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.

THYME CHICKEN WITH WHITE WINE, TOMATO, AND BLACK OLIVES / LENTILS WITH FAUX BACON AND ONION

–4 chicken tenderloins or breast strips

–thyme (fresh if possible)

–white wine (cooking wine is fine)

–tomato (fresh, 2 slices, large size)

–black olives (sliced, entire small can)

–lentils (dried)

–Bac’n pieces (soy bacon)

–onion bits (spice)

–salt and pepper

–olive oil

 

1 – Measure two-thirds cup of lentils in a slow cooker at the beginning of the day.  Add one and one-third cups water.  Season with 2 tablespoons of Bac’n pieces, 1 tablespoon of onion bits, with salt, and pepper to taste, and a drop of olive oil.  Cook all day long, from 8 or 9 in the morning to 5 or 6 in the afternoon.

2 – Chop 2 slices of tomato and add to covered baking dish.  Open and empty small can of sliced black olives.  Season with salt, pepper, thyme, olive oil, and one-third cup of white wine.  Cook on high in the microwave for 3 minutes.

3 – Nestle the chicken in the sauce.  Season the chicken with salt, pepper, olive oil, and thyme.  Cook the dish on high in the microwave for 5 minutes.

4 – Serve the chicken and lentils hot.

–chicken adapted from Real Simple; lentils original.

BLACKENED COD / BUTTERED CARROTS WITH OREGANO / LENTILS WITH FAUX BACON

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

–Cajun blackened seasoning

–salt and pepper

–olive oil

–5 carrots (fresh)

–butter or margarine (Promise Activ is heart-healthy)

–oregano (fresh if possible)

–lentils (dried)

–Bac’n pieces (imitation soy bacon)

–chicken broth (non-fat, low sodium)

 

1 – In a slow cooker, set on low, place one-half cup of lentils.  Add 2 cups of chicken broth, 2 tablespoons of Bac’n pieces, one tablespoon of olive oil.  Cook all day; lentils will be somewhat mushy, and if this isn’t desired, reduce cooking time.

2 – Place cod in covered baking dish with a little water.  Season with salt and pepper. Sift Cajun blackened seasoning generously on top.  Add some olive oil.  Set aside.

3 – Peel carrots.  Chop on the diagonal with one-quarter-inch cuts.  Season with salt, pepper, oregano, and olive oil.  Cook for 4 minutes in microwave on high.

4 – Cook cod for 5 minutes in the microwave on high.

5 – Serve the dinner hot.

–cod and carrots adapted from Real Simple; lentils original.

PARSLEYED COD / GREAT NORTHERN BEAN STEW WITH VEGETABLES

–cod (the size of 3 decks of cards)

–great Northern beans (1 can)

–squash (summer, 2 small)

–tomato (large)

–onion (medium)

–chicken broth (non-fat, low sodium)

–olive oil

–salt and pepper

–parsley (fresh if possible)

 

1 – In a departure from the microwave, use a slow cooker.  Rinse a can of beans in a colander until the foam is washed away.  Add to the slow cooker.  Add 2 cups of chicken broth.  Chop the squash, onion, and tomato, and add to the cooker.  Season the whole with a teaspoon of salt, a small amount of pepper, tiny snips of parsley, and a dollop of olive oil.  Start when you leave the house in the morning (8 or 9), and leave cooking until you return at night (5 or 6).  (The beans will be tender.)

2 – Cook the cod for 5 minutes in the microwave in a covered baking dish, with a small amount of water and snips of parsley on the top.  Season with olive oil.

3 – Serve the dinner in a bowl with spoon for eating.  Place one-third of the cod on the top of each bowl of stew.

–adapted from Real Simple.