SWEET BASIL CHICKEN STEW WITH RED BELL PEPPER – CAYENNE – VIDALIA ONION –  GREEN BEANS – CORN IN BROTH & RED WINE SAUCE ATOP COUSCOUS

For 2 (note; just 2):

–4 chicken tenderloins or breast strips

–basil (fresh if possible, 4 diced leaves; or one tablespoon, dried)

–red bell pepper (one-half, medium, cut in 1-inch pieces)

–cayenne pepper (one-fourth teaspoon)

–Vidalia onion (one-half, medium, sliced)

–green beans (1 large handful)

–corn (one-half cup)

–sugar (1 teaspoon)

–chicken broth (non-fat, low sodium)

–red wine (one-fourth cup)

–couscous (1 small package)

 

1 – Place the chicken, red bell pepper, Vidalia onion, green beans, and corn in a slow cooker.  Season with basil, cayenne pepper, sugar, salt, pepper, and olive oil.  Add red wine.  Pour chicken broth in the cooker just to cover the chicken and vegetables.  Season with a few drops of olive oil.

2 – Place the cooker on low, and let cook for 5 and one-half hours.  Remove the chicken and shred (chicken will already have begun to break apart).  Return the chicken to the cooker, and cook on low for 30 minutes longer.  When finished, place the setting on warm until time for dinner.

2 – Place one and one-fourth cup water in a covered baking dish.  Add the couscous spice package and a few drops of olive oil.  Microwave on high for 6 minutes (until just boiling).  Pour the couscous in the water with the spices.  Stir.  Re-cover, and let sit for at least 5 minutes.

3 – Serve the chicken stew, hot, atop the couscous.

–chicken stew adapted from a clipping from an old Southern cookbook.

A Holiday Dinner Made Easy:  THYME CORNISH HENS WITH SHREDDED CARROT – MUSHROOMS – ONION IN BROTH / SLOW COOKER FIELD PEAS & SNAPS WITH ONION / ROMAINE SALAD WITH VEGGIES IN OLIVE GARDEN SIGNATURE DRESSING / DRESSING WITH MUSHROOMS – ONION – PARSLEY / SQUASH CASSEROLE / GREEN BEANS WITH SLICED ALMONDS

Note:  This is a largely make-ahead (same day) dinner, using the refrigerator to keep food cold until time for the microwave.  The dinner is served informally, as a buffet from baking dishes, in order to keep the food as hot as possible after microwaving in sequence.

For 4:

–Cornish hens (2, split)

–shredded carrots (1 handful)

–onion (one-half, sliced)

–mushrooms (4 or 5, sliced)

–chicken broth (non-fat, low sodium)

–thyme

–salt and pepper

–olive oil

–field peas with snaps (packaged, frozen)

–onion (one-half, sliced)

–Bac’n pieces (soy bacon)

–squash (yellow, 2, medium)

–onion (one-half, sliced)

–breadcrumbs (plain, boxed)

–green beans (frozen, packaged)

–almonds (sliced, one-half small package)

–dressing (stuffing; I used Pepperidge Farm cornbread)

–mushrooms (4 or 5, minced)

–onion (one-half, minced)

–parsley (1 handful, minced)

–romaine lettuce (heart romaine, 5 or 6 leaves)

–carrots (shredded, 1 handful)

–green onions (2 stalks, chopped)

–tomato (medium, chopped, fresh)

–zucchini (1, sliced, fresh)

–broccoli florets (1 head of florets, cut small)

–Olive Garden signature salad dressing (bottled)

Note:  Thaw the Cornish hens in the refrigerator for 2 and one-half to 3 days.  If you have less time, submerge the hens in cold, salted water for an hour or two, no more.

1 – Prepare the field peas with snaps and onion right after breakfast.  Use one-half large package of peas, and one-half chopped onion.  Season with salt, pepper, Bac’n pieces, and olive oil.  Cook on low in the slow cooker for 5 hours, checking for tenderness at that point.  If more tender peas are desired, cook for an additional 30 minutes.  Then place the setting on warm until time for dinner.

2 – Also right after breakfast, prepare the salad in a mixing bowl.  Break 5 or 6 romaine (heart) leaves into bite-sized pieces.  Cut off the broccoli florets, being careful to make the pieces bite-sized.  Add 1 handful of shredded carrots to the bowl.  Chop 2 stalks of green onion.  Slice 1 zucchini.  Chop 1 medium tomato, season with salt, pepper, and basil.  Gently stir the salad.  Season with salt and pepper.  Place in the refrigerator.  (Salad dressing will be added later.)

3 – Slice a few mushrooms, and place in a long covered baking dish.  Slice half an onion, and also place in the dish.  With a very large knife and a fork to hold the hens, cut the Cornish hens into two parts, just to the right or left of the backbone.  Be very careful of your hands, as the hen may slip.  Place the hens in the baking dish.  Sprinkle shredded carrots, 1 handful, on top.  Season with salt, pepper, thyme, and olive oil.  Add chicken broth about one-third height of the dish.   Cover and place in the refrigerator.

TAKE A BREAK UNTIL AFTER LUNCH

4 – Place 3 cups of green beans in a covered baking dish with a little water.  Sprinkle a generous amount of sliced almonds on top.  Season with salt, pepper, and olive oil.  Place in the refrigerator.

5 – Slice 2 medium yellow squash, and place in a covered baking dish, with NO water.  Slice one-half onion, and mingle with the squash.  Season with salt, pepper, and Bac’n pieces.  Sprinkle a small amount of plain breadcrumbs on top.  Season the casserole with olive oil.  Place in the refrigerator.

6 – Finely chop 4 or 5 baby bella mushrooms, and place in a covered baking dish.  Finely chop one-half onion, and place in the dish.  Finely chop 1 handful of fresh parsley, and place in the dish.  Season with salt, pepper, and olive oil.  Add a little chicken broth.  Microwave on high for 3 minutes.  When finished, place 1 cup of plain cornbread stuffing in the dish.  Stir well.  Add more chicken broth to reach desired consistency.  Use a little more olive oil on top.  Place in the refrigerator.

SET THE TABLE AND THEN REST

7 – Microwave in this order to preserve most warmth:  Microwave squash casserole for 5 minutes; green beans, 6 minutes; dressing, 3 minutes; and then Cornish hens, 20 minutes.  Microwave the dressing again for 1 minute, if piping hot is desired.  Serve the field peas from the slow cooker, taking them away from heat at the last moment.

8 – Add Olive Garden signature Italian dressing to the salad.  Serve the salad as a first course, when there are about 10 minutes left for cooking the hens.  

–Cornish hens, squash, field peas, green beans, salad recipes original; dressing adapted from To the Taste of a King (fifties Louisiana cookbook).

GINGER – GARLIC CHICKEN WITH MUSHROOMS & GREEN BEANS IN SOY SAUCE

–4 chicken tenderloins or breast strips

–ginger

–minced garlic (in a jar)

–mushrooms (5 or 6, sliced baby bellas)

–green beans (frozen)

–soy sauce

–salt and pepper

–olive oil

1 – Place 1 cup of green beans in a covered baking dish with a little water.  Slice 5 or 6 baby bella mushrooms, and add to the dish.  Season with garlic, ginger, pepper, and olive oil.  Add a generous amount of soy sauce.  Microwave on high for 5 minutes.

2 – Nestle the chicken amid the green beans and mushrooms. Season with salt, pepper, ginger, and olive oil.  Microwave on high for 6 minutes (more because of the vegetables).

3 – Serve the chicken hot, with the green beans and mushrooms by it.

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

BASIL SALMON WITH FRESH TOMATO – BLACK OLIVES – GREEN BEANS – GARLIC – IN LEMON – DIJON – WHITE WINE SAUCE

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

–basil (fresh is much better)

–tomato (1, medium, chopped)

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

–green beans (fresh, 1 handful)

–garlic powder

–lemon juice

–Dijon mustard

–white wine

–salt and pepper

–olive oil

1 – Place 1 handful of washed green beans in a large, covered baking dish.  Chop the tomato, season with salt and pepper, and place on top of the green beans.  Add a little white wine.  Season with olive oil and snips of basil.  Microwave on high for 5 minutes.  While vegetables are cooking, mix together 1 teaspoon of Dijon mustard with several drops of lemon juice.  When vegetables have finished, nestle the salmon amid the vegetables.  Season with salt, pepper, and garlic powder.  Pour the lemon – Dijon sauce on top of the salmon.  Add drained black olives and more snips of basil on top.  Finish with a few drops of olive oil.  Microwave on high for 5 minutes.

2 – Serve the salmon hot, on a bed of the vegetables.

–adapted from the food network web site.

BASIL CHICKEN & JASMINE RICE SALAD WITH CHOPPED TOMATO – GREEN BEANS – GREEN PEAS – GREEN ONIONS – LEMON SLICES

Note:  This is a make – ahead, cold entrée salad, with enough food for four people.

–4 chicken tenderloins or breast strips

–basil (fresh is much better)

–jasmine rice (sticky rice)

–tomato (1, medium, chopped)

–green beans (fresh, 2 handfuls, each cut in half)

–green peas (frozen, one-half cup)

–green onions (3 stalks, chopped)

–lemon (fresh, sliced)

–salt and pepper

–olive oil

1 – Place the chicken in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.  When finished, chop into small pieces.  Set aside.

2 – Place two-thirds cup of jasmine rice in a covered baking dish.  Add 1 cup of water.  Season with salt and olive oil.  Stir.  Microwave on high for 5 minutes; then microwave on 50 percent power for 10 minutes.  Let sit, covered, for 5 minutes.

3 – Place one-half cup of green peas in a covered baking dish.  Add 2 handfuls of green beans that have been chopped in half.  Chop 1 tomato, and season with salt and pepper.  Add to the dish.  Chop 3 stalks of green onions, and add to the dish.  Cut several leaves of basil into small bits; sprinkle over the dish.  Slice a lemon, and place on top.  Add a very small amount of water.  Season with salt, pepper, and olive oil.  Microwave on high for 6 minutes.

4 – Using a very large serving dish, spoon the rice into the dish.  Add the vegetables.  Stir.  Place the chopped chicken on top.  Cool in the refrigerator until time for serving.  Salad should be served cool or cold.

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

COMFORT CHICKEN WITH CELERY – ONION DRESSING / THYME – MARJORAM GREEN BEANS WITH CELERY & ONION

–4 chicken tenderloins or breast strips

–chicken broth (non-fat, low sodium)

–breadcrumbs (plain, packaged, I use Pepperidge Farm herbed)

–celery (2 stalks, divided)

–onion (one-half, divided)

–green beans (frozen)

–thyme, marjoram (bottled)

–salt and pepper

–olive oil

1 – Place the chicken in a covered baking dish with a little chicken broth.  Season with salt and pepper.  Sprinkle plain breadcrumbs, a small bit, on top.  Set aside.

2 – Chop 1 stalk of celery, and divide between 2 individual, microwaveable serving bowls.  Chop one-fourth onion, and divide between the 2 bowls.  Add a small amount of chicken broth and olive oil.  Cover, and microwave on high for 2 minutes.  Then add stuffing, chicken broth, and olive oil, and stir well.  Set aside.

3 – Place 1 chopped stalk of onion and one-fourth chopped onion in a covered baking dish with a little water and olive oil.  Microwave on high for 3 minutes.  Then add green beans.  Season with salt, pepper, thyme, and marjoram.  Stir.  Microwave on high for 5 minutes.

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

5 – Microwave the dressing for 1 minute.

6 – Serve the chicken hot, atop the dressing, with the green beans as a side.

–green beans adapted from Betty Crocker; other recipes original.

PARSLEYED & BREADED GARLIC COD WITH MUSHROOMS IN BRANDY – WHITE WINE – BROTH SAUCE / CUT GREEN BEANS WITH PARMESAN / ROSEMARY GREAT NORTHERN BEAN SOUP WITH CAYENNE & BAY LEAVES ATOP GARLIC BREAD / BUTTERY LETTUCE SALAD WITH BLUEBERRIES – WALNUTS – PARMESAN IN BALSAMIC VINEGAR – EXTRA VIRGIN OLIVE OIL DRESSING  

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

–mushrooms (baby bellas, 6 to 8, sliced

–white wine (cooking wine is fine)

–salt and pepper

–olive oil

–parsley (fresh if possible)

–brandy (purchase a small, inexpensive bottle)

–chicken broth (non-fat, low sodium)

–plain breadcrumbs

–great Northern beans (dried; soak overnight)

–cayenne pepper

–rosemary (fresh if possible)

–garlic powder

–bay leaves

–garlic bread seasoned with olive oil

–cut green beans (frozen)

–Parmesan cheese

–buttery lettuce (half a package)

–blueberries (2 handfuls)

–walnuts (1 handful)

–balsamic vinegar

–extra virgin olive oil

1 – Place two thirds cup of great Northern beans in a slow cooker.  Add chicken broth to one-half inch above the beans.  Season with rosemary, 2 bay leaves, cayenne pepper, salt, pepper, and olive oil.  Cook on low for 6 hours.  When finished, keep setting on warm until just before time to serve the soup.  (There is more preparation; see below.)

2 – Place sliced mushrooms in a covered baking dish with a small amount of brandy, white wine, and chicken broth.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Place cod atop the mushrooms.  Season with salt, pepper, and olive oil.  Sprinkle a small amount of plain breadcrumbs on top.  Add parsley as a garnish, plus a few more drops of olive oil.  Set aside.

3 – Place buttery lettuce, 2 handfuls of blueberries, 2 handful of walnuts, and a little Parmesan cheese in a mixing bowl.  Add balsamic vinegar and extra virgin olive oil to taste.  Stir well.

4 – Place 4 handfuls of cut green beans in a covered baking dish.  Season with salt, pepper, and olive oil.  Sprinkle Parmesan cheese on top.  Microwave for 5 minutes on high.

5 – Take one-half beans from the slow cooker with a slotted spoon, placing the beans in a food processor.  Pulse until smooth.  Then add back to the slow cooker, just prior to serving.  Stir well.

6 – Prepare 2 slices of garlic bread with a generous sprinkling of garlic powder and a sprinkling of olive oil.  Microwave on high for 40 seconds.  Break apart the bread and place in the bottom of bowls intended for the soup.  Serve the soup atop the garlic bread.

7 – Microwave the cod for 6 minutes on high.

8 – Serve the salad as a first course, the soup as a second, and the cod, hot, with green beans as a third course.

–cod and bean soup adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way; other recipes original.

BARBECUED SALMON SEASONED WITH RED WINE / BUTTER LETTUCE WITH GREEN GRAPES & FRESH PEAR IN ITALIAN SALAD DRESSING / BROWN RICE IN BROTH / GREEN BEANS WITH SLICED ALMONDS

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

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

–red wine (cooking wine is fine)

–salt and pepper

–olive oil

–butter lettuce (one-half package)

–green grapes (about a dozen, sliced in half)

–pear (fresh, medium, chopped)

–Italian salad dressing

–brown rice (boxed)

–chicken broth (non-fat, low sodium)

–green beans (frozen, 2 handfuls)

–sliced almonds (one-half package)

1 – Place salmon in a covered baking dish with a little water.  Season with salt and pepper.  In a separate bowl, mix together one-third cup of barbecue sauce, 2 tablespoons of red wine, and a few drops of olive oil.  Stir well.  Pour over the salmon.  Set aside.

2 – Pour one-half package of butter lettuce in a mixing bowl.  Slice 12 grapes in half, and add to the bowl.  Wash and then dice a pear, adding to the bowl.  Season with salt and pepper.  Add Italian salad dressing to taste.

3 – Measure two-thirds cup of brown rice, and place in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with salt, pepper, and olive oil.  Stir well.  Microwave on high for 5 minutes.

4 – Place 2 handfuls of green beans in a covered baking dish with a little water.  Sprinkle one-half small package of sliced almonds on top.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

5 – Microwave the salmon for 5 minutes.

6 – Serve the salad as a first course.  Serve the salmon hot, atop the brown rice, with the green beans as a side.

–recipes 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.

SWEET COCONUT FLOUNDER WITH BASIL – GINGER – BANANA PEPPER  – GREEN ONION / WHITE RICE / GREEN BEANS WITH ALMONDS

–2 flounder (thawed from frozen)

–coconut milk (lite)

–basil (fresh if possible)

–ginger

–green onions (2 stalks)

–lime juice

–sugar

–white rice (instant, boxed)

–green beans (frozen, 2 handfuls)

–almonds (sliced, one-half small package)

1 – Place one-third cup of coconut milk in a covered baking dish.  Add 1 tablespoon of sugar.  Microwave for 3 minutes.  Place the flounder in the coconut milk.  Drench in lime juice.  Slice the green onion into small pieces and sprinkle atop the flounder.  Slice one-fourth banana pepper, and place on top of the flounder.  Season with salt, pepper, garlic salt, basil, and ginger.  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.  Let sit for at least 5 minutes.

3 – Place 2 handfuls of green beans in a covered baking dish.  Sprinkle with almonds.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

4 – Microwave the flounder for 6 minutes.

5 – Serve the flounder hot, on top of the white rice, with the green beans as a side.

–flounder adapted from the food network web site; other recipes original.

CREAMY TOMATO – BASED MEDITERRANEAN CHICKEN WITH COCONUT MILK – BLACK OLIVES – FETA / RICE NOODLES / GREEN BEANS WITH ALMONDS

–4 chicken tenderloins or breast strips

–basil, oregano, bay leaves, garlic salt

–tomato sauce

–tomato (fresh, large, 2 slices)

–coconut milk (lite)

–black olives (one-half small can)

–feta cheese (one-half small container)

–rice noodles

–green beans (frozen, 2 handfuls)

–sliced almonds (one-half small package)

1 – Slice two sections off the tomato, and place in a covered baking dish.  Add one-fourth cup of tomato sauce and one-fourth cup of coconut milk.  Add black olives.  Season with basil, oregano, bay leaves, and garlic salt.  Microwave on high for 3 minutes.  Then nestle the chicken amid the sauce.  Season with basil, oregano, garlic salt, salt, pepper.  Sprinkle feta cheese on top.  Set aside.

2 – Place 2 handfuls of rice noodles in a long, covered baking dish.  Add water to cover.  Season with salt.  Microwave on high for 5 minutes.  When finished, cover to preserve warmth.

3 – Place 2 handfuls of green beans in a covered baking dish.  Sprinkle slices almonds on top.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

4 – Microwave the chicken for 6 minutes.

5 – Drain the rice noodles.

6 – Serve the chicken and its sauce atop the rice noodles, with the green beans as a side.

–recipes original.

SUMMERTIME SALMON SALAD WITH BASIL – PARSLEY – TOMATO – GREEN ONION / GREEN BEANS NATURALLY

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

–basil (fresh if possible)

–tomato (1, fresh, medium, chopped)

–green onions (2 stalks)

–parsley (fresh if possible)

–salt and pepper

–olive oil

–green beans (2 handfuls, frozen)

 

1 – Place the salmon in a covered baking dish with a little water.  Season with salt, pepper, basil, and olive oil.  Microwave on high 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.

2 – Chop the tomato and season with salt, pepper, basil, and olive oil.  Add to a mixing bowl.  Chop the green onions into one-half inch pieces.  Add to the bowl.  Chop the parsley and add to the bowl.  Add mayonnaise to taste.  Stir well.  Break apart the salmon, and fold into the vegetables.  Refrigerate until ready to serve.

3 – Place the green beans in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

4 – Serve the salmon salad cold, with the hot green beans as a side.

–recipes original.

COD STEW WITH TOMATO – ONION – PEPPERS IN WHITE WINE ATOP CIABATTA BUN / GREEN BEANS AU NATURAL

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

–tomato (1, chopped, medium)

–onion (1, chopped, medium)

–red bell pepper (one-half, medium)

–white wine (cooking wine is fine)

–ciabatta buns (2, whole wheat)

–parsley (fresh if possible)

–green beans (fresh, one-half package)

 

1 – Place the chopped tomato, onion, and red bell pepper in the bottom of a covered baking dish with a little white wine.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.  Place the cod on top of the vegetables.  Sprinkle chopped parsley on top.  Drench the cod in a small amount of wine.  Set aside.

2 – Place the green beans in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

3 – Microwave the cod for 8 minutes on high (more because of the vegetables).

4 – Microwave the ciabatta buns for 50 seconds. 

5 – Serve the cod and vegetables, with wine, atop the buns, with the green beans as a side.

–cod, Benedetto style, adapted from Italian Family Cooking (Edward Giobbi, author); green beans original.

CHICKEN WITH TOMATO – ROSEMARY – GARLIC – GREEN ONIONS IN WINE SAUCE / QUINOA IN BROTH / FRESH GREEN BEANS WITH ALMONDS

–4 chicken tenderloins or breast strips

–tomato (1, medium)

–rosemary (fresh if possible)

–garlic salt

–green onions (5 stalks)

–white wine (cooking wine is fine)

–quinoa (boxed)

–chicken broth (non-fat, low sodium)

–green beans (fresh, 2 handfuls)

–almonds (sliced, one-half package)

–salt and pepper

–olive oil

 

1 – Place two-thirds cup of quinoa in a covered baking dish.  Add one-half teaspoon of salt and a little olive oil.  Then add one and one-third cups of chicken broth.  Stir.  Microwave on high for 6 minutes; then microwave on 50 percent power for 9 minutes.  When finished, keep covered to preserve warmth.

2 – Chop the tomato and place in a covered baking dish.  Season with salt, pepper, rosemary, garlic salt, and olive oil.  Add a little white wine.  Microwave on high for 3 minutes.  Chop the green onions I one-half inch pieces.  When the tomatoes have finished, place the green onions on top.  Then nestle the chicken among the vegetables.  Season with salt, pepper, rosemary, garlic salt, and olive oil.  Set aside.

3 – Rinse the green beans and place in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Sprinkle a generous amount of almonds on top.  Microwave on high for 5 minutes.

4 – Microwave the chicken for 6 minutes.

5 – Serve the chicken and vegetables on top of the quinoa, with the green beans as a side.

–chicken adapted from Italian Family Cooking (Edward Giobbi, author); other recipes original.

GARLIC – HERB CHICKEN WITH PARSLEY & ONION IN BROTH / QUINOA / GREEN BEANS

–4 chicken tenderloins or breast strips

–parsley (fresh if possible)

–garlic – herb breadcrumbs (boxed)

–onion (one-half, medium)

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–quinoa (boxed)

–green beans (frozen, 2 handfuls)

 

1 – Place two-thirds cup of quinoa in a covered baking dish.  Add one and one-third cup of chicken broth.  Season with salt and a little olive oil.  Microwave on high for 6 minutes; then microwave on 50 percent power for 9 minutes.

2 – Slice onion and place in a covered baking dish with a little chicken broth.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Place chicken in a plastic bag.  Season with salt, pepper, garlic powder, and olive oil.  Pour one-third cup of breadcrumbs in the bag.  Shake well.  Place the chicken on top of the onion.  Sprinkle with chopped parsley.  Set aside.

3 – Place the green beans in a covered baking dish.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

4 – Microwave the chicken for 5 minutes on high.

5 – Serve the chicken on top of the quinoa, with the green beans as a side.

–chicken adapted from The New York Times 60 – Minute Gourmet (Pierre Franey, chef); other recipes original.

SEASONED CHICKEN WITH STRAWBERRY – PAPAYA – PINEAPPLE SALSA / BUTTERNUT SQUASH WITH ONION / GREEN BEANS WITH ALMONDS

–4 chicken tenderloins or breast strips

–Mrs. Dash seasoning mix (original, bottled)

–strawberries (4 or 5, medium)

–tropical fruit (one-half can)

–onion (divided, 1, medium)

–mint (bottled)

–butternut squash (1 package)

–green beans (frozen, one-half package)

–almonds (sliced, one-half package)

1 – Slice the strawberries and add to mixing bowl.  Add one-half can of tropical fruit.  Dice one-half onion into small pieces, and add to the bowl.  Season with mint and a little sugar.  Stir well.

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

3 – Place the butternut squash in a covered mixing bowl.  Slice one-half onion and place amid the squash.  Season with salt, pepper, and olive oil.  Microwave for 4 minutes on high.

4 – Place the green beans in a covered baking dish with a little water.  Sprinkle the almonds on top.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

5 – Microwave the chicken for 5 minutes on high.

6 – Serve the hot chicken with the cold salsa, and with the squash and green beans as sides.

–chicken adapted from a magazine given away at Walgreen’s; other recipes original.

CREAMY MUSHROOM CHICKEN WITH PARMESAN & ONION / GREEN BEANS WITH MARJORAM / BUTTERED CORN WITH TOMATO / GREAT NORTHERN BEANS WITH ONION IN LIGHT TOMATO SAUCE

–4 chicken tenderloins or breast strips

–baby bella mushrooms (sliced, about 12)

–chicken broth (non-fat, low sodium)

–Parmesan cheese

–onion (1, divided, medium)

–yogurt (non-fat, plain)

–mayonnaise

–salt and pepper

–olive oil

–green beans (frozen, 2 handfuls)

–marjoram (bottled)

–corn (frozen, one-half package)

–tomato (1, medium, chopped)

–Promise Activ margarine (heart-healthy)

–great Northern beans (one cup, dried; must soak overnight

–Bac’n pieces

–tomato sauce (no added salt, one-half small can)

–basil

 

1 – Place the beans in a slow cooker.  Add 2 cups of chicken broth.  Slice one-half onion, and add to the cooker.  Season with salt, pepper, basil, Bac’n pieces, olive oil, and margarine.  Add one-half can of tomato sauce.  Stir.  Cook in the slow cooker on high for 6 hours.  When finished, turn setting to “warm” until time for dinner.

2 – Slice one-half onion, and place with sliced mushrooms in a covered baking dish.  Season with salt, pepper, and olive oil.  Add a little chicken broth.  Microwave for 3 minutes in a covered baking dish.  When finished, nestle the chicken amid the mushrooms and onion.  Season with salt, pepper, and olive oil.  Sprinkle generously with Parmesan cheese.  Set aside.

3 – Place 2 handfuls of green beans in a covered baking dish.  Season with salt, pepper, marjoram, and olive oil.  Microwave for 4 minutes on high.

4 – Chop the tomato.  Place in covered baking dish.  Add the corn to the tomato.  Season with salt, pepper, and margarine.  Microwave on high for 5 minutes.

5 – Mix 2 tablespoons of yogurt and 1 tablespoon of mayonnaise in a small bowl.  Season with salt and pepper.  Stir vigorously.  Set aside.

6 – Microwave the chicken for 5 minutes. 

7 – Microwave the yogurt – mayonnaise for 30 seconds.  Spoon over the chicken.

8 – Serve the chicken hot, with the beans, corn, and green beans as sides.

–chicken adapted from a National Public Radio program heard over Mississippi Public Broadcasting; other recipes original.

THYME CHICKEN WITH MUSHROOMS & ONION / GREEN BEANS WITH ALMONDS / WHIPPED SWEET POTATOES

–4 chicken tenderloins or breast strips

–thyme

–mushrooms (sliced baby bellas, a handful)

–onion (one-half, medium)

–chicken broth (non-fat, low sodium)

–milk (preferably vanilla – flavored soy)

–green beans (frozen, 2 handfuls)

–almonds (sliced, half a package)

–sweet potatoes (2, medium)

–salt and pepper

–olive oil

1 – Scrub the skins of the sweet potatoes, and place on a dish for the microwave.  Microwave on high for 7 minutes.  Then turn over, and microwave for 7 minutes more.  Set aside to cool a few minutes before whipping.

2 – Slice the onion and place in a covered baking dish.  Add the sliced mushrooms with a little chicken broth.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  When finished, nestle the chicken amid the onion and mushrooms.  Season with salt, pepper, thyme, and olive oil.  Set aside.

3 – Place the green beans in a covered baking dish with a little water.  Sprinkle the almonds on top.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

4 – Cut open the sweet potatoes.  Scoop out the flesh and place in a food processor.  Add a little milk.  Pulse to desired consistency, being careful to pulse long enough to break apart all of the sweet potato.  Pour into a microwaveable bowl.  Set aside.

5 – Microwave the chicken on high for 5 minutes.

6 – Microwave the whipped sweet potatoes for 1 minute.

7 – Serve the chicken hot, with the green beans and sweet potatoes as sides.

–recipes original.

MARINATED SALMON GLAZED WITH STRAWBERRY PRESERVES / GREEN BEANS WITH FAUX BACON & FAUX BUTTER

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

–soy sauce

–lemon juice

–pepper

–Dejon mustard

–strawberry preserves

–green beans (frozen, one-half package)

–Bac’n pieces (soy bacon)

–Promise Activ margarine (heart-healthy)

–salt

–onion oil

1 – Place one-fourth cup of soy sauce, a squirt of lemon juice, 2 tablespoons of Dejon mustard, and pepper in a container large enough that the salmon will be covered.  Stir.  Begin marinating salmon in this mixture 30 minutes before dinner preparation.  When finished, lift out the salmon and place in a covered baking dish with a little water.  Spread 3 tablespoons on strawberry preserves on top.  Season with olive oil.  Set aside.

2 – Place green beans in a covered baking dish.  Season with salt, pepper, Bac’n pieces, and margarine.  Microwave on high for 4 minutes.

3 – Microwave the salmon for 6 minutes.  When finished, test the center to be sure that it is done.  If not, replace the salmon in the microwave for 1 minute more.

4 – Serve the dinner hot.

–salmon adapted from Taste of Home web site; green beans original.

SCALLOPS WITH MUSHROOMS IN WHITE WINE & BUTTER SAUCE / WHITE RICE / GREEN BEANS WITH ALMONDS

Note:  This is a variation of coquilles St. Jacques.

–4 scallops (fresh, large)

–white wine (cooking wine is fine)

–Promise Active margarine (heart-healthy)

–parsley

–breadcrumbs (plain, boxed)

–mushrooms (about 8 or 10, sliced, baby bellas)

–salt and pepper

–olive oil

–white rice (instant, boxed)

–green beans (frozen, 2 handfuls)

–almonds (sliced, one-third small package)

 

1 – Place the mushrooms in a covered baking dish, just covered with white wine.  Season with salt, pepper, and olive oil.  Microwave for 2 minutes on high.  Place the scallops on top of the mushrooms; spoon a little of the sauce over them.  In a measuring cup, place 2 tablespoons of margarine.  Microwave on high for 20 seconds.  Add a small amount of breadcrumbs to the margarine, and stir.  Place the crumb mixture on top of the scallops.  Slice the parsley and place over the scallops.  Set aside.

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

3 – Place the green beans in a covered baking dish.  Add a little water.  Sprinkle the almonds on the top.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

4 – Microwave the scallops for 6 minutes on high.

5 – Serve the dinner hot, the scallops on top of the rice, with the green beans as a side.

–scallops adapted from French Microwave Cookbook; other recipes original.

A Company Dinner:  CHICKEN BREASTS WITH THYME – ONION – MUSHROOMS IN CHICKEN BROTH / GREEN BEANS WITH ALMONDS / WHITE RICE / CROISSANTS

Note:  This is a dinner for 4 people, some of which is prepared ahead, so that time before dinner is 33 minutes.

–6 chicken breasts (deboned)

–thyme

–onion (1, medium)

–mushrooms (12, sliced, baby bellas)

–chicken broth (non-fat, low sodium)

–green beans (frozen)

–almonds (crushed in a food processor, 4 tablespoons)

–white rice (instant)

–salt and pepper

–olive oil

 

1 – Note:  Prepare the chicken ahead of time, and place in the refrigerator.  Crush almonds in a food processor.  (Or, alternately, use sliced almonds.)  Slice the onion.  Place the onion and the sliced mushrooms in the bottom of a very large, deep, covered baking dish.  Add chicken, one layer only.  Add chicken broth to half the level of the chicken, about 1 inch.  Season the chicken with salt, pepper, thyme, and olive oil.  Put in the refrigerator to cool together, for at least 2 hours.  When ready to cook, place, still covered, in the microwave, and microwave for 20 minutes (exactly).

2 – Place 2 cups of white rice in a covered baking dish.  Add 2 cups of water.  Season with 1 teaspoon of salt, and a few drops of olive oil.  Stir.  Microwave on high for 5 minutes.  Let sit at least 5 minutes.

3 – Place 4 handfuls of green beans in a covered baking dish.  Season with salt, pepper, olive oil, and almonds.  Microwave on high for 8 minutes.

4 – Microwave 6 croissants for 1 minute.

5 – Serve the dinner hot.

–recipes original.

A Simple Dinner:  CROUTON – ENCRUSTED CHICKEN WITH PARMESAN & PARSLEY / BUTTERED CORN / GREEN BEANS WITH FRENCH FRIED ONION RINGS

–4 chicken tenderloins or breast strips

–Parmesan cheese

–croutons (seasoned, packaged)

–parsley

–salt and pepper

–olive oil

–corn (frozen, one-half package)

–Promise Activ margarine (heart-healthy)

–green beans (frozen, 2 handfuls)

–French fried onion rings (canned)

 

1 – Place a small number of croutons in a plastic bag.  With a mallet or the flat end of an ice cream spoon, pound the croutons against the kitchen counter.  Place the chicken in a separate plastic bag.  Season with salt, pepper, and olive oil.  Pour the crushed croutons into the bag with the chicken.  Place in a covered baking dish with a tiny amount of water.  Sprinkle Parmesan cheese on top, and then sprinkle parsley.  Set aside.

2 – Place the corn in a covered baking dish with water.  Season with salt, pepper, and margarine.  Microwave on high for 4 minutes.

3 – Place the green beans in a covered baking dish with water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.  Then sprinkle the French fried onion rings on top, and microwave for 1 minute more.

4 – Microwave the chicken for 5 minutes on high.

5 – Serve the dinner hot.

–recipes original.

CHICKEN CURRY WITH TOMATO – ONION – PEPPER IN TOMATO SAUCE / COUSCOUS / GREEN BEANS

–4 chicken tenderloins or breast strips

–curry powder

–tomato (2 slices)

–tomato sauce

–onion (one-half, medium)

–red bell pepper (2 slices)

–tomato sauce (one-half small can)

–coriander (optional)

–garlic powder

–red wine (cooking wine is fine)

–salt and pepper

–olive oil

–couscous (boxed)

–green beans (frozen, 2 handfuls)

 

1 – Slice onion, red bell pepper, and tomato, and place in a covered baking dish.  Pour one-half can of tomato sauce on top.  Add one-quarter cup of red wine.  Season with salt, pepper, garlic powder, coriander (optional), and olive oil.  Microwave on high for 5 minutes.  Place chicken on top of the vegetables.  Season with curry powder, coriander (if using), salt, pepper, and olive oil.  Set aside.

2 – Place three-fourths cup of couscous and 1 cup of water in a large, wide-mouthed, covered baking dish.  Microwave on high for 3 minutes.  Let stand for at least 5 minutes.

3 – Place 2 handfuls of green beans in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

4 – Microwave the chicken for 8 minutes (longer because of the bulk of the vegetables). 

5 – Serve the chicken on top of the couscous, with the green beans as a side.

–chicken adapted from Tesco Real Food web site; other recipes original.

A Simple Dinner:  ROSEMARY – GARLIC CHICKEN IN LEMON SAUCE / ROSEMARY POTATOES & GREEN BEANS / BLACK – EYED PEAS WITH FAUX BACON IN CHICKEN BROTH

–4 chicken tenderloins or breast strips

–rosemary

–garlic powder

–lemon juice

–salt and pepper

–olive oil

–potato (1, medium)

–green beans (1 handful, frozen)

–black-eyed peas (frozen, 1 cup)

–chicken broth (non-fat, low sodium)

–Bac’n pieces (soy bacon)

 

1 – In a slow cooker, place 1 cup of black-eyed peas.  Add 1 cup chicken broth.  Season with salt, pepper, olive oil, and Bac’n pieces.  Cook on high for 3 and one-half hours.  Place setting on “warm” if dinner is not yet ready.

2 – Place chicken in a covered baking dish.  Add a little water.  Season with garlic powder, rosemary, salt, pepper, olive oil, and lemon juice.  Set aside.

3 – Scrub the potato, and then slice into one-quarter inch pieces.  Place in a covered baking dish.  Season with rosemary, salt, pepper, and olive oil.  Add 1 inch of water.  Cook on high for 7 minutes.  Then add green beans.  Season a little more with rosemary, salt, pepper, and olive oil.  Microwave potato and green beans, together, for 5 more minutes.

4 – Microwave the chicken for 5 minutes.

5 – Serve the dinner hot.

–chicken adapted from Southern Living web site; green beans and potato adapted from a recipe by Mattie Hopkins, Takoma Park, Maryland and Ayden, North Carolina; black-eyed peas original.

CORNISH HEN WITH RED WINE & CURRANT JELLY / HERBED POTATOES / GREEN BEAN CASSEROLE / CORNBREAD STUFFING WITH CELERY & GREEN ONION

Note:  This is a holiday dinner for two, taking about an hour to prepare.

–Cornish hen (1)

–red wine

–red currant jelly

–thyme

–onion bits

–chicken broth (non-fat, low sodium)

–celery (1 stalk)

–Bac’n pieces (soy bacon)

–parsley

–nutmeg

–red potatoes (2, medium)

–tarragon, marjoram, parsley, onion bits, thyme, garlic powder

–green beans (2 handfuls, frozen)

–French fried onions (boxed)

–mushrooms (4 or 5, baby bellas)

–green onions (4 stalks, divided)

–cornbread stuffing (boxed)

–milk (dairy if not lactose sensitive, soy, or almond)

–salt and pepper

–olive oil

1 – Unwrap the hen and place on a sturdy cutting board.  Using your sharpest knife, cut through the hen by the backbone, making two portions.  Turn breast side up in a covered baking dish.  Season with thyme, salt, pepper, nutmeg, parsley, and olive oil.  Add one-fourth cup of chicken broth.  Set aside.

2 – Place 3 tablespoons of currant jelly in a microwaveable bowl.  In a separate bowl, pour one-fourth cup of red wine.  Set aside.

3 – Scrub potatoes thoroughly.  Slice into 1 – inch pieces.  Place in covered baking dish.  Season with salt, pepper, and olive oil.  Add an inch of water.  Microwave on high for 15 minutes.  When finished, place in a food processor.  Season with tarragon, garlic powder, thyme, onion bits, marjoram, and parsley.  Add milk to desired consistency.  Drain the baking dish of water, and then add the potatoes to it.  Microwave on high for 2 minutes. 

4 – Slice mushrooms and place in a large, wide-mouthed, covered baking dish.  Slice 2 stalks of green onion.  Season with salt, pepper, and olive oil.  Add an inch of milk.  Microwave on high for 3 minutes.  Add green beans to the other vegetables, and stir.  Microwave on high for 5 minutes, taking care to be sure that milk does not overflow.  If so, cut power to 50 percent, and double remaining cooking time.

5 – Chop celery and green onion into fine pieces.  Place in 2 microwaveable bowls, half in each.  Season with olive oil.  Microwave on high for 1 minute.  When finished, add cornbread stuffing to the bowls.  Fill almost to the top with chicken broth.  Microwave on high for 1 minute.

6 – Microwave the Cornish hen for 5 minutes on 1 side; then turn over (with fork) and microwave for 5 minutes more.  Heat the red wine for 45 seconds in the microwave; also heat the currant jelly for 45 seconds.  Stir the wine and jelly together, and then pour over the hen.  Add Bac’n pieces to the top of the hen just before serving.

7 – Serve the dinner hot.

–Cornish hen adapted from astray recipes.com; potatoes, green beans, and stuffing original.

A Simple Dinner:  TARRAGON CHICKEN WITH WHITE WINE & BROTH / GREEN BEANS WITH ALMONDS / DILLED CARROTS

Note:  I got this dinner on the table in 10 minutes, though I admit that I hurried.

–4 chicken tenderloins or breast strips

–tarragon

–white wine (cooking wine is fine)

–chicken broth (non-fat, low sodium)

–plain breadcrumbs

–salt and pepper

–olive oil

–green beans (frozen)

–almonds (12)

–miniature carrots (packaged)

–dill

 

1 – Place 2 handfuls of green beans in a covered baking dish.  Sprinkle almonds on top.  Season with salt, pepper, tarragon, and olive oil.  Cook on high in the microwave for 3 minutes.

2 – Place 12 miniature carrots in a covered baking dish.  Season with salt, pepper, dill, and olive oil.  Cook on high in the microwave for 3 minutes.

3 – Place the chicken in a plastic bag.  Add a small amount of olive oil.  Season with salt and pepper.  Add one-fourth cup of plain breadcrumbs.  Shake well.  Place the chicken in a covered baking dish.  Add chicken broth and white wine just to cover.  Season with tarragon and a little more olive oil.  Cook on high in the microwave for 5 minutes.

4 – Serve the dinner hot.

–chicken adapted from The Commander’s Palace New Orleans Cookbook; carrots adapted from a friend’s recipe, Shakopee, Minnesota; green beans original.

TOMATO – & BASIL – TOPPED COD & ONIONS IN WHITE WINE SAUCE / RICE WITH PARSLEY / GARLIC GREEN BEANS / GARLIC BLACK OLIVES IN OIL

Note:  Prepare the black olives at least 3 hours in advance and marinate in a closed container in the refrigerator.

 

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

–tomato (1 whole, fresh, medium

–basil

–onion (one-half, medium)

–white wine (cooking wine is fine)

–Italian style bread crumbs

–white rice

–parsley

–green beans (frozen)

–garlic powder

–black olive (sliced, one small can)

–extra virgin olive oil

–olive oil (regular)

–salt and pepper

 

1 – To prepare the black olives, pour out the juice in the olives and then pour the olives into a small contained with tight lid.  Sprinkle with garlic powder.  Stir.  Add extra virgin olive oil to cover.  Close container and place in refrigerator for at least 3 hours before dinner.

2 – Chop the tomato, season with salt and pepper, and place in a small microwaveable bowl with cover.  Heat in the microwave for 4 minutes, until the tomato has the consistency of puree.  Set aside.

3 – Chop the onion, and place in a small microwaveable bowl with cover.  Add water just to cover.  Microwave for 5 minutes on high.  Set aside.

4 – Place the cod in a covered baking dish.  Add a quarter of a cup of white wine.  Place the cooked onions on either side of the cod.  Season the cod and onion with salt, pepper, olive oil, basil, and a sifting of Italian style bread crumbs.  Spread the tomato on top of the cod.  Set aside.

5 – Place 2 handfuls of green beans in a covered baking dish.  Season with salt, pepper, garlic powder, and olive oil.  Microwave for 6 minutes on high.

6 – Measure two-thirds cup of white rice in a large, wide-mouthed, baking dish with cover.  Add two-thirds cup of water.  Season with one-half teaspoon of salt, and a drop of olive oil.  Cook on high in the microwave for 3 minutes.  Let sit for at least 5 minutes.

7 – Cook the cod for 6 minutes in the microwave on high.  Test the center to be sure that it is done.  If not, return to the microwave for 1 minute more.

8 – Serve the dinner hot, with the black olives as a relish, cold, on the side.

–black olives adapted from the recipe of a friend in Shakopee, Minnesota; other recipes original.

COD WITH RED BELL PEPPER, THYME, & PAPRIKA / GREEN BEANS WITH ALMONDS

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

–red bell pepper (2 slices cut from the pepper)

–thyme

–paprika

–salt and pepper

–olive oil

–plain breadcrumbs (boxed)

–green beans (frozen)

–sliced almonds (one-third small package)

 

1 – Dice the red bell pepper.  Place in the bottom of a covered baking dish.  Add a little water, and season with salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  Place the cod on top of the pepper.  Season with thyme, salt, pepper, paprika, and olive oil.  Sift a few breadcrumbs on top.  Set aside.

2 – Place 2 handfuls of green beans in a covered baking dish.  Add salt, pepper, olive oil, and almonds.  Cook on high in the microwave for 5 minutes.

3 – Cook the cod in the microwave on high for 6 minutes.  The cod is done when it begins to break apart.

4 – Serve the cod and green beans hot.  I also served tomato pie, which can be found on this blog by using the search box.

–cod adapted from “Prevention” web site; green beans original.

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.

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. 

A Simple Dinner:  PARSLEYED TILAPIA WITH LEMON, WHITE WINE, GARLIC, & ONION / LENTILS WITH FAUX BACON / GREEN BEANS WITH ALMONDS

–2 medium tilapia

–lemon juice

–white wine (cooking wine is fine)

–garlic powder

–lemon pepper (bottled)

–parsley (fresh if possible)

–onion bits (bottled)

–lentils (dried)

–Bac’n pieces (soy bacon)

–olive oil

–salt and pepper

–green beans (frozen)

–almonds

 

1 – Place two-thirds cup of lentils in a slow cooker.  Add 3 cups of water, and season with onion bits, salt, pepper, Bac’n pieces, and olive oil.  Cook for 6 hours only on low in slow cooker (or 3 hours on fast).  When finished, turn dial to “warm” to preserve heat.

2 – Place tilapia in a deep, covered baking dish.  Drench with lemon juice.  Add one-third cup of white wine.  Season with garlic, onion bits, lemon pepper, salt, pepper, parsley, and olive oil.  Set aside.

3 – Place 2 handfuls of green beans in a covered baking dish.  Season with salt, pepper, and olive oil.  Add 2 handful of almonds.  Cook on high in the microwave for 5 minutes.

4 – Cook tilapia on high for 6 minutes.

5 – Serve the dinner hot.

–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.

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.

SHERRY – TERIYAKI SALMON WITH RICE NOODLES / GREEN BEANS

–salmon (the size of 3 decks of cards)

–sherry (cooking sherry is fine)

–teriyaki sauce

–onion

–ginger

–garlic powder

–salt and pepper

–olive oil

–rice noodles

–green beans (frozen)

 

1 – Chop an onion and place in bottom of a covered baking dish.  Cover with 1 inch of sherry.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  Set aside.

2 – Place 2 fistfuls of rice noodles in a long, uncovered baking dish.  Cover with 1 inch of water.  Season with salt.  Cook on high in the microwave, uncovered, for 5 minutes; then cook on 50 percent power for 10 minutes.  When finished, cover to preserve warmth.

3 – Place salmon on top of the onion in the baking dish.  Season with salt, pepper, garlic powder, ginger, and olive oil.  Sprinkle teriyaki sauce over the top.  Spoon a little of the sauce over the salmon.  Set aside.

4 – Place green beans in a covered baking dish.  Season with salt, pepper, olive oil, and pour in 1 inch of water.  Cook for 5 minutes on high in the microwave.

5 – Cook the salmon for 4 and one-half minutes in the microwave on high.  When finished, test the center for doneness.  If not completely cooked, return to the microwave for 1 minute more.

6 – Serve the meal hot, with the salmon on top of the noodles, and the green beans on the side.

–adapted from Real Simple Meals Made Easy.

PARMESAN CHICKEN / MARINATED MUSHROOMS / GREEN BEANS WITH TOMATO AND ONION, AND OREGANO

–4 chicken tenderloins or breast strips

–Parmesan cheese (shredded)

–fine breadcrumbs (plain, boxed)

–salt and pepper

–olive oil

–mushrooms (I used baby bellas – 4 or 5)

–white wine (cooking wine is fine)

–onion (medium)

–tarragon (fresh if possible)

–green beans (frozen)

–tomato (1 medium)

–oregano (fresh if possible)

 

1 – Place chicken in plastic bag.  Season with salt, pepper, and olive oil.  Pour one-half cup of breadcrumbs in the bag.  Shake well.  Place in covered baking dish with a very small amount of water.  Set aside.

2 – Slice mushrooms four ways.  Chop one-half onion.  Place in baking dish with one-quarter cup of white wine.  Season with salt, pepper, tarragon, and olive oil.  Cook for 3 minutes in microwave on high.

3 – Place green beans in covered baking dish.  Chop one-half onion and place on top.  Chop 1 tomato, and place over the whole.  Season the vegetables with salt, pepper, olive oil, and oregano.  Cook for 5 minutes on high in microwave.

4 – Cook chicken for 5 minutes.  When finished cooking, generously sprinkle Parmesan cheese on top.

5 – Serve the dinner hot.

–adapted from Real Simple.

BASIL BARBECUED SALMON / GREEN BEAN-CORN-ONION SUCCOTASH

–salmon (the size of 3 decks of cards)

–basil (fresh if possible)

–barbecue sauce (bottled)

–green beans (frozen)

–corn (canned)

–onion

–olive oil

–salt and pepper

 

1 – Place salmon in covered baking dish.  Add a very small amount of water.  Salt and pepper. Cover with barbecue sauce (to your taste).  Add tiny snips of basil.  Season with olive oil.  Set aside

2 – Using large baking dish, place two cups of green beans in covered baking dish.  Add one-half can of whole kernel corn.  Chop one-half onion, and add to vegetables.  Season with salt, pepper, and olive oil.  Stir well.  Cook for 6 minutes in microwave on high.

3 – Cook salmon for 4 and one-half minutes.  When cooking time has finished, test center to be sure that salmon is done.  If not, return to microwave for 1 minute.

4 – Serve hot.

–adapted from Real Simple.

MUSHROON – CHEESE – WINE APPETIZER / CILANTRO SHRIMP / GREEN BEANS / WHITE RICE

–flatbread

–baby bella mushrooms (about 8, small)

–Parmesan cheese

–onion (one-half medium)

–white cooking wine

–shrimp (frozen, 60 to 80, tail off, de-veined, uncooked)

–green beans (frozen)

–white rice (instant)

–cilantro (fresh if possible)

–lime juice

–chicken broth (non-fat, low sodium)

 

1 – Defrost the shrimp overnight in the refrigerator.  When thawed and ready to cook, place in large, wide-mouthed baking dish with cover.  Season with salt, pepper, a dash of lime juice, and olive oil.  Sprinkle with cilantro.  Cook for 3 minutes on high in microwave.  Keep covered to retain warmth.

2 – Place two handfuls of green beans in baking dish with cover.  Season with cilantro, salt, pepper, and olive oil.  Cook for 5 minutes (less if you like crispy beans).

3 – Place two-thirds cup of instant white rice in large, covered baking dish.  Add two-thirds cup of chicken broth.  Cook on high for 3 minutes.  Fold in cilantro.  Let stand at least 5 minutes.

4 – Chop one-half onion and place in baking dish with cover.  Chop mushrooms.  Add one-fourth cup of white wine to the baking dish.  Season with salt, pepper, and olive oil. Cook for 3 minutes in microwave.

5 – Sprinkle generous amount of Parmesan cheese on flatbread.  Add mushroom – onion mixture on top, including some wine.  Finish with more cheese.  Cook on high for 1 minute in microwave.  Serve immediately.

6 – Serve shrimp, green beans, and white rice while still warm.

–adapted from Real Simple.

SALMON WITH BERRY REDUCTION / THYME GREEN BEANS WITH PORTABELLA MUSHROOMS AND ONION

Note:  This meal may take 40 minutes of preparation time, but you won’t be working the whole time.

–salmon (the size of three decks of cards)

–blueberries (one-half cup fresh)

–red wine (one-fourth cup)

–sugar (2 teaspoons)

–onion (medium)

–green beans (frozen)

–portabella mushrooms (four button)

–thyme (fresh if possible)

–garlic powder

–salt and pepper

–olive oil

 

1 – Prepare the berries first, due to lengthy preparation time.  Measure one-half cup of blueberries and add to a food processor.  Measure one-fourth cup of red wine to the processor as well.  Pulse well.  Chop one-half onion and add onion and sugar to the berry mixture.  Pour into a large, wide-mouthed baking dish without a cover.  Cook on high for 3 minutes in microwave.  Then cook on 50 percent power for 15 minutes.  When finished cooking, cover to preserve warmth.

2 – Place the salmon in a baking dish with cover.  Season with salt, pepper, and olive oil.  Set aside.

3 – Chop onion and portabella mushrooms, and place in baking dish with cover.  Season with salt, pepper, olive oil, garlic powder, and thyme.  Cook on high for 3 minutes.  Add green beans, seasoning with salt, pepper, olive oil, and thyme.  Cook for 5 minutes in microwave on high.

4 – Cook the salmon for 5 and one-half minutes.  Test the center to see if the salmon is done.  If not, return to microwave for 1 minute more.

5 – Serve salmon with the berry reduction on top, with the green beans as a side.

–adapted from Williams-Sonoma.

MEDITERRANEAN TILAPIA / PASTA / GREEN BEANS

–3 small tilapia

–onion

–tomato

–garlic powder

–oregano (fresh if possible)

–basil (fresh if possible)

–salt and pepper

–penne pasta

–olive oil

–green beans (frozen)

 

1 – Cook 1 cup penne pasta in salted water just to cover at 2 and one-half minutes on high, and then 7 and one-half minutes on 50 percent, in microwave.  Cook uncovered.

2 – Chop a medium-sized onion and medium-sized tomato.  Add salt and pepper, olive oil, and set aside while pasta cooks.

3 – Place the green beans in a baking dish with cover.  Salt and pepper, and add a small amount of olive oil for seasoning.  Set aside.

4 – When pasta is ready, place cover over the dish to keep warm.

5 – Microwave the onion and tomato for 3 minutes on high.  Set aside.

6 – Cook the green beans for 5 minutes.

7 – Place the tilapia on top of the onion and tomato.  Add snips of basil and oregano, and sprinkle with garlic powder.  Season with olive oil.  Cook for 8 minutes in the microwave on high.

8 – Drain the pasta in a colander.  Sprinkle with garlic powder and season with olive oil.

9 – When serving, place the tilapia on top of the pasta, with the green beans on the side.

10 – Serve hot.

 

–original recipes.

SALMON / GREEN BEANS / AVOCADO / BROWN RICE

Salmon

Green beans

Chopped avocado

Brown rice

Chicken broth, low sodium, non-fat

Coriander

Salt and pepper

White wine (cooking wine is fine)

Dill

Toasted pecan bits

 

1 – Prepare the salmon first, enough for three servings, about the size of three decks of cards. Wash gently and place in generous-size microwaveable dish. Cover salmon to one-fourth depth with white cooking wine. Sprinkle with dill, salt and pepper, and coriander to taste. Lightly drizzle olive oil over all. Set aside.

2 – Toast pecan bits for one minute on high, spread out on microwaveable plate. Stir, and then toast for another minute. Set aside.

3 – Measure two-thirds cup brown rice in large covered bowl. Add two-thirds cup chicken broth. Add one teaspoon olive oil.

Cook in microwave on high for five minutes. If chicken broth is cold, you will need more time. Watch to see that the dish does not boil over. If the chicken broth foams up, then reduce power to 50 percent and double remaining cooking time.

4 – Prepare ready-made fresh green beans, enough for three servings. Salt and pepper to taste. Drizzle with olive oil. Set aside, to cook when rice is finished.

5 – Wash skin of avocado with soap and water, rinsing thoroughly. Cut avocado in half, remove pit. While avocado is still in skin, use a sharp knife to cut in blocks. Use a table spoon to scoop out. Set aside.

6 – When rice is cooked, remove from microwave and keep covered. Cook green beans for four minutes on high.

7 – Cook salmon on high for 4 and one-half minutes.  

8 – Stir pecans into rice.

9 – Serve salmon over pecan rice, with green beans, and drop chopped avocado over the whole.

10 – If desired, accompany meal with whole grain rolls, dipping sauce of olive oil or canola oil.

 

–adapted from Real Simple.