ONE – DISH DINNER OF TUNA STEAKS WITH LEMON PEPPER & TUSCAN HERB OLIVE OIL ATOP VEGGIES OF YELLOW SQUASH – CHOPPED RED ONION – TOMATO CIRCLES – SLICED BLACK OLIVES SEASONED WITH BASIL AND IN WHITE WINE SAUCE

Putting the lemon pepper only on the tuna steaks allows the basil to shine in the veggies. . .

–2 tuna steaks (each the size of 1 deck of cards, together one-half pound)

–lemon pepper (1 teaspoon)

–Tuscan herb olive oil (to taste)

–yellow squash (1, medium, sliced)

–chopped red onion (one-quarter cup)

–tomato circles (Roma, 1, sliced)

–sliced black olives (1 small can, drained)

–basil (dried, 1 tablespoon)

–white wine (one-quarter cup)

–salt and pepper

–extra virgin olive oil

1 – Place the vegetables in a large, covered baking dish. Season with salt, pepper, basil, and extra virgin olive oil. Pour in the white wine.

2 – Microwave the veggies on high for 7 minutes.

3 – Place the tuna steaks on top of the veggies. Season with salt, pepper, lemon pepper, and Tuscan herb olive oil. Microwave on high for 3 minutes.

4 – Serve the tuna steaks and vegetables hot.

–recipe inspired by C. Mabry, chef.

WARM BASIL SALMON FILLET ATOP CHILLED ANGEL HAIR PASTA DISH WITH SLICED YELLOW SQUASH – DICED TOMATOES – MINCED GARLIC – PINE NUTS – PARMESAN – BASIL – BALSAMIC VINEGAR – CAYENNE – EXTRA VIRGIN OLIVE OIL

All the flavors of the Mediterranean complement this heart-healthy salmon. . .

For 2:

–salmon fillet (size of 2 decks of cards, one-half pound)

–angel hair pasta (half-size, 1 handful)

–sliced yellow squash (1 small squash)

–diced tomatoes (one-half can, drained)

–minced garlic (1 tablespoon)

–pine nuts (3 tablespoons)

–basil (dried, 2 teaspoons, divided)

–Parmesan cheese (one-quarter cup, shredded)

–balsamic vinegar (1 tablespoon)

–cayenne pepper (one-quarter teaspoon, or to taste; optional)

–extra virgin olive oil (just a light drizzle)

–salt and pepper

1 – Place the angel hair pasta in an uncovered baking dish with salted water to cover. Microwave on high for 6 minutes.

2 – Place the sliced squash in a covered baking dish. Add one-eighth cup water. Salt and pepper. Microwave on high for 3 minutes.

3 – Place the cooked angel hair pasta in the bottom of a salad bowl. Place sliced squash on top. Then add salted drained tomatoes, minced garlic, pine nuts, basil, Parmesan cheese, balsamic vinegar, cayenne pepper (if desired), and extra virgin olive oil. Refrigerate until time for dinner.

4 – Place the salmon fillet in a covered baking dish. Season with salt, pepper, basil, and extra virgin olive oil. Microwave on high for 3 minutes only.

5 – When salmon is done, remove the pasta dish from the refrigerator, and place the salmon fillet on top. Serve buffet style.

–recipe inspired by America’s Test Kitchen’s Complete Mediterranean Cookbook.

PANKO – BREADED ITALIAN CHICKEN TENDERS SEASONED BY MINT & HERBS DE PROVENCE AND WITH SUMMER SQUASH – CAPERS – MINCED GARLIC – DICED TOMATOES

 Basil may be substituted for the mint. . .

For 2:

–3 chicken tenderloins

–Panko Italian breadcrumbs (one-third cup)

–mint (dried, 1 teaspoon)

–herbs de provence (dried, 1 teaspoon; or use basil, marjoram, dill, and oregano, one-quarter teaspoon each)

–diced tomatoes (one-half can, drained)

–summer squash (fresh, one-half medium squash, thinly sliced)

–capers (2 tablespoons)

–minced garlic (1 tablespoon)

–salt and pepper

–extra virgin olive oil

1 – Place the sliced summer squash in a small, covered baking dish.  Add one-eighth cup water.  Season with salt, pepper, and extra virgin olive oil.  Microwave on high for 2 minutes. 

2 – Place the squash, diced tomatoes, capers, and garlic in a large, covered baking dish.  Season, again, with salt, pepper, and extra virgin olive oil.  Microwave on high for 3 minutes.

3 – Place the chicken tenders amidst the vegetables.  Season with salt, pepper, mint, herbs de provence, and extra virgin olive oil.

4 – Microwave on high for 5 minutes.  When finished, check the center piece for doneness.  If not cooked, return to the microwave for 1 minute more.

5 – Serve the chicken and vegetables hot.

–chicken adapted from The Complete Mediterranean Cookbook, by America’s Test Kitchen.

HONEY ROASTED PEANUT CHICKEN WITH SQUASH – ONIONS – MUSHROOMS IN A HOISIN – BROTH SAUCE

The original recipe from a cooking blog used cashews. . .

For 2:

–3 chicken tenderloins (organic)

–honey roasted peanuts (one-half cup)

–squash (summer, 1, medium, sliced)

–onions (one-half cup, chopped)

–mushrooms (white, 4 to 6, chopped)

–hoisin sauce (bottled, one-quarter cup)

–chicken bone broth (three – fourth’s cup)

–salt and pepper

–extra virgin olive oil

1 – Place the hoisin sauce in a measuring cup.  Slowly add chicken bone broth, stirring briskly.  Set aside.

2 – Place sliced summer squash, onions, and mushrooms in a large, covered baking dish.  Season with salt, pepper, and extra virgin olive oil to taste.  Pour in the sauce.  Microwave on high for 4 minutes.

3 – Place the chicken atop the vegetables.  Season with salt, pepper, and olive oil.  Pour peanuts on top.

4 – Microwave on high for 5 minutes.  When finished, check the center piece of chicken for doneness.  If not cooked, return to the microwave for 1 minute more.

5 – Serve the chicken hot, atop quinoa, rice, or pasta.

–inspired by “Spend with Pennies” cooking blog, by Holly.

CREAMY BASIL – PARSLEY COD WITH MATCHSTICK SQUASH – VIDALIA ONION – RED BELL PEPPER SLICES – MINCED GARLIC & TOPPED WITH PARMESAN CHEESE

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

–basil, parsley (fresh)

–summer squash (2, small)

–onion (Vidalia, one-half)

–red bell pepper (one-half, sliced)

–minced garlic (bottled)

–Parmesan cheese (shredded)

–milk (dairy or almond; soy doesn’t microwave well)

–flour (1 tablespoon)

1 – Peel and slice squash into matchstick pieces.  Place in a covered baking dish.  Peel and slice one-half Vidalia onion, and place in the dish.  Wash and slice one-half red bell pepper, adding to the dish.  Microwave 1 cup of milk (dairy or almond) for 1 minute on high.  When finished, add 1 tablespoon of flour, stirring briskly.  Pour over the vegetables in the baking dish.  Season with basil, parsley, salt, pepper, minced garlic, and olive oil.  Microwave on high for 3 minutes.  When finished, nestle the cod in the sauce (do not place any vegetables on top of the cod).  Season the cod with salt, pepper, basil, parsley, and olive oil.  Sprinkle Parmesan cheese on top.

2 – Microwave for 7 minutes on high.  Test the center of the cod to be sure that it breaks apart easily.

3 – Serve the cod hot, with the vegetables.  I also served a green salad, black-eyed peas (slow cooker), and green beans (recipes, see the search box).

–cod adapted from the “Little Broken” blog site of Katla.

GARLIC COD WITH TOMATO – ONION – CELERY  –  PARSLEY IN WHITE WINE – BRANDY SAUCE / PAPRIKA SQUASH WITH ONION IN MILK SAUCE

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

–garlic powder

–tomato (1, medium, fresh, chopped)

–onion (1, divided, medium)

–celery (1 stalk, chopped fine)

–white wine (cooking wine is fine)

–brandy (buy a small, inexpensive bottle)

–squash (2, medium, sliced)

–paprika (bottled)

–milk (dairy or almond, not soy)

–salt and pepper

–olive oil

1 – Place 1 chopped tomato, one-half chopped onion, and 1 chopped stalk of celery in a covered baking dish with a little white wine and 2 tablespoons of brandy.  Season with salt, pepper, garlic powder, cayenne pepper (optional), and olive oil.  Microwave on high for 5 minutes.  Then place the cod amid the vegetables.  Season with salt, pepper, garlic powder, cayenne pepper (optional), and olive oil.  Sprinkle chopped parsley on top.  Set aside.

2 – Slice the squash and place in a covered baking dish.  Chop one-half onion and place in the dish amid the squash.  Season with salt, pepper, a little paprika, and olive oil.  Add a small amount of milk.  Microwave on high for 4 minutes.

3 – Microwave the cod for 7 minutes on high.

4 – Serve the cod hot, with the squash as a side.  I also served a salad as a first course.

–cod adapted from a lobster recipe in Edward Giobbi’s Eat Right, Eat Well—the Italian Way; squash adapted from the web, a recipe for scallop squash.

BAKED FLOUNDER TOPPED WITH BUTTERED GARLIC – HERB BREADCRUMBS WITH PARMESAN / BASIL SQUASH WITH POTATOES – ONION – TOMATO / SPINACH – ARUGULA SALAD WITH BLUEBERRIES & FETA IN RED WINE – HONEY – OIL DRESSING

–flounder (2 large, thawed from frozen)

–garlic – herb breadcrumbs

–Parmesan cheese

–Promise Activ margarine (heart-healthy)

–summer squash (1, medium, sliced fine)

–potatoes (small yellow Dutch, 4 or 5, sliced)

–onion (one-half, medium

–tomato (1, medium, chopped)

–basil

–salt and pepper

–olive oil

–spinach – arugula salad greens (packaged)

–blueberries (1 handful)

–feta cheese (one-half small carton)

–honey

–red wine (cooking wine is fine)

–extra virgin olive oil

1 – Slice 4 or 5 baby yellow Dutch potatoes.  Place in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 10 minutes.  When finished, keep covered to preserve warmth.

2 – Place one-half package of spinach – arugula salad greens in a mixing bowl.  Add 1 handful of fresh blueberries.  Generously add honey, to taste.  Just before serving, add red wine and extra virgin olive oil, and stir.  Top with feta cheese.

3 – Peel and slice the squash.  Wash and chop the tomato, and then season it with salt, pepper, and basil.  Chop one-half onion.  Add all vegetables to the potatoes.  Season with salt, pepper, basil, and olive oil.  Microwave on high for 5 minutes.

4 – Place the flounder in 1 layer in a covered baking dish.  Season with salt and pepper.  In a small microwaveable bowl, place 3 tablespoons of Promise Activ margarine.  Cover tightly.  Microwave on high for 30 seconds.  Then add 2 tablespoons of garlic – herb breadcrumbs and 2 tablespoons of Parmesan cheese to the margarine, and stir well.  Spoon the butter sauce atop the flounder.  Microwave on high for 4 minutes.

4 – Serve the salad as a first course.  Then serve the flounder hot, with the squash medley as a side.

–flounder adapted from all recipes web site; squash medley adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way; salad original.

A Simple Dinner:  ROSEMARY SALMON & POTATOES / GARLIC SPINACH / BACON – FLAVORED YELLOW SQUASH WITH ONION

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

–rosemary (fresh if possible)

–baby Dutch potatoes (5 or 6)

–salt and pepper

–olive oil

–spinach (fresh, packaged)

–garlic powder

–yellow squash (3 small, fresh)

–Bac’n pieces (soy bacon, bottled)

–onion (one-half)

1 – Rinse and cut each potato in half.  Then place the potatoes in a covered baking dish with 1 inch of water.  Season with salt, pepper, rosemary, and olive oil.  Microwave on high for 8 minutes.  When finished, nestle the salmon amid the potatoes.  Season the salmon with salt, pepper, rosemary, and olive oil.  Set aside.

2 – Peel and slice the squash and one-half onion.  Place in a covered baking dish with a little water.  Season with salt, pepper, Bac’n pieces, and olive oil.  Microwave on high for 4 minutes.

3 – Place the spinach in a covered baking dish with some water.  Season with salt, pepper, garlic powder, and olive oil.  Microwave on high for 5 minutes.

4 – Microwave the salmon and potatoes for 6 minutes.

5 – Serve the salmon hot, with the squash and spinach as sides.

–recipes original.

BAKED COD WITH MUSHROOMS – CARROTS – GREEN ONION IN BROTH GRAVY / SPRING GREEN SALAD WITH SQUASH – BANANA PEPPER – FETA – GREEN ONIONS

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

–mushrooms (4 or 5, baby bellas)

–miniature carrots (6 to 8, fresh)

–green onions (3, divided)

–flour

–chicken broth (non-fat, low sodium)

–spring mix (salad greens, one-half package)

–squash (2, small, fresh)

–banana pepper (one-half, sliced small)

–feta cheese (one half small container)

–red wine (cooking wine is fine)

–extra virgin olive oil

–olive oil

–salt and pepper

1 – Place one-half cup of chicken broth in a microwaveable cup; microwave for 45 seconds.  Add 1 heaping teaspoon of flour to another cup.  Slowly add the heated broth to the flour, and stir briskly.  Slice mushrooms and carrots, and place in a covered baking dish.  Add the chicken broth with flour.  Microwave the mushrooms and carrots for 3 minutes.  Place the cod amid the vegetables.  Season with salt, pepper, and olive oil.  Slice 1 green onion, and place on top of the cod.  Set aside.

2 – Place one-half package of spring greens for salad in a mixing bowl.  Peel and slice the squash into small pieces.  Dice one-half banana pepper.  Slice 2 green onions into one-half inch pieces.  Add squash, banana pepper, and green onion to the spring greens.  Season with salt and pepper.  Add a small amount of red wine to the salad.  Sprinkle generously with extra virgin olive oil.  Add one-half small container of feta cheese to the salad.  Stir well.

3 – Microwave the cod for 6 minutes.

4 – Serve the salad as a first course; then serve the cod hot.  I also served oven fried okra and great Northern beans (for recipes, use the search box on this blog).

–cod inspired by Julia Child’s Mastering the Art of French Cooking; salad original.

CHICKEN FINGERS ROLLED IN CRUSHED TEXAS TOAST CROUTONS ATOP HONEY MUSTARD GREEN SALAD WITH RAW BROCCOLI – SUMMER SQUASH – VIDALIA ONION

–4 chicken tenderloins or breast strips

–Texas Toast seasoned croutons

–Dejon mustard

–yogurt (non-fat, plain)

–honey

–lemon juice

–salad greens

–broccoli (florets only)

–summer squash (3, small)

–Vidalia onion (1, small, sliced)

–salt and pepper

–olive oil

1 – Place 4 tablespoons of yogurt in a small mixing bowl.  Add 2 tablespoons of Dejon mustard and a squirt of lemon juice (to taste).  Add 2 tablespoons of honey.  Stir well.  Set aside.

2 – Place half a bag of croutons in a plastic bag.  Using the back of an ice cream spoon, crush the croutons against the kitchen counter.  Place the chicken in a separate plastic bag.  Season with salt, pepper, and olive oil.  Pour the crushed croutons on top of the chicken.  Shake well.  Place the chicken in a covered baking dish with a very little water.  Set aside.

3 – Place one-half package of salad greens in a mixing bowl.  Peel and slice the squash, adding to the bowl.  Cut off the florets of the broccoli, and then slice, as needed, before adding to the bowl.  Slice the onion and add to the bowl.  Season the whole with salt and pepper.  Stir well.  Then pour honey mustard salad dressing, to taste, atop the salad greens and vegetables, and then stir well.

4 – Microwave the chicken for 5 minutes on high.

5 – Serve the chicken hot, on top of the cold salad.

–chicken and salad original.