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


–onion (one-half, medium)

–salt and pepper

–olive oil

–great Northern beans (canned)

–tomato (1, medium)

–onion bits (bottled)

–barbecue sauce (bottled)


1 – Slice the onion and place in the bottom of a covered baking dish, with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Place the salmon on top of the onion.  Season with salt, pepper, tarragon, and olive oil.  Set aside.

2 – Chop the tomato and place in a covered baking dish.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.  Add the canned beans to the baking dish with one-quarter cup of barbecue sauce.  Stir all together.  Season with pepper, onion bits, and olive oil.  Microwave on high for 4 minutes.

3 – Microwave the salmon for 4 and one-half minutes.  When finished, cut into the center of the salmon to be sure that it is done.  If not, replace in the microwave for 1 minute.

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

–salmon adapted from Real Simple; beans original.


Note:  I departed from solely using the microwave for this recipe, using instead a slow cooker (crock pot) for the beans.  Unless beans are canned, they don’t do well in the microwave.


–4 chicken tenderloins or breast strips

–feta cheese (crumbled)

–tomato (1 medium)

–garlic powder

–oregano and thyme (fresh is possible)

–white wine (cooking wine is fine)

–salt and pepper

–great Northern beans (1 package, frozen)

–chicken broth (non-fat, low sodium)

–Bac’n pieces (soy artificial bacon)


–olive oil


1 – Cook the great Northern beans from the time you leave the house in the morning (8 or 9 a.m.) to your return (5 or 6).  The longer you cook, the better they may be.  Dump a package of frozen beans in the slow cooker.  Add two cups of chicken broth.  Season generously with Bac’n pieces, salt and pepper.  Add a tablespoon of olive oil.  Cook on low for at least 8 hours.

2 – Chop tomato and place in bottom of baking dish with cover.  Salt and pepper and season with olive oil.  Lay the chicken on top of the chopped tomato.  Snip tiny bits of oregano and thyme. Sprinkle with salt and pepper.   Add about one-quarter cup of white wine, enough to cover chicken to about half of the depth.  Sprinkle generously with crumbled feta cheese.  Season with olive oil.  Set aside.

3 – Select one stalk of broccoli.  Cut off stalk, leaving some stem and florets.  Season with garlic powder, salt and pepper, and olive oil.  Cook broccoli in baking dish with lid for 4 minutes.

4 – Cook chicken for 6 minutes in covered dish.

5 – Serve chicken, broccoli, beans immediately.


–chicken adapted from Real Simple; broccoli adapted from Parmesan and Chocolate; beans original.