CATFISH FILLET ROSEMARY ON WHOLE WHEAT MUFFIN & TOPPED WITH ITALIAN TOMATOES & GREEN ONIONS IN LEMON – WHITE WINE SAUCE

Very tasty.  And adaptable to other white fish. . .

For 3:

–catfish fillet (size of 3 decks of cards, three-fourths pound)

–rosemary (dried, 1 tablespoon, bottled)

–whole wheat muffin (separated and cut into half pieces to form a bed)

–Italian tomatoes (packaged, one-half cup)

–green onions (3 stalks, chopped)

–lemon juice (3 squirts, bottled)

–white wine (one-eighth cup)

–salt and pepper

–extra virgin olive oil

1 – Place the whole wheat muffin in the bottom of a covered baking dish.  Place the catfish fillet on top of the muffin.  Season with lemon juice, salt, and pepper (in that order).  Add white wine to the baking dish. 

2 – Pour Italian tomatoes atop the catfish.  Then sprinkle chopped green onions.  Finish with rosemary and extra virgin olive oil.

3 – Microwave on high for 8 minutes.  Catfish is done when it flakes.

4 – Serve the catfish and sauce hot, atop the muffin.

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

ORGANIC CHICKEN GARLIC – ROSEMARY TOPPED BY GREEN ONIONS WITH BABY DUTCH POTATOES IN A SAUCE OF WHITE WINE & CHICKEN BONE BROTH

Flavorful. . .and quintecential Edward Giobbi. . .

For 2:

–4 organic chicken tenderloins

–minced garlic (bottled, 1 tablespoon)

–rosemary (dried, 1 tablespoon, bottled)

–green onions (fresh, ready-prepared, one-quarter cup; or 3 stalks, chopped)

–baby Dutch potatoes (6 to 8, halved, packaged)

–white wine (one-eighth cup)

–chicken bone broth (low sodium, non-fat, packaged, one-quarter cup)

–salt and pepper

–extra virgin olive oil

1 – Wash and then halve the potatoes.  Place in a large, covered baking dish.  Add white wine and chicken bone broth.  Season with salt, pepper, rosemary, minced garlic, and extra virgin olive oil.  Microwave on high for 8 minutes.

2 – Nestle the chicken tenderloins in the sauce with the potatoes.  Season with salt, pepper, and extra virgin olive oil.  Spoon sauce ove the chicken.  Top with green onions.  Microwave on high for 5 minutes.  When finished, check a center piece for doneness.  If not cooked, return to the microwave for 1 minute more.

3 – Serve the chicken and potatoes, with sauce, hot.

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

BAKED WILD COD WITH MINCED GARLIC – GREEN ONIONS – ROSEMARY IN LEMON & CLAM JUICE SAUCE AND SERVED WITH BROCCOLI FLORETS AND A SLOW COOKER SIDE OF NAVY BEANS SEASONED WITH MINCED GARLIC – GREEN ONIONS – ROSEMARY – FAUX BACON

An especially good recipe for slow cooker beans. . .on the MIND diet. . .

For 2:

–wild cod (size of 2 decks of cards, one-half pound)

–minced garlic (2 tablespoons, bottled, divided)

–green onions (one-third cup, divided, purchased ready cut)

–rosemary (2 tablespoons, bottled, divided)

–lemon juice (bottled, 2 squirts)

–clam juice (one-eighth cup, bottled)

–broccoli (florets, and stems, if desired, from 1 head, fresh)

–navy beans (1 cup, dried; submerge in 3 and one-half cups water overnight)

–Bac-n pieces (2 tablespoons, faux bacon, soy, bottled)

–extra virgin olive oil

1 – After the navy beans have soaked overnight, place in a slow cooker.  Add chicken bone broth just to the top of the beans.  Season with 1 tablespoon minced garlic, 1 tablespoon rosemary, one-sixth cup green onions, salt, pepper, and extra virgin olive oil to taste.  Cook on low for 5 and one-half hours.  Place setting on warm until dinnertime.

2 – Place the cod in a covered baking dish.  Add lemon juice and clam juice.  Season with salt, pepper, and olive oil.  Top with rosemary, green onions, and minced garlic.  Set aside.

3 – Cut the florets (and stems, if desired) from 1 head of broccoli.  Season with salt, pepper, and olive oil.  Top with rosemary, green onions, and minced garlic.  Microwave on high for 4 and one-half minutes, less if crisper broccoli is desired.

4 – Microwave the cod for 6 minutes.

5 – Serve the cod hot, with sides of beans and broccoli.

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

SPICY STEAMED ATLANTIC COD TOPPED IN ITALIAN BREADCRUMBS WITH MINCED GARLIC – CAYENNE – ROSEMARY – FRESH PARSLEY ON A BED OF ENGLISH PEAS IN WHITE WINE SAUCE

English peas blend well with cod. . .

For 4:

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

–Italian breadcrumbs (one-quarter cup, boxed)

–minced garlic (bottled, 1 tablespoon)

–cayenne pepper (one-quarter teaspoon, bottled)

–rosemary (1 teaspoon, bottled)

–parsley (fresh, 1 handful, chopped)

–English peas (green peas, one-half cup, frozen)

–white wine (one-quarter cup)

–salt and pepper

–extra virgin olive oil (preferably organic)

1 – Place English peas, minced garlic, cayenne pepper, rosemary, parsley, salt and pepper (to taste), white wine, and a few drops of olive oil in a covered baking dish.  Stir well.  Microwave on high for 2 minutes.

2 – Nestle the cod amid the English peas.  Top with salt, pepper, rosemary, parsley, and extra virgin olive oil.  Sprinkle with Italian breadcrumbs.

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

4 – Serve the cod atop the English peas, hot.

–cod adapted from Edward Giobbi’s Italian Family Cooking.

ONE-DISH CHICKEN DINNER WITH CAULIFLOWER FLORETS – DICED ITALIAN TOMATOES – SLICED BLACK OLIVES SEASONED WITH ROSEMARY – MINCED GARLIC – FRESH PARSLEY IN WHITE WINE SAUCE

These flavors meld very well. . .

For 4:

–organic chicken tenderloins (6)

–cauliflower florets (from 1 headI)

–diced tomatoes (1 can, do not drain)

–sliced black olives (1 small can, drained)

–rosemary (1 tablespoon)

–minced garlic (bottled, 1 tablespoon)

–fresh parsley (1 handful, chopped)

–white wine (one-half cup)

–salt and pepper

–extra virgin olive oil

1 – Place the cauliflower, tomatoes, black olives, and white wine in a large, covered baking dish.  Season with salt and pepper (to taste), rosemary, minced garlic, and chopped fresh parsley.  Gently fold all together.  Sprinkle with a few drops of olive oil.  Microwave on high for 10 minutes.

2 – Place the chicken on top, partially submerged.  Season with salt, pepper, rosemary, parsley, and olive oil.  Microwave on high for 7 minutes.  When finished check a center piece for doneness.  If not cooked, return to the microwave for 1 minute more.

3 – Serve the chicken, vegetables, and sauce hot.

–chicken dish adapted from Edward Giobbi’s Italian Family Cooking.

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.

A Simple Dinner:  STEAMED COD SEASONED WITH ROSEMARY – MINCED GARLIC – PARSLEY

The simple dinners can be the best—with the right seasoning, and this seems to be the right seasoning. . .

For 4:

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

–rosemary (1 tablespoon, dried, bottled)

–minced garlic (2 tablespoons, bottled)

–parsley (fresh, 1 handful, chopped)

–salt and pepper

–extra virgin olive oil

1 – Place cod in a covered baking dish with one-eighth cup water (for steaming).

2 – Sprinkle rosemary, minced garlic, parsley, salt, pepper, and extra virgin olive oil on top.

3 – Microwave on high for 7 and one-half minutes.  Cod is done when it begins to break apart.

4 – Serve the cod hot.

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

A Simple Dinner: BAKED WILD SALMON TOPPED WITH LEMON SLICES & PARSLEY AND SEASONED WITH LEMON ZEST & ROSEMARY IN CLAM JUICE

For 4:

–wild salmon (size of 4 decks of cards, 1 pound)

–lemon (chilled, fresh, sliced)

–parsley (fresh, 1 handful, chopped)

–lemon zest (lemon peel, 1 tablespoon, bottled)

–rosemary (bottled, 1 teaspoon)

–salt and pepper

–olive oil

–clam juice (one-eighth cup, just enough to steam)

1 – Place the salmon in a covered baking dish.  Add clam juice.  Season with salt, pepper, lemon jest, rosemary, and olive oil.  With a very sharp knife, carefully slice a chilled lemon into four segments.  Place the lemon atop the salmon.  Finish with chopped parsley.

2 – Microwave the salmon on high for 5 minutes.  Do not overcook.  Salmon is best if slightly undercooked.

3 – Serve the salmon hot, with a lemon slice on each serving.

–salmon adapted from Salmon Recipe Book:  Delightful Salmon Recipes Made Easy for Beginners (a kindle e-book).

BAKED COD TOPPED WITH FRESH TOMATO & RED BELL PEPPER AND SEASONED WITH OREGANO – GARLIC – BASIL – PARSLEY – ROSEMARY – BAY LEAVES – MINT IN WHITE WINE SAUCE

For 4:

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

–tomato (fresh, medium, chopped)

–red bell pepper (one-half, medium, chopped)

–oregano, basil, rosemary, mint (one-half teaspoon each)

–garlic (minced, 1 tablespoon)

–bay leaves (2, dried)

–parsley (chopped, fresh, 1 tablespoon)

–white wine (one-quarter cup)

–salt and pepper

–olive oil (extra virgin)

1 – Place the cod in a covered baking dish.  Pour white wine on top.  Season with salt, pepper, oregano, basil, rosemary, mint, parsley, and olive oil.  Add bay leaves to the white wine sauce.  Top with chopped tomato and chopped red bell pepper. Finish with a few drops of olive oil.

2 – Microwave on high for 9 minutes.  Cod is done when it begins to break apart.

3 – Serve the cod hot.

–cod adapted from Edward Giobbi’s Italian Family Cooking.

A Simple Dinner:  BAKED CHICKEN STRIPS WITH ROSEMARY – MINCED GARLIC – LEMON – FRESH ITALIAN PARSLEY IN RED WINE SAUCE

For 4:

–6 chicken breast strips

–rosemary (1 tablespoon, dried, bottled)

–minced garlic (1 tablespoon, bottled)

–lemon (bottled, 3 squirts)

–fresh Italian parsley (1 handful, chopped)

–red wine (use the real stuff; one-quarter cup)

1 – Place the chicken strips in a covered baking dish.  Place on top salt and pepper to taste, rosemary, minced garlic, lemon juice, and fresh Italian parsley. 

2 – Microwave on high for 6 minutes.  Strips are usually narrow, and cook rapidly.  Check a center piece for doneness.  If not cooked, replace in the microwave for 1 minute more.

3 – Serve the chicken hot.

–chicken adapted from Edward Giobbi’s Italian Family Cooking.