bottled)

–fresh tomato (medium, chopped)

–feta cheese (broken, one-quarter cup)

–green onions (2 stalks, chopped)

–balsamic vinegar (bottled, one-eighth cup)

–clam juice (one-eighth cup, bottled)

1 – Place the salmon in a covered baking dish with the balsamic vinegar and clam juice.  Season with salt, pepper, basil, and olive oil.  Place tomato, green onions, and feta cheese on top.  Finish with a few drops of olive oil.

2 – Serve the salmon and sauce hot, atop couscous, rice, pasta, or quinoa (follow package instructions for microwaving)

–salmon and sauce by C. Mabry, chef.

CHICKEN TENDERS & SLICED FRESH PEAR SPRINKLED WITH FETA & PINE NUTS IN A SAUCE OF HONEY – BALSAMIC VINEGAR – WHITE WINE ATOP BASMATI RICE

For 4:

–6 chicken tenderloins or breast strips

–pear (medium, fresh, retain skin, slice)

–feta cheese (3 tablespoons, packaged)

–pine nuts (half a small package)

–honey (3 tablespoons, bottled)

–balsamic vinegar (3 tablespoons, bottled)

–white wine (one-eighth cup)

–salt and pepper

–olive oil

–basmati rice (packaged)

–salt and pepper

–olive oil

1 – Place the white wine in a covered baking dish.  Microwave on high for 3 minutes.  Place chicken tenders in the wine, leaving enough room between to add pear slices.  Place the pear slices between each piece of chicken.

2 – In a small mixing bowl, place balsamic vinegar and honey.  Stir well.  Pour the sauce atop the chicken.  Season the chicken with salt and pepper.  Sprinkle feta cheese and pine nuts on top.  Finish with a few drops of olive oil.

3 – Prepare basmati rice according to package instructions, because brands differ.

4 – Microwave the chicken for 9 minutes on high.  When finished, check a center piece for doneness; if not cooked, replace in the microwave for at least 1 and one-half minute more.

5 – Serve the chicken and pear atop the basmati rice.

–chicken, pear, and sauce inspired by “The Cookie Rookie” cooking blog.

CHILLED SHRIMP SALAD WITH SLICED BLACK OLIVES – EGG OMELET – FETA CHEESE – FRESH TOMATO – ICEBERG LETTUCE – CHICKPEAS DRIZZLED BY SESAME SAUCE WITH LEMON JUICE & MINCED GARLIC

Note:  Assemble the salad on 2 dinner plates and serve. 

For 2:

–shrimp (30 small, thawed from frozen, tail-off, shelled, deveined)

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

–eggs (2)

–olive oil (drop or 2)

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

–feta cheese (one-quarter cup, broken)

–tomato (fresh, 1, medium, cut into 4 slices)

–iceberg lettuce (broken, 2 handfuls)

–chickpeas (one-half can, rinsed and drained)

–sesame sauce (bottled, 5 tablespoons)

–lemon juice (3 tablespoons)

–garlic (minced, in a jar, 1 tablespoon)

–salt and pepper

1 – Place 2 eggs in a small covered baking dish.  Season with salt and pepper.  Add 1 tablespoon of milk and a drop or two of olive oil.  Stir briskly.  Microwave on high for 2 minutes.  When finished, divide the egg into 2 parts, and place 1 part in the center of each dinner plate.

2 – Rinse and place the thawed shrimp in a covered baking dish.  Add one-eighth cup of water, but no seasoning.  Microwave on high for 3 minutes.  When finished, drain and place the shrimp in the refrigerator to cool while preparing the rest of the salad.

3 – Fan the other food around the egg:  sliced tomato (2 slices each plate) topped by feta cheese, black olives (one-half can each plate), chickpeas (one-quarter can each plate), iceberg lettuce (1 handful each plate), and shrimp (15 per plate).   

4 – In a small mixing bowl, place sesame dressing, lemon juice, minced garlic, and one-eighth cup of water.  Stir well.

5 – Serve the prepared dinner plates with the sesame dressing drizzled on top.

–salad adapted from Real Simple magazine.