–4 chicken tenderloins or breast strips

–turkey slices (4, sandwich meat)

–Gouda cheese (4 slices)

–chicken broth (non-fat, low sodium)

–white wine (cooking wine is fine)



–breadcrumbs (plain, boxed)


–minced onion (bottled)

–salt and pepper

–olive oil

–zucchini (1, medium, fresh)

–red Inca quinoa (boxed)


1 – Measure two-thirds cup of quinoa in a covered baking dish.  Add two-thirds cup of chicken broth to the dish.  Season with one-half teaspoon of salt and a few drops of olive oil.  Microwave on high for 6 minutes; then microwave on 50 percent power for 9 minutes.  When finished, keep covered to preserve warmth.

2 – Place the chicken in a plastic bag.  Season with salt, pepper, marjoram, and olive oil.  Add one-third cup of breadcrumbs to the bag.  Shake well.  On a plate, place 1 slice of turkey for each piece of chicken.  Cut a length of cheese and place on top of the turkey.  Then add the chicken, and secure the roll with toothpicks.  Place the rolls in a covered baking dish.  Add one-fourth cup of chicken broth and one-fourth cup of white wine.  Season with olive oil.  Sprinkle minced onion on top.  Set aside.

3 – Peel and slice the zucchini.  Place in a covered baking dish.  Season with salt, pepper, minced onion, and olive oil.  Microwave on high for 2 minutes.

4 – Microwave the chicken for 7 minutes.  While chicken is cooking, stir together 2 tablespoons of yogurt and 2 tablespoons of mayonnaise.  Season the sauce with salt and pepper.  When the chicken is finished, microwave the sauce for 30 seconds.  Then spoon the sauce over the chicken.

5 – Serve the chicken, hot, on top of the quinoa, with the zucchini as a side.

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


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


–salt and pepper

–salad greens

–Parmesan cheese

–Gouda cheese (one-fourth package)

–Caesar salad dressing (creamy)


–matchstick carrots (packaged, 2 handfuls)


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

2 – Add 2 handfuls of salad greens to a mixing bowl.  Cut the Gouda cheese in thin, bite-sized pieces and add to the bowl.  Add carrots.  Sprinkle with Parmesan cheese and croutons.  Add 2 tablespoons of Caesar salad dressing.  Stir well.

3 – Microwave the salmon for 4 and one-half minutes on high.  When finished, test the center to be sure that it is done.  If not, return to the microwave for 1 minute.

4 – Serve the salmon, hot, atop the cold Caesar salad.

–salmon and salad adapted from