OVEN FRIED COD TACOS WITH SEASONED SAUCE – SLAW – CHUNKY TOMATO SALSA / BAKED NAVY BEANS WITH CATSUP & BROWN SUGAR

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

–corn tortilla shells

–mayonnaise

–yogurt (non-fat, plain)

–plain breadcrumbs (boxed)

–cumin

–oregano

–dill

–salt and pepper

–olive oil

–banana peppers (bottled, cut)

–lime juice

–cayenne pepper

–capers

–angel hair slaw

–chunky tomato salsa (your favorite degree of spicy, bottled)

–navy beans (dried; soak overnight)

–onion (one-half)

–catsup (one-half cup)

–brown sugar (2 generous tablespoons)

–chicken broth (non-fat, low sodium)

1 – Place two-thirds cup of navy beans in a slow cooker.  Slice one-half onion and add to the cooker.  Place one-half cup of catsup and 2 generous tablespoons of brown sugar in the cooker.  Add chicken broth just to cover the beans and sauce.  Cook in a slow cooker for 7 hours; do not remove lid to cover, because cooking will be compromised.  When finished, keep setting on “warm” until time for dinner.

2 – Place 2 tablespoons of mayonnaise and 2 tablespoons of yogurt in a small bowl.  Add half a dozen cut portions of banana peppers and about a dozen capers.  Season with salt, pepper, cumin, oregano, dill, cayenne pepper, and a squirt of lime juice.  Stir well.  Set aside.

3 – Place 2 handfuls of angel hair slaw in a colander and rinse well.  Then place in a bowl for serving.

4 – Place cod in a covered baking dish with a little water.  Season with salt, pepper, and generously with olive oil.  Sprinkle plain breadcrumbs on top.  Microwave on high for 6 minutes.

6 – Microwave 2 tortilla shells for 30 seconds.

5 – Use a buffet to serve dinner.  Have guests place a portion of cod within a tortilla shell, then add slaw and sauce.  Finish with salsa.  Serve the beans as a side.

–cod tacos adapted from allrecipes.com; recipe for beans original.

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ROSEMARY CHICKEN WITH GARLIC – BANANA PEPPER – BAY LEAF IN WHITE WINE / BACON – FLAVORED NAVY BEANS WITH SPRING ONIONS / GARLIC – HERB SUMMER SQUASH WITH SPRING ONIONS / EGGPLANT DIP WITH BLACK OLIVES – SESAME SEEDS – GARLIC

–4 chicken tenderloins or breast strips

–rosemary (fresh if possible)

–garlic salt

–banana pepper

–bay leaf

–white wine (cooking wine is fine)

–Bac’n pieces

–navy beans (dried; soak overnight)

–spring onions (8 stalks, divided)

–garlic-herb breadcrumbs

–eggplant (large; cook ahead of time so can cool)

–black olives (one-half small can)

–parsley (fresh if possible)

–sesame seeds

–lemon juice

1 – Place two-thirds cup of navy beans in a slow cooker.  Add 2 cups of water.  Dice 4 stalks of spring onions, and add to the cooker.  Season with one-half teaspoon of salt, generous sprinkling of pepper, and a few drops of olive oil.  Cook for 6 hours on low.  When finished, place setting on warm until dinnertime.

2 – Wash and then pierce the eggplant all around with a fork.  Microwave for 5 minutes; turn over and microwave for 5 minutes more.  Let cool, either on the kitchen counter or in the refrigerator.  When cool, rake out the pulp, discarding the skin.  Cut two ways across the eggplant pulp.  Place in a mixing bowl.  Add one-half can of slice black olives, a generous sprinkling of sesame seeds, a few drops of lemon juice, and a few drops of olive oil.  Season with salt, parsley, and garlic salt.  Stir well.  Place in the refrigerator until time for dinner.

3 – Place the chicken in a covered baking dish with a little white wine.  Season with salt, pepper, garlic salt, 2 bay leaves, and olive oil.  Dice one-half banana pepper and place on top of the chicken.    Set aside.

4 – Slice 3 small squash and 4 stalks of spring onions.  Place in two layers in a covered baking dish.  Season with salt, pepper, and olive oil.  Sprinkle with a small amount of garlic – herb breadcrumbs.  Microwave for 4 minutes on high.

5 – Microwave the chicken on high for 5 minutes.

6 – Serve the eggplant dip with crackers as a first course.  Then serve the chicken hot, with the squash and beans as sides.

–eggplant dip adapted from food.com web site; chicken adapted from Italian Family Cooking (author Edward Giobbi); squash and navy beans 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.

COD WITH PARSLEY & GARLIC / NAVY BEAN SOUP WITH PARSLEY – GARLIC – ONION IN BROTH – TOPPED WITH PARMESAN / OVEN FRIED OKRA WITH WHOLE WHEAT STUFFING

–navy beans (1 cup dried, soak overnight)

–parsley (fresh is possible)

–garlic salt

–chicken broth (non-fat, low sodium)

–Parmesan cheese (shredded)

–bay leaf (dried, 2 leaves)

–onion (1, medium)

–salt and pepper

–olive oil

–Bac’n pieces (soy bacon, bottled)

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

–garlic salt (bottled)

–lemon juice

–okra (cut, frozen, 2 cups)

–whole wheat stuffing (boxed)

1 – Add 1 cup of navy beans to the slow cooker.  Slice onion and add to the cooker.  Season with chopped parsley, Bac’n pieces, salt, pepper, olive oil, bay leaf, and garlic salt.  Add chicken broth 2 inches above the food.  Cook on low for 6 hours.  When finished, keep on “warm” setting until time for dinner.

2 – Place the okra in an uncovered baking dish.  Add water to cover.  Season with salt, pepper, and olive oil.  Microwave on high for 14 minutes.  Cover when this part of preparation is finished.

3 – Place cod in a covered baking dish with a little water.  Drench in lemon juice.  Season with salt, pepper, garlic salt, chopped parsley, and olive oil.  Microwave on high for 6 minutes. 

4 – Add whole wheat stuffing to the okra.  Stir.  Microwave for 1 minute more.

5 – Serve the soup as a first course with Parmesan cheese sprinkled on top.  Then serve the cod with the okra as a side.

–bean soup and cod adapted from Italian Family Cooking (Edward Giobbi, author); okra original.

SALMON TOPPED WITH HORSERADISH – CRUSHED WALNUTS / BROCCOLI WITH HOT SAUCE / BUTTERY DUTCH POTATOES / LIMA & NAVY BEANS WITH FAUX BACON

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

–horseradish

–toasted walnuts (to toast a large package of walnuts, divide into two portions, microwave for 2 minutes, stir, microwave for 2 minutes more)

–salt and pepper

–olive oil

–broccoli (1 medium stalk, fresh)

–hot sauce (such as Tabasco)

–Dutch potatoes (one-half package, fresh)

–lima beans

–navy beans

–Bac’n pieces (soy bacon)

 

1 – Place 1 cup of small butter beans/navy beans in a slow cooker.  Add 2 cups of water.  Season with salt, pepper, olive oil, and Bac’n pieces.  Cook for 6 hours on high.  When finished, keep setting on “warm” until time for dinner.

2 – Place half a bag of Dutch potatoes in a covered baking dish with 1 inch of water.  Season with salt, pepper, and olive oil.  Microwave on high for 15 minutes.  When finished, keep covered to preserve warmth.

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

4 – Place a dozen walnuts halves/pieces in a plastic bag.  Crush with the back of an ice cream spoon.  Place in a small mixing bowl.  Stir in 2 tablespoons of horseradish.  Set aside.

5 – Cut stalk from the broccoli florets and stems.  Then cut apart the remainder.  Arrange in a covered baking dish.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes (for crisp tender).

6 – Microwave the salmon for 4 minutes.  Then remove from microwave and spread the horseradish – walnuts on top.  Microwave for 1 minute more.

7 – Serve the salmon hot with the broccoli, potatoes, and beans as sides.

–salmon adapted from wild Alaska seafood web site; other recipes 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.

PECAN SALMON WITH HONEY – LEMON – DEJON / NAVY BEANS IN CATSUP SAUCE

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

–pecans (small pieces, one-half small package)

–honey

–lemon juice

–Dejon mustard

–plain breadcrumbs (boxed)

–navy beans (canned)

–catsup

–salt and pepper

–olive oil

1 – Place the salmon in a covered baking dish with a little water.  Drench in lemon juice.  Season with salt and pepper.  Spread a light coating of Dejon mustard on top of the salmon.  Drizzle 2 tablespoons of honey. Sift a light coating of plain breadcrumbs.  Place the pecans on top.  Drizzle a little olive oil.  Set aside.

2 – Drain the beans in a colander.  Place in a covered baking dish.  Add a little water.  Add 4 tablespoons of catsup.  Stir.  Season with olive oil.  Microwave for 3 minutes on high.

3 – Microwave the salmon for 5 and one-half minutes (longer because of the pecans on top).

4 – Serve the salmon and beans hot.

–salmon adapted from allrecipes.com; beans 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.