WILD ATLANTIC COD WITH MINT – ROSEMARY – ARTICHOKE HEARTS – SLICED BABY BELLA MUSHROOMS – MINCED GARLIC – CHOPPED GREEN ONIONS IN WHITE WINE SAUCE

The flavors meld together very well. . .

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

–mint (bottled, dried, 1 teaspoon)

–rosemary (bottled, dried, 1 tablespoon)

–artichoke hearts (canned, 3 hearts, chopped, no seasoning)

–baby bella mushrooms (3 or 4, chopped, fresh)

–minced garlic (1 tablespoon, bottled)

–green onions (3 stalks, fresh, chopped)

–white wine (one-quarter cup)

–salt and pepper

–extra virgin olive oil (organic is possible)

1 – Place the cod in a covered baking dish.  Pour on the white wine.  Season with salt, pepper, mint, minced garlic, and rosemary.  Place the artichoke hearts, baby bella mushrooms, and green onions on top.  Finish with a few drops of olive oil.

2 – Microwave on high for 8 minutes.  Cod is done when it begins to break apart.

3 – Serve the cod and vegetables hot.

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

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MISSISSIPPI CATFISH WITH A SAUCE OF PUREED TOMATOES – CHOPPED GREEN ONIONS – MINCED GARLIC – RED BELL PEPPER – BLACK OLIVES – WHITE WINE ATOP SLICED RED POTATOES

A recipe for liking catfish when they are not fried. . .

–4 fillets of catfish (medium size)

–pureed tomatoes (1 can, drained)

–chopped green onions (3 stalks, chopped)

–minced garlic (1 tablespoon, bottled)

–red bell pepper (one-half, fresh, medium, sliced)

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

–white wine (one-quarter cup)

–sliced potatoes (5 or 6 small, cut to bite-sized)

–salt and pepper

–extra virgin olive oil (organic, if possible)

1 – Place the potatoes in 1 inch of water in a covered baking dish.  Season with salt, pepper, and extra virgin olive oil.  Microwave on high for 15 minutes (for very tender potatoes).  When finished, keep covered to preserve warmth.

2 – Place the tomatoes, minced garlic, and white wine in a large, covered baking dish.  Season with salt, pepper, and extra virgin olive oil.  Stir well.  Microwave on high for 3 minutes.  Nestle the catfish in 1 layer amid the sauce.  Season with salt, pepper, and a few drops of olive oil.  Sprinkle black olives and green onions on top.  Microwave on high for 8 minutes.  When finished, check a center piece to be sure that it flakes and is done.  If not cooked, return to the microwave for 1 minute more.

3 – Serve the catfish and sauce hot, atop the potatoes.

–catfish (this recipe was intended for catfish) adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

ORGANIC CHICKEN TENDERS ROLLED IN PLAIN PANKO CRUMBS AND SERVED IN A SAUCE OF CREAM SHERRY – GREEN ONIONS – BABY BELLA MUSHROOMS – MINCED GARLIC

Note:  The cream sherry makes this recipe.  Use the real stuff!

For 4:

–6 chicken tenderloins

–panko crumbs (one-third cup, boxed)

–cream sherry (one-quarter cup)

–green onions (3 stalks, chopped, fresh)

–baby bella mushrooms (4 or 5, chopped, fresh)

–minced garlic (bottled, 1 tablespoon)

–salt and pepper

–extra virgin olive oil

1 – Place the chicken in a plastic.  Season with salt, pepper, and olive oil.  Pour in the panko crumbs.  Shake well.  Set aside.

2 – Place the sherry and minced garlic in a covered baking dish.  Stir.  Microwave on high for 3 minutes.

3 – Place the chicken in the sherry sauce.  Top with green onions and mushrooms.  Finish with a few drops of extra virgin olive oil.

4 – Microwave on high for 7 minutes.  When finished, cut into a center piece for doneness.  If not cooked, replace in the microwave for 1 minute more.

5 – Serve the chicken and sauce hot.

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

CRABMEAT PATTIES WITH BROCCOLI – GREEN ONIONS – ZUCCHINI & TOPPED WITH A SAUCE OF TERIYAKI – GINGER – DIJON – MINCED GARLIC – WHITE WINE

Note:  For ease of cooking, I used ready-prepared crab cakes.

For 4:

–crabmeat patties (4)

–broccoli (half a head, divided by stems)

–green onions (4 stalks, chopped)

–zucchini (1, small, sliced, fresh)

–salt and pepper

–extra virgin olive oil

Sauce:

–teriyaki sauce (one-eighth cup)

–ginger (1 tablespoon, dried, bottled)

–Dijon mustard (1 tablespoon, bottled)

–minced garlic (1 tablespoon)

–white wine (one-eighth cup)

1 – Place the teriyaki sauce, ginger, Dijon mustard, minced garlic, and white wine in a small mixing bowl.  Stir well.  Set aside.

2 – Place the broccoli around the edge of a large baking dish.  Season with salt, pepper, and olive oil.  Drizzle some of the sauce on top.  Microwave on high for 2 minutes.

3 – Place the zucchini in the middle of the large baking dish.  Season with salt and pepper.  Drizzle some of the sauce on top.  Microwave on high for 2 minutes (this includes the broccoli as well).

4 – Place the crabmeat patties on top of the vegetables.  Top with green onions.

5 – Microwave the dish for 1 and one-half minutes more.

6 – Serve 1 crabmeat patty per person, hot, with vegetables and sauce.

–crabmeat patties and vegetables with sauce adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

ORGANIC CHICKEN TENDERS WRAPPED IN CRISPY PANKO CRUMBS SEASONED WITH BASIL AND TOPPED WITH BABY BELLA MUSHROOMS & GREEN ONIONS IN A SAUCE OF MARSALA WINE – BASIL PESTO – GOLDEN RAISINS

For 4:

–6 organic chicken tenderloins

–panko crumbs (crispy, plain, packaged, one-third cup)

–basil (dried, 1 teaspoon, bottled)

–baby bella mushrooms (chopped, fresh, 3 or 4)

–green onions (3 stalks, chopped, fresh)

–marsala wine (cooking wine, one-quarter cup)

–basil pesto (bottled, 2 tablespoons)

–golden raisins (one-quarter cup, packaged)

–salt and pepper

–olive oil

1 – Place the basil pesto in a small mixing bowl.  Add marsala wine slowly, stirring constantly.  Then pour sauce into a covered baking dish.  Add raisins.  Stir.  Microwave on high for 3 minutes.

2 – Place the chicken in a plastic bag.  Season with salt, pepper, and basil.  Add olive oil to coat.  Pour in panko breadcrumbs.  Shake well.  Then place chicken in the sauce.  Top with mushrooms and green onions.  Finish with a few drops of olive oil.

3 – Microwave on high for 7 and one-half minutes.  When finished, test a center piece for doneness.  If not cooked, microwave for 1 minute more.

4 – Serve the chicken and sauce hot.

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

STEAMED COD SPRINKLED WITH GREEN ONIONS & PARSLEY AND IN A SAUCE OF MARINARA – WHITE WINE – MINCED GARLIC – BROTH

For 4:

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

–green onions (3 stalks, chopped)

–parsley (fresh, 1 handful, chopped)

–marinara sauce (3 tablespoons; I used Ragu, “Mama’s garden”)

–white wine (one-eighth cup)

–minced garlic (1 tablespoon, bottled)

–broth (chicken bone, one-eighth cup)

–salt and pepper

–extra virgin olive oil

1 – Place the marinara sauce, white wine, minced garlic, and chicken bone broth in a covered baking dish.  Add a few drops of olive oil.  Stir.  Microwave on high for 3 minutes.

2 – Submerge the cod in the sauce.  Season with salt, pepper, and extra virgin olive oil.  Top with green onions and parsley.

3 – Microwave the cod for 7 minutes on high.  Cod is done when it begins to break apart.  Do not overcook.

4 – Serve the cod and sauce hot.

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

BREADED CHICKEN TENDERS IN A MARINARA SAUCE OF BLACK OLIVES – GREEN OLIVES – MINCED GARLIC – DICED TOMATOES – LEMON ZEST – MARJORAM – CHOPPED PARSLEY – GREEN ONIONS

For 4:

–6 chicken tenderloins

–garlic – herb breadcrumbs (one-third cup, boxed)

–black olives (sliced, 10 slices)

–green olives (sliced, 10 slices)

–celery (fresh, 2 stalks, chopped)

–minced garlic (1 tablespoon, bottled)

–diced tomatoes (half a can, drained)

–lemon zest (lemon peel, 1 teaspoon)

–marjoram (bottled, 1 teaspoon, or more to taste)

–chopped parsley (fresh, 1 handful, chopped)

–green onions (chopped, 3 stalks, fresh)

–salt and pepper

–extra virgin olive oil

1 – Place the chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Pour in the garlic – herb breadcrumbs.  Shake well.  Set aside.

2 – Place black olives, green olives, diced tomatoes, lemon zest, marjoram, green onions, chopped celery,  and minced garlic in a small mixing bowl.  Season with salt, pepper, and olive oil.  Stir well.  Then place in a covered baking dish.  Microwave on high for 3 minutes.

3 – Nestle the chicken amid the sauce, spooning some sauce on the top.  Finish with a few drops of olive oil.  Microwave on high for 7 minutes.  When finished, test a center piece for doneness.  If not cooked, replace in the microwave for 1 minute more.

4 – Serve the chicken and marinara sauce hot.

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

SWEET CHICKEN SHERRY ROLLED IN GARLIC – HERB BREADCRUMBS – TOPPED WITH GREEN ONIONS – IN A SAUCE OF BABY BELLA MUSHROOMS – MINCED GARLIC – CRÈME SHERRY

For 4:

–6 chicken tenderloins

–crème sherry (one-third cup)

–garlic – herb breadcrumbs (one-half cup, boxed)

–green onions (3 stalks, chopped)

–baby bella mushrooms (4 or 5, fresh, chopped)

–minced garlic (bottled, 1 tablespoon)

–salt and pepper

–olive oil

  • – Place the chicken in a plastic bag. Season with salt, pepper, and olive oil.  Pour in the garlic – herb breadcrumbs.  Shakes well.  Set aside.
  • – Place the crème sherry in a covered baking dish. Add minced garlic and a few drops of olive oil.    Microwave on high for 2 minutes.
  • – Place the chicken in the sherry sauce. Top with minced mushrooms and green onions.  Finish with a few drops of olive oil.
  • – Microwave on high for 7 minutes. When finished, check a center piece for doneness.  If not cooked, replace in the microwave for 1 minute more.

5 – Serve the chicken hot, with sauce atop.

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

SPICY BROCCOLI FLORETS & SWEET POTATO CHUNKS WITH GREEN ONIONS & CAYENNE IN CHICKEN BONE BROTH

For 4:

–sweet potato (5” by 3”, fresh)

–broccoli (2 heads, florets only, fresh)

–green onions (fresh, 3 stalks, chopped)

–cayenne pepper (one-half teaspoon)

–chicken bone broth (organic, one-quarter cup)

–salt and pepper

–olive oil

1 – Scrub the sweet potato, and pierce all around with a fork.  Microwave for 5 minutes on high; then turn over and microwave for 5 minutes.  Let cool about 5 minutes.

2 – Cut off broccoli florets.  Chop green onion.

3 – Remove sweet potato pulp from the jacket, getting chunks in bite-sized pieces. 

4 – Place broccoli in a covered baking dish.  Add chicken bone broth.  Place sweet potato chunks all around the broccoli.  Place green onions on top.  Season with cayenne pepper.  Finish with a few drops of olive oil.

5 – Microwave on high for 5 minutes.

6 – Serve the broccoli dish hot, with chicken or seafood.

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

MEDITERRANEAN VEGETABLE MEDLEY BASIL WITH GREEN BEANS – ZUCCHINI – FRESH TOMATO – GREEN ONIONS – RED POTATOES

For 4:

–basil (1 tablespoon, divided, dried, bottled)

–green beans (frozen, 1 cup, loosely packed)

–zucchini (1, sliced on the diagonal)

–tomato (medium, fresh, chopped)

–green onions (3 stalks, chopped, fresh)

–red potatoes (2, medium, cut into bite-sized pieces)

–salt and pepper

–extra virgin olive oil

1 – Place the bite-sized potatoes in a covered baking dish with one-half cup water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

2 – While the potatoes are cooking, slice the zucchini, and chop the tomato and green onions.  When potatoes have cooked for 5 minutes, place green beans on top, following by zucchini, tomato, and green onions (in this order).  Sprinkle the basil on top of the vegetables.  Season with salt, pepper, and olive oil.

3 – Microwave the vegetables for 9 minutes on high.

4 – Serve the vegetables hot, with chicken or seafood.

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