COD WITH FRESH TOMATO – BASIL – MINCED GARLIC – GREEN ONIONS – LEMON IN WHITE WINE SAUCE ATOP JASMINE RICE

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

–tomato (small, chopped, fresh)

–minced garlic (1 tablespoon)

–basil (1 teaspoon dried)

–lemon juice (3 squirts, bottled)

–green onions (2, chopped)

–white wine (one-quarter cup)

–salt and pepper

–olive oil

1 – Place the cod in a covered baking dish.  Drench in lemon juice.  Pour wine in the dish.  Season the cod with salt, pepper, and basil.  Place minced garlic on top, spreading over the whole.  Place tomato and green onions on top.  Finish with a few drops of olive oil.

2 – Microwave the cod on high for 7 minutes.  Cod is done when it begins to break apart.

3 – Serve the cod hot, atop jasmine rice (read package to determine microwaving instructions; brands differ).

–cod inspired by the recipe of a friend in Minneapolis, Minnesota.

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CREOLE CREAMED CHICKEN WITH MUSHROOMS & GREEN ONIONS TOPPED WITH FAUX BACON – CHOPPED FRESH TOMATO – PARMESAN

–6 chicken tenderloins or breast strips

–mushrooms (baby bellas, 5 or 6, chopped)

–green onions (2 stalks, chopped)

–Bac’n pieces (soy bacon, 2 tablespoons)

–tomato (fresh, medium, chopped)

–Parmesan cheese (shredded, one-quarter cup)

–chicken broth (one-eighth cup, non-fat, low sodium)

–milk (almond or dairy, not soy, three-fourths cup)

–flour (1 tablespoon)

–salt and pepper

–olive oil

–Louisiana hot sauce (1 teaspoon)

1 – Place the milk in a microwaveable cup.  Microwave on high for 1 and one-half minutes.  Place the flour in a separate cup.  When the milk has heated, slowly add the milk, stirring vigorously.  Then place the sauce in a covered baking dish.  Add Louisiana hot sauce; stir.  Microwave on high for 3 minutes.  When heated, stir well.  Keep covered to preserve warmth.

2 – Place the chicken in a covered baking dish with the chicken broth.  Season with salt and pepper.  Top with mushrooms and green onions.  Finish with a few drops of olive oil.  Microwave on high for 8 minutes.  Add the sauce atop the chicken.

3 – Place chopped tomato, Bac’n pieces, and Parmesan on top of the chicken.  Cover to heat.  Keep covered until time for dinner.

4 – Serve the chicken and sauce hot.

–chicken and sauce inspired by the Commander’s Palace restaurant cookbook (New Orleans).

MEDITERRANEAN CHICKEN WITH HERBS & FRESH CHOPPED TOMATO – RED BELL PEPPER – MINCED GARLIC IN WHITE WINE SAUCE

–6 chicken tenderloins or breast strips

–parsley (1 handful, fresh, chopped)

–oregano (2 clipped stems, if fresh; one-half teaspoon, if dried)

–basil (6 leaves, clipped, if fresh; one-half teaspoon, if dried)

–rosemary (1 clipped stem, if fresh; one-half teaspoon, if dried)

–mint (2 clipped stems, if fresh; one-fourth teaspoon, if dried)

–cayenne pepper (bottled, just a light sprinkling, to taste)

–tomato (fresh, medium, chopped finely)

–red bell pepper (one-fourth pepper, chopped finely)

–minced garlic (in a jar, 1 tablespoon)

–white wine (one-eighth cup)

–salt and pepper

–olive oil

1 – Place the chicken in a covered baking dish.  Pour the white wine over the top.  Season with salt and pepper.  Drop bits of minced garlic on top.  Sprinkle on tomato and red bell pepper.  Season with parsley, oregano, basil, rosemary, mint, and cayenne pepper.  Finish with a few drops of olive oil.

2 – Microwave the chicken for 8 and one-half minutes on high.

3 – Serve the chicken hot, atop quinoa, couscous, pasta, or rice (recipes, see the search box on this blog).

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

BONE-IN HERB CATFISH WITH CHOPPED FRESH TOMATO & CAPERS IN WHITE WINE SAUCE

Note: I used Mrs. Dash for seasoning, for ease of preparation, but a good combination of fresh herbs would be basil, oregano, and dried bay leaves.

For 2:

–catfish (whole, dressed, medium size)

–Mrs. Dash (bottled seasoning)

–salt and pepper

–tomato (fresh, 2 slices, chopped)

–capers (bottled, 1 to 2 tablespoons, to taste)

–olive oil

–white wine

1 – Place the catfish in a long, covered, baking dish.  Season the top with salt, pepper, Mrs. Dash, and olive oil.  Fill dish with one-half inch of white wine.  Microwave on high for 3 minutes.

2 – Turn over the catfish, carefully.  Season with salt, pepper, Mrs. Dash, and a few drops of olive oil.  Place chopped tomato and capers on top.  Microwave on high for another 3 minutes.

3 – Using a very sharp knife, cut the catfish into two pieces.  Serve one piece for each dinner guest. Serve the catfish hot, with some tomato and capers on top, and white wine sauce to moisten.

–recipe original.

CHILLED TUNA STEAK SALAD WITH BASIL – FRESH TOMATO – GREEN ONIONS – FETA IN MAYONNAISE

For 4:

–tuna steak (1, medium size)

–basil (fresh if possible, 2 tablespoons fresh, 1 teaspoon dried)

–tomato (fresh, medium, chopped)

–green onions (2 stalks, chopped fine)

–feta cheese (broken apart, 3 heaping tablespoons)

–salt and pepper

–olive oil

1 – Place the tuna steak in a covered baking dish with one-eighth cup of water.  Season with salt, pepper, and olive oil.  Microwave for 3 minutes on high. When finished, remove cover to allow to cool.

2 – Place chopped tomato, sprinkled with basil, and chopped green onions and feta cheese in a mixing bowl.  Set aside.

3 – Flake the tuna with a fork/knife.  Add to the mixing bowl with the vegetables.

4 – Mix all with a light amount of mayonnaise (to taste).  Stir.  Place in refrigerator until time for dinner.

5 – Serve the tuna steak salad chilled.

–recipe original.

ITALIAN CHICKEN CACCIATORE WITH OREGANO – MINCED GARLIC – ONION – FRESH TOMATO – BABY BELLA MUSHROOMS – RED BELL PEPPER IN RED WINE – CABERNET MARINARA SAUCE ATOP BOWTIE PASTA

–6 chicken tenderloins or breast strips

–oregano (fresh if possible, 2 tablespoons fresh; or one-half teaspoon dried)

–onion (one-half, sliced)

–tomato (1, medium, chopped)

–baby bella mushrooms (1 handful of sliced)

–red bell pepper (one-half, fresh, sliced)

–minced garlic (1 tablespoon, in a jar)

–red wine (one-quarter cup)

–cabernet marinara sauce (I used Newman’s Own; one-half container)

–bowtie pasta (1 cup, dry)

–salt and pepper

–olive oil

1 – Place the chopped tomato on a cutting board.  Season with salt, pepper, and oregano.  Then place the seasoned tomato in a covered baking dish.  Add onion, baby bella mushrooms, red bell pepper, minced garlic, red wine, and cabernet marinara sauce.  Season with olive oil.  Stir.  Microwave on high for 4 minutes.

2 – Nestle the chicken amid the sauce.  Season with salt, pepper, oregano, and olive oil.  Microwave on high for 9 minutes.  When finished, check a center piece of chicken to be sure that it is done.  If not, replace in the microwave for 2 minutes more.

3 – Serve the chicken and sauce hot, atop pasta (microwave pasta in water to cover, and salt to taste, for 6 minutes; then microwave for 8 minutes more on 50 percent power).

–chicken cacciatore inspired by the Campbell Soup Cookbook.

DILLED COD TOPPED WITH CRAB MEAT – PARMESAN – TOMATO – CAPERS IN SHERRY SAUCE

Note:  Due to your requests, I’m going to start giving exact ingredients for cooking.  Use more herbs/spices if your taste calls for it. 

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

 –crab meat (1 small can, drained)

 –Parmesan cheese (shredded, one-half cup)

 –tomato (1, medium, chopped)

 –capers (bottled, 2 tablespoons)

 –sherry (cooking sherry is fine, one-fourth cup)

 –dill (bottled, one-fourth teaspoon)

 –salt and pepper

 –olive oil

 1 – Place the cod in a covered baking dish with one-fourth cup of sherry.  Season with salt, pepper, and olive oil (to taste).  Set aside.

 2 – In a small mixing bowl, place 1 small can of drained crab meat; one-half cup of shredded Parmesan cheese; 1 medium, chopped tomato; and 2 tablespoons of capers.  Stir well.  Then spread over the top of the cod.  Sprinkle one-fourth teaspoon of dill on top.

 3 – Season the cod and crab meat topping with a sprinkle of salt, pepper, and olive oil (to taste).

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

 5 – Serve the cod/crab meat topping hot.

 –cod adapted from Taste of Home web site.

GARLIC & HERB – BREADED COD WITH SWEET ONION IN CLAM JUICE & SERVED WITH CHILLED & PUREED RAW SAUCE OF TOMATO – ONION – GARLIC –  BASIL – PARSLEY – ROMAINE LETTUCE – RED WINE – OLIVE OIL

For 4:

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

–garlic – herb breadcrumbs (boxed

–onion (one-fourth, Vidalia (or sweet), sliced)

–clam juice (bottled)

–salt and pepper

–olive oil

The sauce:

–tomato (1, medium, chopped)

–onion (one-fourth, Vidalia (or sweet), sliced)

–minced garlic (in a jar)

–basil, parsley (fresh if possible, 1 handful each)

–romaine lettuce (1 small handful, broken up)

–red wine (2 tablespoons)

–extra virgin olive oil (bottled)

–salt and pepper

1 – Add to a food processor:  1 medium chopped tomato, one-fourth medium, sliced, sweet onion, 1 tablespoon of minced garlic, 1 handful of chopped basil; 1 handful of chopped parsley, 1 small handful of chopped romaine lettuce, 2 tablespoons of red wine, 2 tablespoons of extra virgin olive oil, and salt and pepper to taste.  Puree until smooth. Place in the refrigerator until time for dinner.

2 – Slice one-quarter medium sweet onion, and place in a covered baking dish.  Place the cod in the dish with a little clam juice.  Drench in olive oil.  Season with salt and pepper.  Sprinkle lightly with garlic – herb breading.  Microwave on high for 8 minute.

3 – Serve the cod hot, with the raw sauce beside the cod.

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

PARSLEYED COD WITH FRESH TOMATO & VIDALIA ONION IN WHITE WINE SAUCE

For 4:

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

–parsley (fresh, 1 handful, chopped)

–tomato (1, medium, chopped)

–Vidalia onion (one-half, medium, sliced)

–white wine

–salt and pepper

–olive oil

1 – Chop 1 medium fresh tomato and place in a covered baking dish with a little white wine.  Add one-half sliced Vidalia onion (or sweet onion).  Microwave on high for 3 minutes.  Then nestle the cod amid the sauce.  Season with salt, pepper, and olive oil.  Sprinkle 1 handful of chopped parsley on top.  Microwave on high for 6 minutes; then microwave on 50 percent power for 6 minutes.

2 – Serve the cod and sauce hot, atop quinoa, pasta, couscous, or rice (recipes see the search box on this blog).

–cod adapted from Rene Verdon’s The White House Chef Cookbook (from the Kennedy administration).

A Simple Dinner:  SMOKED SALMON NATURALLY WITH CHILLED SALAD OF AVOCADO – FRESH BASIL TOMATO – FETA IN BALSAMIC & EXTRA VIRGIN OLIVE OIL DRESSING

For 2:

–smoked salmon (packaged, ready-prepared)

–avocado (1, sliced)

–tomato (fresh, medium, sliced)

–feta cheese

–balsamic vinegar (bottled)

–extra virgin olive oil

–basil (fresh if possible)

–salt and pepper

1 – Slice the smoked salmon into two pieces.  That’s all to do!

2 – Cut apart an avocado and discard the pit.  Slice in horizontal strips, and place on a serving plate.  Slice a medium fresh tomato, and add to the plate.  Season with salt, pepper, and basil.  Sprinkle feta cheese over the avocado and tomato.  Season with balsamic vinegar and extra virgin olive oil.

3 – Serve the smoked salmon with the salad as a side.

–menu and salad original.

BAKED COD TOPPED WITH BASIL PESTO – CHOPPED TOMATO – FETA CHEESE

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

–basil pesto (in a jar)

–basil (bottled)

–tomato (1, fresh, small, chopped)

–feta cheese (packaged, crumbled)

–clam juice (bottled)

–salt and pepper

–olive oil

1 – Place the cod in a covered baking dish with a very little amount of clam juice.  Season with salt, pepper, basil, and olive oil.  Set aside.

2 – Chop 1 small tomato, and then season with salt, pepper, and basil.  Place in a small mixing bowl.  Add 2 tablespoons of basil pesto and 2 tablespoons of crumbled feta cheese to the bowl.  Stir gently.  Then place atop the cod.  Finish with a few drops of olive oil, if desired.

3 – Microwave on high for 9 minutes.

4 – Serve the cod and sauce hot, atop pasta or couscous (recipes, see the search box on this blog).

–cod inspired by a dinner of my brother-in-law and sister-in-law.

PARSLEYED COD ARLESIENNE WITH MUSHROOMS – TOMATO – ARTICHOKE HEARTS IN WHITE WINE SAUCE

For 4:

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

–mushrooms (baby bellas, 5 or 6, chopped)

–tomato (fresh, medium, chopped)

–artichoke hearts (marinated, in a jar, 3 or 4, chopped)

–parsley (1 handful, chopped)

–white wine

–salt and pepper

–olive oil

1 – Chop 5 or 6 baby bella mushrooms, 1 medium tomato, and 3 or 4 marinated artichoke hearts.  Place in a covered baking dish with a little white wine.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.

2 – When the vegetables have cooked, place the cod in the center of the baking dish.  Season with salt, pepper, and olive oil.  Sprinkle chopped parsley on top.

3 – Microwave for 8 minutes on high.

4 – Serve the cod and sauce hot, atop pasta, couscous, rice, or quinoa.

–cod adapted from Rene Verdon’s The White House Chef Cookbook.

BASIL – LEMON TUNA STEAK SALAD WITH FRESH TOMATO – FETA – BROWN ONION – GREEN ONION – CLAM JUICE

For 4:

–tuna steak (1)

–basil (bottled)

–lemon juice

–tomato (fresh, medium, chopped)

–feta cheese

–brown onion (one-half, chopped very fine)

–green onions (2 stalks, chopped)

–clam juice (bottled)

–salt and pepper

–olive oil

1 – Place the tuna steak in a covered baking dish with a little clam juice.  Drench in lemon juice.  Season with salt, pepper, basil, and olive oil.  Microwave on high for 3 minutes.  (Tuna steak will be rare in the middle.)  Set aside.

2 – Chop the tomato, one-half brown onion, 2 stalks of green onion, and place in a mixing bowl.   Season with salt, pepper, and basil.  Stir.

3 – Flake the tuna steak, being careful to mix with the lemon juice and clam juice (to have moist tuna).  Add the flaked tuna to the vegetables in the mixing bowl.

4 – Add mayonnaise to taste.  Stir well.  Sprinkle feta cheese on top.  Keep refrigerated until time for dinner.

–tuna steak salad original.

TUNA STEAK SALAD WITH CELERY – ONION – MAYO – LEMON – CLAM JUICE  TOPPED BY SLICED BLACK OLIVES & FETA & SERVED IN FRESH TOMATO CUPS

For 4:

–tuna steak (1)

–celery (2 stalks, chopped)

–onion (one-half, medium)

–mayonnaise

–lemon juice (bottled)

–clam juice (fish broth, bottled)

–sliced black olives (1 small can, drained)

–feta cheese (packaged)

–tomatoes (2, medium, fresh)

–salt and pepper

–olive oil

–extra virgin olive oil

1 – Place 1 tuna steak in a covered baking dish with a little clam juice.  Drench in lemon juice.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  (Tuna steak will be rare in the center.)  When finished, shred the tuna steak, being careful to mix with the liquid for moist tuna.  Place in a large mixing bowl.

2 – Chop 2 stalks of celery and one-half medium onion, and add to the mixing bowl. Season with salt and pepper.  Add mayonnaise to taste.  Stir well.

3 – Cut 2 tomatoes in half.  Scoop out the pulp.  Fill the tomato cups with tuna stead salad.  Top with black olives, and then with feta cheese.  Sprinkle a drop or two of extra virgin olive oil on top.

4 – Keep refrigerated until time for dinner.

5 – Serve the tuna steak salad chilled.

–tuna steak salad adapted from the Betty Crocker web site.

CHICKEN PARMESAN WITH FRESH TOMATO IN HOMEMADE TOMATO – BASIL PESTO

–6 chicken tenderloins or breast strips

–Parmesan cheese (shredded)

–tomato (medium, fresh, chopped)

–salt and pepper

–olive oil

Pesto sauce:

–tomato (medium, fresh, chopped)

–pine nuts (one-half small package)

–basil (1 tablespoon, dried)

–minced garlic (1 tablespoon)

–extra virgin olive oil

–salt and pepper

1 – To make the pesto sauce, place 1 chopped tomato, one-half small package of pine nuts, 1 tablespoon of basil, 1 tablespoon of minced garlic, and salt, pepper, and olive oil to taste, in a food processor.  Pulse until smooth.  Place in the refrigerator until time to cook dinner.

2 – Chop 1 tomato and place in a covered baking dish with the pesto.  Stir well.  Microwave on high for 3 minutes.  Then nestle the chicken amid the tomato and pesto.  Season with salt, pepper, and olive oil.  Sprinkle, generously, Parmesan cheese on top.

3 – Microwave for 9 minutes on high.

4 – Serve the chicken and sauce atop pasta (submerge 1 cup pasta in salted water; microwave on high for 6 minutes; then on 50 percent power for 8 minutes; drain).

–chicken adapted from food.com web site.

THYME & ROSEMARY CHICKEN ROLLED IN BREADCRUMBS & ON A BED OF CHOPPED TOMATO – GREEN ONIONS – GREEN PEAS – MUSHROOMS IN SHERRY – WHITE WINE SAUCE

For 4:

–6 chicken tenderloins or breast strips

–thyme, rosemary

–breadcrumbs (plain, boxed)

–tomato (fresh, medium, chopped)

–green onions (4, fresh, chopped)

–green peas (frozen, half a package)

–mushrooms (baby bellas, 5 or 6, sliced)

–sherry (cooking sherry is fine)

–white wine

–salt and pepper

–olive oil

1 – Place the chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Pour in breadcrumbs.  Shake well.  Set aside.

2 – Chop 1 medium tomato and 4 green onions, and place in a covered baking dish.  Slice 5 or 6 baby bella mushrooms, and place in the dish.  Add one-half package of green peas.  Season with salt, pepper, thyme, rosemary, and olive oil.  Add 3 tablespoons of sherry, and a small amount of white wine.  Stir very gently.  Microwave on high for 5 minutes.

3 – Place the chicken atop the vegetables.  Add a few more drops of olive oil, if desired.  Microwave on high for 9 minutes.

4 – Serve the chicken and vegetables hot, if desired atop couscous, pasta, or rice (recipes, see the search box on this blog).

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

MINT SALMON WITH TOMATO – GREEN ONION – RED BELL PEPPER IN CREANER & CREAM SHERRY SAUCE

For 4:

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

–mint

–tomato (fresh, chopped, medium)

–green onions (4, fresh, chopped)

–red bell pepper (one-half, chopped)

–soy creamer

–cream sherry (use the real stuff)

–salt and pepper

–olive oil

1 – Place 1 medium chopped tomato, 4 chopped green onions, and one-half chopped red bell pepper in a covered baking dish with a little soy creamer, and 2 tablespoons of cream sherry.  Season with salt, pepper, and olive oil.  Stir well.  Microwave on high for 3 minutes.  Then nestle the salmon amid the sauce, spooning some on top.  Season the salmon with salt, pepper, mint, and olive oil.  Microwave on high for 7 and one-half minutes.

2 – Serve the salmon and sauce hot, atop jasmine rice, quinoa, or pasta (recipes, see the search box on this blog).

–salmon original.

ROSEMARY – OREGANO – PARSLEY COD WITH TOMATO – ONION – MUSHROOMS – CAPERS – GARLIC – CAYENNE IN WHITE WINE SAUCE

For 4:

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

–rosemary, oregano (bottled)

–parsley (fresh)

–tomato (1, medium, chopped)

–onion (one-half, medium, sliced)

–mushrooms (baby bellas, 6 to 8, sliced)

–capers (bottled)

–garlic (minced, bottled)

–cayenne pepper (optional)

–white wine (use the good stuff)

1 – Place a chopped tomato, one-half sliced onion, and 6 to 8 sliced baby bella mushrooms in a covered baking dish with a little white wine.  Season with salt, pepper, rosemary, oregano, minced garlic, and olive oil.  Microwave on high for 4 minutes.  When finished, nestle the cod amid the sauce.  Season the cod with salt, pepper, cayenne pepper (optional), parsley, and a few drops of olive oil.  Sprinkle capers on top.  Microwave on high for 9 minutes.

2 – Serve the cod hot, atop pasta or rice (recipes, see the search box on this blog).

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

CHICKEN MOLE WITH COCOA POWDER – TOMATO – GREEN ONIONS – SRIRACHA – MARINARA SAUCE

For 4:

–6 chicken tenderloins or breast strips

–cocoa powder (boxed, 2 tablespoons)

–tomato (fresh, medium, chopped)

–green onions (4, fresh, chopped)

–sriracha sauce (chili sauce, bottled)

–marinara sauce (I use Newman’s Own marinara)

–salt and pepper

–olive oil

1 – Chop 1 tomato, and place in a covered baking dish.  Add 4 chopped green onions to the dish.  Add 2 tablespoons of cocoa powder, 1 tablespoon of sriracha sauce, 4 tablespoons of marinara sauce, salt, pepper, and a few drops of olive oil.  Stir well.  Microwave on high for 4 minutes.

2 – When the sauce is finished, place in a food processor and pulse until smooth.  Keep covered to preserve warmth.

3 – Place chicken in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 7 and one-half minutes.  When finished, spoon the sauce atop the chicken.  Serve hot.

–chicken adapted from Real Simple magazine.

SWEET COD WITH TOMATO – ONION – GARLIC – CINNAMON – PAPRIKA – PARSLEY IN MARINARA & WHITE WINE SAUCE

For 4:

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

–sugar

–tomato (medium, fresh, chopped)

–onion (one-half, medium, sliced)

–garlic (minced, in a jar)

–cinnamon

–paprika

–parsley (fresh)

–marinara sauce (I used Newman’s Own cabernet)

–white wine

–salt and pepper

–olive oil

1 – Chop 1 tomato and one-half onion, and place in a covered baking dish with a little white wine and 3 tablespoons of marinara sauce.  Add 1 tablespoon of minced garlic and 1 teaspoon of sugar.  Season with salt, pepper, cinnamon, paprika, and olive oil.  Microwave on high for 5 minutes.

2 – When finished, nestle the cod amid the sauce, spooning a little on top.  Season with salt, pepper, and olive oil.  Microwave on high for 9 minutes.

3 – Serve the cod hot, with the sauce.  Place atop pasta, rice, or quinoa as desired (recipes for microwave, see search box on this blog).

–cod adapted from NYT Cooking web site.

CURRIED SALMON WITH TOMATO – ONION – GINGER – SRIRACHA – GARLIC – CORIANDER – TURMERIC – CUMIN – MINCED CLOVES – CINNAMON – SUGAR IN YOGURT SAUCE ATOP JASMINE RICE

For 4:

–salmon (size of 3 decks of cards, 1 pound)

–tomato (1, fresh, medium, chopped)

–onion (one-half, sliced)

–ginger, coriander, turmeric, cumin, minced cloves, cinnamon (bottled separately)

–Sriracha sauce (1 tablespoon, or cayenne pepper to taste)

–garlic (minced, in a jar)

–sugar (1 teaspoon)

–yogurt (plain, non-fat, 5 tablespoons)

–jasmine rice (packaged, sticky rice)

–salt and pepper

–olive oil

1 – Place 1 cup of jasmine rice in a covered baking dish.  Add 1 and one-fourth cup of water and a few drops of olive oil.  Microwave on high for 5 minutes; then microwave on 50 percent power for 10 minutes.  When finished, keep covered to preserve warmth.

2 – Chop 1 medium tomato and place in a covered baking dish.  Season with salt and pepper.  Add one-half sliced onion.   Season with ginger, coriander, turmeric, cumin, minced cloves, cinnamon, 1 tablespoon of Sriracha sauce, 1 tablespoon of minced garlic, 1 teaspoon of sugar, 5 tablespoons of plain, non-fat yogurt, and olive oil.  Stir well.  Microwave on high for 3 minutes. 

3 – Nestle the salmon amid the sauce, season with salt and pepper, and then spoon some of the sauce over the salmon.  Finish with a drop or two of olive oil.  Microwave on high for 7 and one-half minutes.

4 – Serve the salmon and sauce hot, atop the jasmine rice.

–curried salmon adapted from Top 50 Most Delicious Salmon Recipes.

CHILLED COD WITH THYME – BAY LEAVES – LEMON SLICES – CAYENNE – FRESH TOMATO – ONION – FLUFFY EGG SALAD

For 4:

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

–thyme and 2 bay eaves

–lemon (fresh)

–cayenne pepper

–tomato (fresh, medium)

–onion (one-half, sliced)

Egg salad:

–3 eggs

–Dijon mustard (1 teaspoon)

–milk (dairy or almond)

–mayonnaise (3 heaping tablespoons)

–stuffed green olives (6 to 8, sliced)

–Worcestershire sauce (1 teaspoon)

–parsley (fresh, 1 handful)

–garlic (minced, one-half teaspoon)

–cayenne pepper (just a dash)

1 – Place the cod in a covered baking dish with a little water.  Season with salt, pepper, thyme, 2 bay leaves, and a little cayenne pepper.  (Do not season with olive oil.)  Microwave on high for 10 minutes.  When finished, let cool, and then place in the refrigerator, for more preparation later on.

2 – Remove the cod from the refrigerator.  Slice one-half onion and a medium fresh tomato, and place on each side of the cod.  Set aside.

3 – Place 3 eggs in a small baking dish.  Add 3 teaspoons of milk (dairy or almond).  Season with salt and pepper.  Stir briskly.  Microwave for 2 and one-half minutes on high.  When finished, break apart the omelet with a knife and fork.  Chop 1 handful of fresh parsley, and add to the egg.  Add 1 teaspoon of Dijon mustard, one-half teaspoon of minced garlic, 1 teaspoon of Worcestershire sauce, 3 heaping tablespoons of mayonnaise, 6 to 8 sliced green olives, and a dash of cayenne pepper.  Stir well.

4 – Serve the cod, tomato, and onions cold, with the egg salad beside the cod on a plate.

–cod and egg salad adapted from To the Taste of a King (fifties New Orleans cookbook)

BASIL & OREGANO SLOW COOKER CHICKEN STEW WITH CARROT CHIPS – FARFALLE PASTA – SLICED ONION – BABY BELLA MUSHROOMS – GREEN PEAS – MINCED GARLIC – FRESH TOMATO IN WHITE WINE SAUCE ATOP WHEAT BREAD

–4 chicken tenderloins or breast strips

–basil, oregano (fresh if possible)

–carrot chips (packaged)

–farfalle pasta (bowtie, packaged)

–onion (one-half)

–mushrooms (4 or 5 baby bellas, sliced)

–green peas (one-third cup)

–minced garlic (in a jar)

–tomato (fresh, medium)

–white wine

–wheat bread (2 slices)

1 – In a slow cooker, place chicken, 1 handful of carrot chips, one-half sliced onion, 4 or 5 sliced baby bella mushrooms, one-third cup of green peas, 1 teaspoon of minced garlic, and two-thirds cup of white wine.  Season with salt, pepper, basil, oregano, and olive oil.  Add water to 1 inch above the chicken and vegetables.  Cook on low for 5 hours; then place setting on warm.

2 – Thirty minutes before dinner is served, add 1 cup of farfalle pasta and 1 chopped tomato.  (Do not add earlier!  Pasta will be overcooked, and the acid in the tomato will keep the other vegetables from tenderizing.)  Cook on low for 20 minutes; then turn setting back to warm for 10 minutes.

3 – Heat the wheat bread.  Serve the chicken stew, hot, atop the wheat bread.

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

SALMON WITH PAPRIKA – LIME – BROWN SUGAR & SALSA OF AVOCADO – FRESH TOMATO – GREEN ONION – LIME

Note:  This is recommended for company.  For four people, double the food and the cooking time.

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

–paprika (bottled)

–lime juice (bottled)

–brown sugar

–avocado (one-half, diced)

–tomato (one-half, medium, diced)

–green onion (2 stalks, chopped)

–salt and pepper

–olive oil

1 – Dice one-half avocado, and place in a mixing bowl.  Dice one-half medium fresh tomato, season with salt and pepper, and place in the bowl.  Chop 2 stalks of green onion, and place in the bowl.  Season with lime juice to taste.  Stir gently but thoroughly.  Keep in refrigerator until time for dinner.

2 – Place the salmon in a covered baking dish with a little clam juice.  Drench in lime juice.  Season with salt, pepper, paprika, and olive oil.  Sprinkle 2 tablespoons of brown sugar on top.  Microwave for 5 minutes on high.

3 – Serve the salmon hot, with the salsa on top or just beside.

–salmon and salsa adapted from the “Random Food I Make” blog site.

THYME – TOMATO CHICKEN WITH VIDALIA ONION – CAPERS – PARSLEY IN MARINARA – WHITE WINE SAUCE ATOP GARLIC COUSCOUS

–4 chicken tenderloins or breast strips

–thyme (fresh if possible)

–tomato (medium, fresh, chopped)

–onion (one half, sliced)

–capers (bottled, about 12)

–parsley (fresh)

–marinara sauce (I used Newman’s Own, with basil)

–white wine

–couscous (boxed, garlic – olive oil variety)

–salt and pepper

–olive oil

1 – Place the entire contents of the box of couscous in a covered baking dish.  Add 1 and one-fourth cups of water.  Sprinkle seasoning packet on top.  Add a drop or two of olive oil.  Stir well.  Microwave on high for 2 minutes.  When finished, keep covered to preserve warmth.

2 – Chop a tomato and half a Vidalia onion, and place in a covered baking dish with one-third bottle of marinara sauce.  Add a little white wine and olive oil.  Season with pepper and thyme.  Microwave on high for 5 minutes.

3 – When finished, nestle the chicken in the sauce.  Season with salt, pepper, thyme, and olive oil.  Sprinkle parsley on top.  Add 12 capers on top.  Microwave on high for 9 minutes (more because of the sauce).

4 – Serve the chicken and sauce hot, atop the couscous.

–chicken adapted from NYT Cooking web site.

MINT – LEMON CHILLED COD SALAD WITH AVOCADO – FRESH TOMATO – VIDALIA ONION – BLACK OLIVES & SEASONED WITH EXTRA VIRGIN OLIVE OIL

Note:  This recipe was originally designed for tuna fish.

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

–mint (fresh if possible)

–lemon juice

–avocado (half)

–tomato (medium, vine-ripened if possible)

–Vidalia onion (one-half)

–black olives (one half small can, drained)

–extra virgin olive oil

–salt and pepper

1 – Place the cod in a covered baking dish with a very small amount of water.  Drench in lemon juice.  Season with salt, pepper, mint, and extra virgin olive oil.  Microwave on high for 6 minutes.  Let cool with the lid off the dish.

2 – Chop the tomato.  Season with salt, pepper, and mint.  Place in a mixing bowl.  Slice half a Vidalia onion, and place in the mixing bowl.  Place one-half small can of drained black olives in the bowl.  Add mint and stir well.

3 – Chop one-half avocado.  Then break apart the cod.  Gently fold both avocado and cod into the vegetables in the mixing bowl.  Add a few drop of extra virgin olive oil on top.  Place the salad in the refrigerator until time for dinner.

4 – Serve the salad chilled.

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

HONEY – CORIANDER COD WITH FRESH TOMATO – VIDALIA ONION – RED BELL PEPPER – MINCED GARLIC IN SHERRY SAUCE ATOP FARFALLE PASTA

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

–honey

–coriander

–tomato (medium)

–Vidalia onion (one-half)

–red bell pepper (3 slices)

–minced garlic (in a jar)

–sherry (cooking sherry is fine)

–farfalle pasta (bowtie)

–salt and pepper

–olive oil

1 – Place 1 cup of farfalle pasta in an uncovered baking dish with water to 1 inch above the pasta.  Season with salt.  Microwave on high for 6 minutes; then microwave on 50 percent power for 8 minutes.  When finished, keep covered to preserve warmth.

2 – Chop the medium tomato and place in an UNcovered baking dish with a very little bit of sherry.  Slice the red bell pepper, just 3 slices, and place on top.  Chop one-half Vidalia onion and add to the baking dish.  Season with coriander, salt, pepper, and olive oil.  Microwave on high for 10 minutes.  When finished, nestle the cod in the sauce.  Season with salt, pepper, coriander, honey, and olive oil.  Microwave in a covered baking dish on high for 7 minutes.

3 – Serve the cod and vegetables hot, atop the pasta.

–cod adapted from NYT Cooking web site.

BAKED COD WITH FRESH BASIL – DOUBLE–TOMATO MARINARA – MINCED GARLIC – SRIRACHA SAUCE ATOP FARFALLE PASTA

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

–marinara sauce (I used Paul Newman’s)

–basil (fresh)

–tomato (vine-ripened, one-half large)

–minced garlic (in a jar)

–sriracha sauce (bottled)

–salt and pepper

–olive oil

–farfalle pasta (bowtie, dry)

1 – Place two-thirds cup of farfalle pasta in an uncovered baking dish with 1 inch of water above the pasta.  Season with salt.  Microwave the pasta for 6 minutes on high; then microwave for 8 minutes more on 50 percent power.  When finished, cover to preserve warmth.

2 – Place two-thirds cup of bottled marinara sauce in a covered baking dish.  Chop one-half large tomato, and add to the sauce.  Also add 1 tablespoon of minced garlic and 1 teaspoon of sriracha sauce.  Season with snipped basil and olive oil, just a bit.  Stir well.  Microwave on high for 3 minutes.

3 – Nestle the cod amid the sauce, spooning some sauce over the top of the cod.  Add more salt, pepper, and olive oil.

4 – Microwave for 7 and one-half minutes on high.

5 – Serve the cod hot, top the farfalle pasta.

–recipe original.

CHICKEN IN SPICY MARINARA SAUCE WITH TOMATO PESTO – MINCED GARLIC – WHITE WINE ATOP ANGEL HAIR PASTA

–4 chicken tenderloins or breast strips

–tomato (vine-ripened, if possible; medium)

–tomato pesto (in a jar)

–minced garlic

–cayenne pepper (bottled)

–white wine

–angel hair pasta (one-quarter package)

–salt and pepper

–olive oil

1 – Place one-quarter package of angel hair pasta in a long, covered baking dish, with 1 inch of water.  Season with salt.  Microwave on high for 5 minutes.  When finished, keep covered to preserve warmth.

2 – Chop the tomato, season with salt and pepper, and place in a covered baking dish.  Place 3 tablespoons of tomato pesto in a measuring cup.  Add 1 tablespoon of minced garlic and a little white wine.  Stir.  Pour the sauce into the dish with the chopped tomato.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.

3 – Nestle the chicken amid the sauce.  Season with salt, pepper, cayenne pepper, and olive oil.

4 – Microwave the chicken and sauce on high for 6 minutes.

5 – Serve the chicken and sauce hot, atop the pasta.

–adapted from allrecipes.com.

PARSLEYED SALMON WITH TOMATO – ONION – BLACK OLIVES – POTATOES IN DIJON – LEMON – CLAM – WHITE WINE SAUCE

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

–parsley (fresh if possible)

–tomato (fresh, 1, medium)

–onion (one-half)

–black olives (sliced, one-half small can, drained)

–potato (1, medium)

–lemon juice

–clam juice (or fish broth)

–Dijon mustard

–white wine

–salt and pepper

–olive oil

1 – Scrub the potato, and cut into 1-inch pieces.  Place in an uncovered baking dish with 1 inch of water.  Season with salt, pepper, and olive oil.  Microwave on high for just 8 minutes.

2 – Wash and quarter the tomato; place in a large baking dish, in one place on the side of the dish.  Cut the onion into large pieces, and also place to the side the dish.  Drain the black olives, and place one-half small can in the baking dish, to the side.  Season with salt, pepper, and olive oil.  Set aside.

3 – Stir together 1 teaspoon of Dijon mustard, a little lemon juice, and a little clam juice.  Pour part of this sauce over the vegetables.

4 – Microwave the vegetables for 3 minutes on high.  Then nestle the salmon in the center of the baking dish.  Add the cooked potatoes to the side.  Finish pouring the sauce over all of the dish, including the salmon.  Sprinkle chopped parsley on the salmon.  Add a little more olive oil if desired.

5 – Microwave on high for 6 and one-half minutes.

6 – Serve the salmon hot, with the vegetables on the side.  I also served a traditional Caesar salad with romaine lettuce, Parmesan, and croutons, and lima beans seasoned with Bac’n pieces (slow cooker).  For other recipes, see the search box.

–salmon and vegetables inspired by Real Simple.

COD NATURALLY & CHILLED SALSA WITH PEACH – TOMATO – ONION – BANANA PEPPERS – CILANTRO – GARLIC – CAYENNE – HONEY – LEMON

Note:  Microwave the salsa ahead of time, let cool, and then serve.

–cod (size of 3 decks of cards)

–breadcrumbs (plain, boxed)

–clam juice (bottled)

–salt and pepper

–olive oil

–peaches (2, fresh, chopped)

–tomato (1, medium, copped)

–onion (one-half, chopped)

–banana peppers (pickled, from a jar, have a dozen rings)

–cilantro (fresh if possible)

–garlic powder (bottled)

–cayenne pepper

–honey

–lemon juice (bottled)

1 – Peel and chop the 2 peaches, chop the tomato, chop one-half onion, and mince the have dozen rings of banana peppers.  Place in a mixing bowl.  Season with cilantro, garlic powder, cayenne, lemon juice (2 squirts), honey (2 tablespoons), salt, and pepper.  Stir well.  Microwave in a covered baking dish for 5 minutes.  Then let cool.  Chill in the refrigerator until time for dinner.

2 – Place the cod in a covered baking dish with a little clam juice.  Season with salt, pepper, and olive oil.  Sprinkle a few plain breadcrumbs on top.  Microwave for 6 minutes.  Cod is done when it begins to break apart.

3 – Serve the cod hot, with the cold salsa beside it on the plate. 

–salsa adapted from food.com web site; cod original.

CORIANDER & PAPRIKA SALMON WITH CHICKPEAS – FRESH TOMATO – BLACK OLIVES – ONION ATOP JASMINE RICE

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

–coriander, paprika (bottled)

–chickpeas (one-fourth cup, canned)

–tomato (fresh, 1, medium)

–black olives (1 small can, drained)

–onion (one-half, sliced)

–jasmine rice (sticky white rice)

–salt and pepper

–olive oil

1 – Place two-thirds cup of jasmine rice in a covered baking dish.  Add 1 and one-fourth cup of water and a little olive oil.  Stir.  Microwave on high for 5 minutes; then microwave on 50 percent power for 10 minutes.  When finished, keep covered to preserve warmth.

2 – Place one-quarter cup of chickpeas, 1 chopped medium tomato, 1 small can (drained) of black olives, and one-half sliced onion in a covered baking dish with a little water.  Season with salt, pepper, a small amount of paprika, and a generous amount of coriander, plus olive oil.  Microwave on high for 3 minutes.  Then nestle the salmon amid the vegetables.  Season the salmon with salt, pepper, paprika, coriander, and olive oil.  Microwave on high for 5 minutes.

3 – Serve the salmon and vegetables hot, atop the jasmine rice.  I also served a salad and zucchini topped with Parmesan, olive oil, and cornbread dressing.

–salmon adapted from Top 50 Most Delicious Salmon Recipes.

BASIL SALMON WITH FRESH TOMATO – BLACK OLIVES – GREEN BEANS – GARLIC – IN LEMON – DIJON – WHITE WINE SAUCE

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

–basil (fresh is much better)

–tomato (1, medium, chopped)

–black olives (sliced, 1 small can, drained)

–green beans (fresh, 1 handful)

–garlic powder

–lemon juice

–Dijon mustard

–white wine

–salt and pepper

–olive oil

1 – Place 1 handful of washed green beans in a large, covered baking dish.  Chop the tomato, season with salt and pepper, and place on top of the green beans.  Add a little white wine.  Season with olive oil and snips of basil.  Microwave on high for 5 minutes.  While vegetables are cooking, mix together 1 teaspoon of Dijon mustard with several drops of lemon juice.  When vegetables have finished, nestle the salmon amid the vegetables.  Season with salt, pepper, and garlic powder.  Pour the lemon – Dijon sauce on top of the salmon.  Add drained black olives and more snips of basil on top.  Finish with a few drops of olive oil.  Microwave on high for 5 minutes.

2 – Serve the salmon hot, on a bed of the vegetables.

–adapted from the food network web site.

MINT – CORIANDER COD SALAD WITH POTATOES – GREEN ONIONS – FRESH TOMATO – LEMON JUICE

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

–clam juice (bottled)

–mint (fresh if possible)

–coriander (fresh if possible)

–potatoes (red, small, 3)

–green onions (4)

–tomato (1, medium)

–lemon juice

–salt and pepper

–olive oil (classic)

–extra virgin olive oil

1 – Wash and scrub the 3 small potatoes, leaving the skin on.  Cut into 1-inch pieces.  Place in an uncovered baking dish with 2 inches of water.  Season with salt, pepper, and olive oil.  Microwave on high for 10 minutes.

2 – Place the cod in a covered baking dish with a little clam juice. Season with salt, pepper, mint, coriander, and olive oil.  Microwave on high for 6 minutes.  When finished, uncover to allow cooling.

3 – Wash and chop 1 medium tomato.  Season with salt, pepper, mint, and coriander.  Place in a mixing bowl.

4 – Wash and cut 4 green onions into small pieces.  Add to the mixing bowl with the tomato.

5 – Remove the potatoes from their water, and add to the mixing bowl.  Break apart the cod into bite-sized pieces, and add to the bowl.  Drench the contents of the bowl with lemon juice.  Season with salt, pepper, mint, coriander, and extra virgin olive oil.  Fold the ingredients together gently.  Place the cod salad in the refrigerator until time for dinner.

6 – Serve the cod salad cool or cold.

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

MEDITERRANEAN TUNA STEAKS WITH BASIL – TOMATO – ONION – CAPERS – GARLIC / WHITE RICE

–tuna steak (medium size)

–basil (fresh if possible)

–tomato (Roma, 1, fresh)

–onion (one-half, sliced)

–capers (about a dozen)

–garlic powder

–salt and pepper

–olive oil

–white rice (boxed, instant)

1 – Chop 1 tomato, and place in a covered baking dish.  Then slice one-half onion, and place in the dish.  Add 12 capers.  Season with basil, garlic powder, salt, pepper, and olive oil.  Microwave on high for 3 minutes.  When finished, nestle the tuna steak amid the vegetables.  Season with salt, pepper, garlic powder, and olive oil.  Set aside.

2 – Place two-thirds cup of white rice in a covered baking dish.  Add two-thirds cup of water.  Season with salt and olive oil.  Microwave on high for 2 minutes.

3 – Microwave the tuna steak for 3 minutes.  Be careful not to overcook.

4 – Serve the tuna atop the white rice.  I also served bean soup and a salad.

–tuna steak adapted from Epicurious web site; rice original.

LEMON CHICKEN SALAD WITH CORIANDER – ONION – TOMATO & SEASONED WITH EXTRA VIRGIN OLIVE OIL

–4 chicken tenderloins or breast strips

–lemon juice

–coriander (fresh if possible)

–onion (one-half, medium)

–Roma tomato (1, chopped)

–salt and pepper

–extra virgin olive oil

–olive oil (classic)

1 – Place the chicken in a covered baking dish with a little water.  Season with salt, pepper, and olive oil (classic).  Microwave on high for 5 minutes.  Set aside to cool.

2 – Slice half an onion, and place in a mixing bowl.  Chop 1 Roma tomato, season with salt, pepper, and coriander, and place in the bowl.  Squirt, to taste, lemon juice in the bowl.  Mince the chicken with a sharp knife, and add to the bowl.  Add extra virgin olive oil to taste.  Add more salt, pepper, and coriander if desired.  Stir, gently, but well.  Refrigerate until time for dinner.

3 – Serve the chicken salad cold, on an iceberg lettuce leaf.  I also served oven fried okra, lentil soup, and broccoli (recipes, see the search box).

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

A Simple Dinner:  SALMON WITH FRESH BASIL & CHOPPED TOMATO / ASPARAGUS WITH LEMON PEPPER / PIMIENTO – STUFFED GREEN OLIVES

–salmon (size of 3 decks of cards)

–basil (fresh, 2 leaves, minced)

–tomato (fresh, 1, medium, chopped)

–salt and pepper

–olive oil

–asparagus (half a bunch, fresh)

–lemon pepper (bottled)

–green olives (pimiento-stuffed, about 6 per plate)

1 – Place the salmon in a covered baking dish with a little water.  Season with salt and pepper.  Chop a tomato, season with salt and pepper, and place on top of the salmon.  Mince the fresh basil and sprinkle on the tomato.  Season with olive oil.  Set aside.

2 – Wash and place one-half bunch of fresh asparagus in a covered baking dish with a little water.  Season with salt, pepper, lemon pepper, and olive oil.  Microwave on high for 4 minutes (longer if prefer very tender asparagus).

3 – Microwave the salmon for 5 minutes.

4 – Serve the salmon hot, with green olives on the side, and the asparagus.  (Asparagus and olives are always a good combination with salmon.)  I also served a salad and tomato pasta with the dinner.

–salmon adapted from NYT cooking web site; asparagus original.

COD WITH MUSHROOMS & WILTED LETTUCE IN TARRAGON LEMON BUTTER & WHITE WINE SAUCE / CHICKPEA SALAD WITH TOMATOES & CARROTS IN OLIVE OIL / PARMESAN & BREADCRUMB – ENCRUSTED ZUCCHINI

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

–mushrooms (baby bellas, 3 to 4, sliced)

–spring mix salad (2 handfuls)

–tarragon (fresh if possible)

–lemon juice

–Promise Activ margarine (heart-healthy)

–white wine

–chickpeas (one-fourth can, rinsed and drained)

–tomato (1, fresh, medium)

–basil (fresh if possible)

–carrots (shredded, 1 handful)

–extra virgin olive oil

–zucchini (2, small, peeled)

–Parmesan cheese

–herbed breadcrumbs (I used Pepperidge Farm)

–salt and pepper

–olive oil

1 – Wash and slice 3 to 4 baby bella mushrooms, and place in a covered baking dish with a little white wine.  Add 2 handfuls of spring mix salad.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Place cod amid the mushrooms.  Drench in lemon juice.  Season with salt and pepper.  Melt Promise Activ margarine in a measuring cup, covered, by microwaving for 10 seconds.  Pour over the cod.  Season with tarragon.  Set aside.

2 – Place one-fourth rinsed can of chickpeas in a mixing bowl, along with 1 chopped tomato (seasoned with basil, salt, and pepper), and 2 handfuls of shredded carrots.  Season with extra virgin olive oil.  Stir well.

3 – Peel the zucchini, and then cut horizontally, once, and then vertically, once.  Place a small amount of herbed breadcrumbs, with Parmesan cheese and olive oil, in a small bowl.  Stir well, and then place the breadcrumb mixture atop the zucchini.  Season with salt and pepper.  Microwave on high for 3 minutes.

4 – Microwave the cod for 7 minutes on high.

5 – Serve the cod hot, with the zucchini (hot) and the salad (cold).

–cod adapted from the Char restaurant, Jackson, Mississippi; zucchini adapted from the Olive Garden; and salad original.

MEDITERRANEAN SALMON WITH TOMATO – BLACK OLIVES – RED BELL PEPPER – OREGANO – BASIL – GARLIC TOPPED WITH GREEN ONIONS AND SPLASHED WITH BALSAMIC VINEGAR

Note:  This is good enough for company.  For four people, double the food and double the cooking time.

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

–tomato (1, fresh, medium, chopped)

–black olives (half a small can, sliced, drained)

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

–oregano and basil (fresh if possible)

–garlic pepper

–green onions (3 stalks, chopped fine)

–balsamic vinegar

–salt and pepper

–olive oil

1 – Chop the tomato, season with salt, pepper, oregano, basil, and garlic powder.  Place in a covered baking dish.  Add one-half small can of sliced black olives and one-half chopped red bell pepper.  Season with olive oil.  Microwave on high for 4 minutes.  Nestle the salmon amid the vegetables.  Season with salt, pepper, oregano, basil, garlic powder, and olive oil.  Chop 3 stalks of green onions and sprinkle on top of the salmon.  Splash, generously, with balsamic vinegar.  Microwave for 6 and one-half minutes on high.

2 – Serve the salmon and vegetables hot.  I also served pasta as a first course, then broccoli and black-eyed peas with the salmon (recipes, see the search box on this blog).

–salmon adapted from food.com web site.

WARM MUSHROOM – COD SALAD WITH FRESH TOMATO & SEASONED WITH OREGANO – CAYENNE – GARLIC / SPRING MIX SALAD WITH NECTARINE – STRAWBERRIES – BLUEBERRIES – TOASTED WALNUTS IN HONEY VINAIGRETTE DRESSING

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

–mushrooms (8 to 10 baby bellas, quartered)

–tomato (1, fresh, medium, sliced and then halved)

–oregano (fresh if possible)

–cayenne pepper

–garlic powder

–salt and pepper

–olive oil

–spring mix salad (one-third package)

–nectarine (1, fresh, ripe, sliced)

–strawberries (fresh, 4 to 6, sliced)

–blueberries (fresh, 1 handful)

–toasted walnuts (to toast, microwave half a package for 2 minutes; stir; then microwave for 2 minutes more; use 1 handful in this recipe)

–honey

–balsamic vinegar

–extra virgin olive oil

1 – Quarter the 8 to 10 baby bella mushrooms, and place in a covered baking dish with a little water.  Season with salt, pepper, cayenne pepper, oregano, garlic powder, and olive oil.  Microwave on high for 3 minutes.  Then place the cod amid the mushrooms.  Season the cod with salt, pepper, cayenne pepper, oregano, garlic powder, and olive oil.  Microwave on high for 6 minutes.  On a cutting board, slice 1 medium, fresh tomato, and then halve the slices.  When the cod and mushrooms have cooked, break apart the cod into large chunks, and stir in the fresh tomato.  Let sit uncovered until time for dinner.

2 – Place one-third package of spring mix in a mixing bowl.  Add 1 peeled and sliced nectarine, 4 to 6 sliced strawberries, 1 handful of blueberries, and 1 handful of toasted walnuts.  Drizzle honey over the top of the salad.  Just before dinner is served, add balsamic vinegar and extra virgin olive oil to taste.  Stir well.

3 – Serve the spring mix salad with fruit as a first course.  Then serve the cod salad warm, with the sliced tomato cold.

–cod salad inspired by Edward Giobbi’s Eat Right, Eat Well—the Italian Way; spring mix salad original.

ITALIAN LOMBARDY CHICKEN SEASONED WITH ROSEMARY – GARLIC – PARSLEY IN A WHITE WINE – BROTH SAUCE WITH VEGGIES OF CELERY – TOMATO – ONION – CARROTS – GREEN OLIVES

–4 chicken tenderloins or breast strips

–rosemary (fresh if possible)

–garlic powder

–parsley (fresh if possible)

–white wine (use the real stuff)

–chicken broth (non-fat, low sodium)

–celery (one-half stalk)

–tomato (one-half, medium)

–onion (one-half, medium)

–miniature carrots (6 to 8)

–green olives (6 to 8)

–salt and pepper

–olive oil

1 – For covered baking dish, chop and add one-half stalk celery, one-half tomato, one-half onion, 6 to 8 miniature carrots, and 6 to 8 green olives.  Season with salt, pepper, rosemary, garlic powder, parsley, and olive oil.  Add a very small amount of white wine and chicken broth.  Microwave on high for 4 minutes.  When finished, nestle the chicken amid the veggies.  Season with salt, pepper, rosemary, garlic powder, and parsley.  Microwave on high for 5 and one-half minutes.

2 – Serve the chicken hot, atop rice (recipe, see the search box on this blog).  I also served broccoli (see search box).

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

SPICY SALMON WITH CORIANDER – CUMIN – CHILI SAUCE IN CLAM JUICE WITH RED BELL PEPPER – ONION – TOMATO – CILANTRO – LIME SALSA

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

–coriander, cumin (bottled)

–Sriracha sauce (chili sauce)

–clam juice (bottled)

–red bell pepper (2 slices, chopped)

–onion (one-half, medium, chopped)

–tomato (one-half, chopped)

–lime juice (bottled)

–cilantro (bottled)

1 – Chop 2 slices of red bell pepper, one-half onion, and one-half tomato.  Squirt with lime juice.  Season with salt, pepper, and cilantro.  Stir.  Refrigerate until time for dinner.

2 – Place salmon in a covered baking dish with a little clam juice.  Season with coriander, cumin, salt, pepper, Sriracha sauce mixed with clam juice, and olive oil.  Microwave on high for 5 minutes.

3 – Serve the salmon hot, with the cold salsa.  I also served broccoli and baby lima beans (recipes, see the search box on this blog).

–salmon and salsa adapted from myrecipes.com web site.

BASIL – GARLIC SALMON WITH FRESH TOMATO & ONION IN PESTO SAUCE

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

–basil (bottled)

–garlic powder

–clam juice (bottled)

–tomatoes (1, medium, chopped)

–onion (one-half, chopped)

–pesto paste (in a jar)

–yogurt (plain, non-fat)

–salt and pepper

–olive oil

1 – Chop the tomato and one-half onion, and place in a covered baking dish with a little clam juice.  Season with salt, pepper, basil, garlic powder, and olive oil.  Microwave on high for 5 minutes.  When finished, nestle the salmon amid the tomato and onion.  Season the salmon with salt, pepper, basil, garlic powder, and olive oil.  Place 2 tablespoons of pesto paste in a small mixing bowl.  Add 2 tablespoons of yogurt.  Stir well.  Spread the pesto sauce atop the salmon.  Microwave for 5 minutes on high.

2 – Serve the salmon hot.  I also served a butter lettuce salad, oven fried okra, and lima bean & corn soup (recipes, use the search box on this blog).

–recipe original.

TOMATO CHICKEN WITH GARLIC & ROSEMARY IN MARINARA SAUCE SEASONED WITH BEER & DEJON / BARLEY

–4 chicken tenderloins or breast strips

–tomato (1, medium, fresh, chopped)

–garlic powder

–rosemary (bottled)

–beer

–Dejon mustard

–marinara sauce (Italian spaghetti sauce)

–barley (boxed)

–salt and pepper

–olive oil

1 – Chop 1 tomato, season with salt, pepper, garlic powder, and olive oil, and place in a covered baking dish.  In a small bowl, stir together one-third cup of Italian sauce, 2 tablespoons of Dejon mustard, and 3 tablespoons of beer.  Pour into the baking dish and stir.  Nestle the chicken amid the tomato sauce.  Season the chicken with rosemary, garlic powder, and olive oil.  Set aside.

2 – Add two-thirds cup of barley to a covered baking dish.  Add one and one-third cup of water.  Season with salt and olive oil.  Microwave on high for 10 minutes.  Watch to be sure that barley does not bubble up; if so, microwave on 50 percent power for twice the remaining time.

3 – Microwave the chicken for 6 minutes.

4 – Serve the chicken and sauce atop the barley.  I also served broccoli (for recipe, use the search box on this blog).

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

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.

A First Course: GREAT NORTHERN BEAN SOUP WITH BROCCOLI – ONION – TOMATO – POTATO SEASONED BY ROSEMARY, BASIL, & GARLIC

–great Northern beans (dried; soak overnight)

–broccoli (one-half head, florets only)

–onion (one-half, medium)

–tomato (1, medium, chopped)

–potato (1, medium)

–garlic powder, basil, rosemary (bottled)

–salt and pepper

–olive oil

–chicken broth (non-fat, low sodium)

1 – Place two-thirds cup of great Northern beans (measured before soaking) in a slow cooker.  Add one-half chopped onion, 1 chopped tomato, and 1 potato cut into 1-inch pieces.  Season with salt, pepper, basil, rosemary, garlic powder, and olive oil.  Add chicken broth to 1 inch above the vegetables.  Cook on low for 5 hours; then add chopped broccoli, one-half head of florets, to the slow cooker.  Cook for another hour, for 6 hours in all.  When finished, keep setting on warm until time for dinner.

2 – Serve the soup as a first course.  I also served dilled salmon, dilled potatoes, and shredded carrots with honey, ginger, and olive oil (for recipes, use the search box on this blog).

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

MEDITERRANEAN COD & SHRIMP SEASONED WITH BASIL – OREGANO – GARLIC IN RED WINE SAUCE WITH ONION – TOMATO – RED BELL PEPPER

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

–shrimp (thawed from frozen, 6 to 8, small)

–basil, oregano, garlic powder (bottled)

–red wine (cooking wine is fine)

–onion (one-half, medium)

–tomato (1, fresh, medium)

–red bell pepper (2 slices, fresh)

–salt and pepper

–olive oil

1 – Chop one-half onion, 1 tomato, and 2 slices of red bell pepper, and place in a covered baking dish with a little red wine.  Season with salt, pepper, basil, oregano, garlic powder, and olive oil.  Microwave on high for 5 minutes.

2 – Rinse the shrimp, and then place in a small microwaveable, covered, bowl.  Season with salt, pepper, basil, oregano, garlic powder, and olive oil.  Microwave on high for 1 minute.  When finished, keep covered to preserve warmth.

3 – Nestle the cod amid the onion, tomato, and pepper.  Season with salt, pepper, basil, oregano, garlic powder, and olive oil.  Microwave on high for 7 minutes.  Then pour the shrimp, with any liquid, atop the cod, and microwave for 30 seconds more.

4 – Serve the cod and shrimp hot.  I also served white rice and oven fried okra (for recipes, see the search box on this blog).

–recipe original.

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.

SWEET ROSEMARY – THYME – PARSLEY CHICKEN WITH GOLDEN RAISINS – MUSHROOMS – ONION IN SHERRY & WHITE WINE SAUCE / PARMESAN CAESAR SALAD WITH TOMATO

–4 chicken tenderloins or breast strips

–rosemary, thyme (bottled)

–parsley (fresh)

–golden raisins (1 handful)

–mushrooms (baby bellas, 5 or 6, sliced)

–onion (one-half, chopped)

–sherry (cooking sherry is fine)

–white wine (cooking wine is fine)

–spring mix salad greens (one-half package)

–Parmesan cheese (shredded)

–tomato (1, fresh, chopped, medium)

–Caesar salad dressing (I used Paul Newman’s creamy Caesar)

1 – Place the chopped onion, sliced mushrooms, and raisins in a covered baking dish with a combination of sherry and white wine, just a little.  Season with salt, pepper, thyme, rosemary, and olive oil.   Microwave on high for 4 minutes.  Nestle the chicken amid the vegetables.  Season with salt, pepper, thyme, rosemary, and olive oil.  Sprinkle a very small amount of plain breadcrumbs on top.  Then add chopped parsley.  Microwave on high for 5 and one-half minutes.

2 – Place one-half package of spring mix in a mixing bowl.  Chop a tomato, and season it with salt and pepper; then add to the bowl.  Add a generous amount of Parmesan cheese.  Just before serving dinner, add Caesar salad dressing to taste.

3 – Serve the salad as a first course.  Then serve the chicken hot.  I also served squash casserole (for recipe, use the search box on this blog).

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

SEASONED COD WITH TOMATO & ONION IN COCONUT MILK / WHITE RICE / 15 – BEAN VEGETABLE WITH THYME & TARRAGON / BACON – FLAVORED TURNIP GREENS

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

–tomato (fresh, medium)

–onion (one-half, medium)

–banana peppers (8 to 10 sliced pieces, bottled, optional)

–cumin, coriander, cilantro, turmeric, ginger (bottled)

–garlic powder

–cayenne pepper (optional)

–coconut milk (one-third cup, canned, lite)

–15 – bean variety (dried; soak overnight)

–thyme, tarragon (bottled)

–turnip greens (canned)

–Bac’n pieces (soy bacon)

–salt and pepper

–olive oil

–white rice (instant, boxed)

1 – Place two-thirds cup of 15 – bean mix in a slow cooker.  Add chicken broth just to the top of the beans.  Season with salt, pepper, thyme, tarragon, and olive oil.  Cook on low for 7 hours; then place setting on “warm” until time for dinner.

2 – Chop the tomato and onion, and place in a covered baking dish with the one-third cup of coconut milk.  Season with salt and pepper.  Microwave on high for 4 minutes.  Place the cod amid the vegetables, in the coconut milk.  Season with cumin, coriander, turmeric, ginger, garlic powder, cayenne pepper (optional), salt, pepper, and cilantro.  Spoon some coconut milk over the cod.  As an option, sprinkle cut banana peppers on top.  Set aside.

3 – Place two-thirds cup of white rice in a covered baking dish.  Add two-thirds cup of water.  Season with salt and olive oil.  Microwave on high for 3 minutes.  When finished, keep covered for at least 5 minutes.

4 – Place the turnip greens in a covered baking dish.  Season with pepper and Bac’n pieces.  Microwave on high for 4 minutes.

5 – Microwave the cod on high for 9 minutes, checking toward the last to be sure that milk is not bubbling over.  If so, microwave on 50 percent power for twice the remaining time.

6 – Serve the cod hot, atop the rice, with the turnip greens and beans as sides.

–cod adapted from the food.com web site; other recipes original.