–4 chicken tenderloins or breast strips

–tomato (medium)

–onion (medium)

–Tabasco or other hot sauce

–garlic powder

–basil (fresh if possible)

–salt and pepper

–Parmesan cheese (shredded)

–olive oil

–green peas (frozen)

–tarragon (fresh if possible)

–angel hair pasta

–chicken broth (non-fat, low sodium)


1 – Chop the tomato and onion.  Nestle whole leaves of basil amid the tomato and onion in a covered baking dish.  Add water just to cover.  Season with salt, pepper, and olive oil.  Cook for 3 minutes on high in the microwave.  Add chicken to the dish.  Top with more basil leaves and season with salt, pepper, garlic powder, olive oil, and several dashes of hot sauce.  Set aside.

2 – Use long baking dish, uncovered, for the angel hair pasta.  Add two handfuls of pasta to the dish.  Cover with one inch of chicken broth.  Cook for 2 minutes on high, followed by 5 minutes on 50 percent power.  When finished cooking, cover the dish to preserve warmth.

3 – Add frozen green peas and two inches of water to a covered dish, seasoning with salt, pepper, tiny snips of tarragon, and olive oil.  Cook for 4 minutes in the microwave on high.

4 – Cook the chicken entrée for 5 minutes on high.  When finished cooking, add generous amount of Parmesan cheese on top.  At that point, leave uncovered.

5 – Serve the chicken atop the pasta, with the green peas as a side.

–adapted from Allrecipes.


–salmon – size of three decks of cards

–dejon mustard

–lemon juice

–butter or margarine (Activ margarine has plant sterols which are said to reduce cholesterol)

–garlic powder

–salt and pepper

–olive oil

–fine breadcrumbs

–asparagus (frozen)

–brown rice

1 – Place about three generous tablespoons of butter or margarine in small microwaveable dish.  Cover.  Microwave on 50 percent power for 1 minute.  Add three tablespoons of lemon juice to the butter or margarine.  Stir.  Pour in bottom of baking dish large enough for the salmon.

2 – Place salmon on a cutting board or plate.  Sprinkle with salt, pepper, garlic powder.  Spread dejon mustard on the top of the salmon.  Dust with fine plain breadcrumbs.  Place the salmon on top of the margarine or butter in the baking dish.  Drizzle a small amount of olive oil on top.  Set aside.

3 – Measure two-thirds cup of brown rice in large, wide-mouthed baking dish with cover.  Add two-thirds cup of plain water.  Season with a teaspoon of salt.  Microwave for 3 minutes on high.  Then microwave for 4 minutes on 50 percent power.  (Do not use any oil.)

4 – Cook the asparagus for four minutes in the microwave.  Season with salt, pepper, and olive oil.

5 – Cook the salmon for five minutes.  After five minutes, test the center to be sure that salmon is done.  If not, microwave 1 minute longer.

6 – Serve the salmon and butter/margarine sauce over the rice, with the asparagus on the side.

–adapted from Carversville Inn (Carversville, Pennsylvania).


–shrimp (60 – 80 small, shelled, deveined, tail off, thawed)

–salad dressing (see below for recipe)

–avocado (chopped)

–Asian noodles (the size of two fists)

–salt and pepper

–basil (fresh if possible)

–asparagus (frozen)

–olive oil


Salad dressing:

–1/4 cup of olive oil

–minced ginger (one-half teaspoon)

–mayonnaise (1 teaspoon)

–sesame seeds

–soy sauce

–sugar (1 teaspoon)

–lime juice (1 dash)


Add olive oil to measuring cup to one-fourth cup level.  Add to cup the following:  ginger, mayonnaise, sesame seeds (be generous), soy sauce, sugar, lime juice, and bits of cilantro.  The whole should reach the one-half cup level.  Stir vigorously.


1 – Thaw shrimp in refrigerator overnight.  Dump package in wide-mouthed, large dish with lid.  Microwave on high for 3 minutes.  Rinse under tap water to cool.  Refrigerator or put in freezer (briefly).

2 – For Asian noodles, cook, just covered in water but without a lid, in microwave for 5 minutes.  Rinse under tap water.  Season with salt, pepper, and olive oil.

3 – For avocado, cut in half lengthwise.  Remove pit.  Cut across two ways, and then use spoon to remove.  Set aside briefly (not too long or color will change).  Note:  If you wish to prepare the salad early and refrigerator, add the avocado just before serving.

4 – Stir together the shrimp, noodles, avocado carefully to avoid mashing the avocado and breaking the noodles.  Add snips of basil.  Season with salt, pepper, and olive oil.  Pour sauce over all, and fold in gently.

5 – Cook frozen asparagus for four minutes in microwave.  Season with salt, pepper, and olive oil.

6 – Serve cold shrimp salad and hot asparagus immediately.

–shrimp salad adapted from White on Rice Couple.


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.


Note:  Now that I have a herb garden, this catfish recipe is a favorite go-to recipe.  The okra and squash are favorites of my husband Paul.

–3 small catfish fillets

–parsley, thyme, oregano, basil (fresh is possible)

–paprika, garlic powder

–salt and pepper

–olive oil

–okra (cut, fresh if possible or frozen)

–cornbread stuffing mix

–2 small squash (fresh)


–fine bread crumbs (plain)

–Bac’n pieces (soy artificial bacon)


1 – Place the tilapia fillets in the bottom of a baking dish with cover.  Add a small amount of water, just to cover bottom of dish and allow steaming.  Sprinkle with salt, pepper, paprika, and garlic powder.  Snip with kitchen shears very tiny bits of thyme, oregano, and basil.  Season with olive oil.  Set aside.

2 – If fresh okra, cut in small chunks about one-half inch in diameter.  If frozen, use cut okra.  Dump in baking dish without cover.  Add two inches of water (about half the level of the okra).  Salt and pepper the okra.  Add a very small amount of olive oil.  Cook on high for five minutes.  Then cook on 50 percent power for 9 minutes.  Add cornbread stuffing mix, stirring well; be sure to cover okra thoroughly.  Add more olive oil (but not much).  Cook on high for 1 minute.  Cover with lid to keep warm.

3 – Slice the squash diagonally and then halve each piece.  Chop one onion.  Make two layers:  squash, onion, salt, pepper, Bac’n pieces, small amount of bread crumbs, olive oil.  Cover with lid and cook for 5 minutes.

4 – Cook the catfish for six minutes.

5 – Serve hot.

–catfish adapted from Allrecipes; okra and squash casserole original.


–3 small tilapia



–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.


–4 chicken tenderloins or breast strips

–barbecue sauce (see below for recipe)

–olive oil

–salt and pepper

–rice noodles (one cup)

–spinach (fresh, pre-packaged, pre-rinsed)

–red bell pepper (one-half)

–Sriracha sauce or other Asian chili sauce


Barbecue sauce:


–brown sugar

–salt and pepper

–lemon juice

–Worcestershire sauce

–olive oil

–garlic powder

–Tabasco or other hot sauce

–apricot preserves


1 – To make barbecue sauce, fill measuring cup to one-fourth cup line with catsup. Add one heaping tablespoon of brown sugar, a dash of lemon juice, a dash of Worcestershire sauce, a drop of Tabasco or other hot sauce, a drop of olive oil, sprinkle with salt, pepper, garlic powder, and add two heaping tablespoons of apricot preserves. Stir well. You should have a sauce of one-half cup. Set aside.

2 – Lay one cup of rice noodles in large, wide-mouthed microwave dish with lid. Fill with water to cover the noodles. Season with one-half teaspoon of salt. Add a package of fresh spinach. Cut up one-half red bell pepper and add to the top. Cook on high in microwave for 5 minutes. When finished cooking, pour into colander and run tap water over the dish to cool. Add two teaspoons of Sriracha or other Asian chili sauce to the mixture. Sprinkle with salt, pepper, olive oil. Mix very well so that sauce is distributed throughout the noodles.

3 – Lay 4 chicken tenderloins or breast strips in baking dish with cover. Spoon barbecue sauce over the whole. Lightly season with olive oil. Cook in microwave for 5 minutes.

4 – Serve the hot chicken with the cool noodles.


–barbecue sauce adapted from recipe by Food.com (chef Lee Lee); chicken and noodles adapted from Real Simple.


–penne pasta (dry, one cup)


–garlic powder

–salmon (size of three decks of cards)


–red wine (cooking wine is fine)

–soy sauce


–sherry (cooking wine is fine)

–sesame seeds (toasted if possible)

–olive oil

–green peas (frozen)

–tarragon (fresh if possible)


1 – Measure 1 cup of penne pasta into cooking dish. Add one teaspoon of salt into dish. Just cover with water. Cook, uncovered in microwave for 2 and one-half minutes. Then cook for 8 and one-half minutes more on 50 percent power. When cooking is finished, cover with a lid to keep warm.

2 – Place salmon in cooking dish with cover. Add one-fourth cup of red wine and one-eighth cup of soy sauce. Sprinkle ginger and powdered garlic on top. Add a very small amount of sherry on top. Cover with sesame seeds generously. Then top the whole with a generous amount of honey. Season with olive oil. Set aside.

3 – Place green peas in cooking dish with cover. Sprinkle with salt, tarragon, and olive oil. Stir. Add one inch of water. Cook on high for four minutes.

4 – Cook salmon on high for four and one-half minutes. Test center of salmon to see if cooked. If not, return to microwave for one minute.

5 – Drain pasta in colander.  For serving, place salmon on top of pasta.

6 – Serve dinner hot.

–Salmon adapted from a recipe by friends Steve and Jan Bly. Green peas and pasta original.


Note: This meal may take 40 minutes to prepare.  My husband Paul had seconds on the broccoli pilaf.


Cod (very fresh and the size of three decks of cards)


Salt and pepper

Olive oil

Broccoli (one stalk, chopped)

Quinoa (two-thirds cup)

Raisins (one-third cup)

Roasted almonds (one-fourth cup, lightly salted)

Onion (one-half, chopped)

Chicken broth (low sodium, non-fat)


1 – Cook the quinoa first because of the long cooking time. Measure two-thirds cup of quinoa. Pour into large casserole dish (with lid). Add two-thirds cup of chicken broth TWICE to the quinoa. Add a drop of olive oil. Cook on high for 3 minutes in the microwave. Then cook for 10 minutes on 50 percent power. While quinoa is cooking, prepare the rest of the meal.

2 – Chop one-half onion and place in small microwaveable bowl with lid. Add water almost to cover. Set aside.

3 – Measure one-third cup of raisins. Set aside.

4 – Measure one-fourth cup of roasted almonds. Set aside.

5 – Chop the broccoli after cutting off and discarding the thick stalk. Place in medium-sized dish with lid. Add raisins to the broccoli. Salt and pepper lightly. Season with olive oil. When the quinoa has finished cooking, cook the broccoli on high for four minutes.

6 – Place the cod in a covered dish with lid. Sprinkle with salt, pepper, and paprika. Season with olive oil.

7 – Cook the onion for five minutes in the microwave.

8 – Cook the cod for five minutes.

9 – While the cod is cooking, mix the pilaf in the casserole dish with cover. Add broccoli, onion, raisins, almonds to the quinoa. Fold ingredients together.  Cover to allow brief seasoning and to heat the whole together.

10 – Serve meal when the cod is done.


adapted from Real Simple.


–4 chicken tenderloins or breast strips

–garlic powder

–cayenne pepper

–salt and pepper

–olive oil

–cornbread stuffing

–Brussels sprouts – 15 to 20 individual, fresh

–onion (one-half)



1 – Place the chicken in a plastic bag. Sprinkle garlic powder, cayenne pepper, salt and pepper right in the bag on top of the chicken. Add olive oil and cover completely. Sift cornbread stuffing into the bag. Shake. Place prepared chicken in covered dish. Set aside.

2 – Rinse Brussels sprouts. Cut each individual sprout into two pieces. Chop half an onion. Place sprouts and onion in a wide-mouthed large dish; make one layer. Sprinkle with oregano, salt, and pepper. Season with olive oil. Add one inch of water to dish. Cook for 15 minutes in microwave. Check toward the end to see that water has not boiled out; add more water if necessary.

3 – Cook chicken for 5 minutes.

4 – Serve hot.


Chicken recipe adapted from Food Network.  Brussels sprouts recipe original.