ONE – DISH SPICY OREGANO COD WITH POTATOES – ONION – TOMATOES – CAPERS – BLACK OLIVES – MINCED GARLIC IN WHITE WINE SAUCE

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

–cayenne pepper

–oregano (fresh if possible)

–potatoes (red, sliced, 2 medium, sliced)

–tomatoes (vine-ripened if possible, 2 medium, chopped)

–onion (one-half, medium)

–capers (about 12)

–black olives (1 small can, drained)

–garlic (minced, 1 heaping tablespoon)

–white wine

–salt and pepper

–olive oil

1 – Slice 2 medium-size potatoes, and place in a covered baking dish with a little white wine.  Chop one-half medium onion, and place in the dish.  Season with salt, pepper, cayenne pepper, oregano, and olive oil.  Microwave on high for 10 minutes.

2 – Chop 2 medium tomatoes.  Season with salt, pepper, cayenne pepper, and oregano.  Place in the baking with the potatoes and onion.   Add 1 heaping tablespoon of minced garlic.  Stir.  Microwave on high for 5 minutes.

3 – Place the cod in the sauce.  Season with salt, pepper, cayenne pepper, oregano, and olive oil.  Sprinkle about 12 capers on top.  Drain a can of black olives, and also sprinkle on top.  Microwave on high for 6 minutes; then microwave on 50 percent power for 6 minutes.

4 – Serve the cod and sauce hot, as a one-dish dinner.

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

MEDITERRANEAN CHICKEN WITH TOMATO – ONION – MARINATED ARTICHOKE HEARTS – MINCED GARLIC – LEMON ZEST ATOP BROWN RICE

For 4:

–6 chicken tenderloins or breast strips

–tomatoes (2, medium, chopped)

–onion (1, medium, sliced)

–marinated artichoke hearts (in a jar)

–minced garlic (in a jar)

–lemon zest (lemon peel)

–salt and pepper

–olive oil

–brown rice (boxed, quick-cooking)

1 – Place two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of water.  Season with salt and olive oil.  Stir.  Microwave for 5 minutes.

2 – Chop 2 medium tomatoes and place in a covered baking dish.  Add 1 sliced onion to the dish.  Place 5 or 6 artichoke hearts in the dish.  Add 1 tablespoon of minced garlic.  Sprinkle with lemon zest, salt, pepper, and olive oil.  Stir well.  Microwave on high for 10 minutes.

3 – Nestle the chicken amid the tomato and onion sauce.  Season with salt, pepper, and olive oil.  Microwave on high for 9 minutes.

4 – Serve the chicken and sauce, hot, atop the brown rice.

–chicken adapted from Alicia’s cooking blog, The Irreverent Kitchen.

BASIL – LEMON SALMON SALAD WITH TOMATOES – GREEN ONIONS – ROMAINE LETTUCE IN RED WINE – EXTRA VIRGIN OLIVE OIL DRESSING

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

–basil (fresh if possible)

–lemon juice (bottled)

–tomatoes (2, fresh, chopped)

–green onions (3 stalks, chopped)

–romaine lettuce (4 leaves)

–red wine

–olive oil

–extra virgin olive oil

1 – Place the salmon in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Drench in lemon juice.  Microwave on high for 5 minutes.  When finished, set aside.

2 – Wash and chop 2 fresh tomatoes and 3 stalks of green onion.  Place in a mixing bowl.  Snip the basil into tiny pieces, and add to the bowl.  Wash 4 leaves of romaine lettuce, and break into bite-sized pieces; add to the bowl.  Break apart the salmon into bite-sized pieces, discarding the skin.  Season with salt and pepper.  Add one-fourth cup of red wine and a generous amount of extra virgin olive oil to the salad.  Stir well.

3 – Serve the salad at room temperature.

–salmon salad inspired by Edward Giobbi’s Eat Well, Eat Right—the Italian Way.

CHICKEN TOPPED WITH MINCED PINE NUTS / PENNE PASTA & WILTED BUTTER LETTUCE IN MARINARA SAUCE OF FRESH TOMATO – MINCED PINE NUTS – GARLIC

–4 chicken tenderloins or breast strips

–pine nuts (half a small package, minced in food processor)

–salt and pepper

–olive oil

–penne pasta (1 cup uncooked)

–butter lettuce (one-third package)

–tomatoes (2, fresh, medium)

–garlic powder

–extra virgin olive oil

1 – Place one-half small package of pine nuts in a food processor.  Mince almost to a paste.

2 – Place the chicken in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Spread a small amount of the minced pine nuts atop the chicken.  Set aside.

3 – Place 1 cup of uncooked penne pasta in an uncovered baking dish with water to generously cover.  Season with salt and olive oil.  Microwave on high for 2 and one-half minutes.  Then microwave on 50 percent power for 10 minutes.  Set aside.

4 – Chop the tomatoes on a cutting board.  Season with salt, pepper, and garlic powder.  Add to the minced pine nuts in a food processor.  Season with olive oil.  Process to a liquid.  When finished, pour the sauce into a mixing bowl.  Add drained pasta.  Add one-third package of butter lettuce.  Stir well.  Place in a serving bowl.

5 – Microwave the chicken for 5 and one-half minutes.

6 – Serve the chicken hot, atop the cool pasta and butter lettuce with marinara sauce.

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

ETRUSCAN COD STEW WITH TOMATOES – ONION – THYME – GARLIC IN WHITE WINE ATOP WHOLE WHEAT ENGLISH MUFFIN

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

–tomatoes (3, medium, chopped)

–onion (one-half, medium, chopped)

–thyme

–garlic powder

–white wine (use the real stuff)

–whole wheat English muffin (or French bread)

–salt and pepper

–olive oil

1 – Chop 3 tomatoes, season with salt, pepper, garlic powder, and thyme, and place in a covered baking dish.  Add one-half chopped onion.  Add white wine a little above the top of the vegetables.  Season with olive oil.  Microwave on high for 5 minutes.  Then add cod amid the vegetables.  Season with salt, pepper, thyme, and olive oil.  Microwave on high for 2 minutes, and then on 50 percent power for 10 minutes.  Check the oven to be sure that the wine sauce is not bubbling up over the baking dish.  When finished, break apart the cod into bite-sized pieces.  

2 – Break apart 1 English muffin into 2 bowls, bite-sized pieces.  Then ladle the stew on top.

3 – Serve the cod stew hot.  I also served broccoli as a side (recipe, use the search box on this blog).

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

COLD BOILED SHRIMP WITH PESTO DIPPING SAUCE / ASPARAGUS WITH LEMON ZEST / PARSLEYED BABY LIMA BEAN SOUP WITH CORN – TOMATOES – ONION IN BROTH

–shrimp (60, small, for 2 servings)

–pesto sauce (in a jar)

–yogurt (plain, non-fat)

–asparagus (one-half bunch, fresh)

–lemon zest (lemon peel)

–baby lima beans (frozen, 1 cup)

–corn (frozen, one-third cup)

–parsley (fresh if possible)

–tomatoes (2, fresh, chopped)

–onion (one-half, chopped)

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

1 – Place 1 cup of baby lima beans in a slow cooker.  Add one-third cup of corn.  Chop one-half onion, and add to the cooker.  Chop 2 tomatoes, season with salt and pepper, and add to the cooker.  Chop 1 handful of fresh parsley, and season the soup.  Season also with salt, pepper, and olive oil.  Cook for 6 hours on low.  When finished, keep setting on warm until time for dinner.

2 – Rinse 60 small thawed shrimp in a colander.  Place in a covered baking dish with 1 inch of water.  Microwave on high for 3 and one-half minutes.   Drain the water.  Set aside.

3 – Place 2 tablespoons of yogurt in a small mixing bowl.  Add 2 tablespoons of pesto sauce.  Stir well.  Keep refrigerated until time for dinner.

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

5 – Place ice cubes in 2 soup bowls.  Arrange the shrimp atop the ice.  Serve the pesto in small cups, on a plate with the soup bowls filled with shrimp.

6 – Serve the bean and corn soup as a first course.  Then serve the shrimp ice cold, with the asparagus as a side.

–bean and corn soup adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way; other recipes original.

LEMONY SALMON WITH CREAMY DILL SAUCE / CRABMEAT DRESSING WITH MINCED ONION / THYME – ROSEMARY – GARLIC BABY LIMA BEANS WITH TOMATOES

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

–lemon juice

–garlic powder

–lemon pepper (bottled

–minced onion (bottled)

–clam juice (bottled)

–yogurt (plain, non-fat)

–mayonnaise

–dill (bottled)

–horseradish (optional)

–salt and pepper

–olive oil

–crabmeat (1 small can)

–dressing (packaged; I used Pepperidge Farm)

–baby lima beans (dried; soak overnight)

–thyme, rosemary (bottled)

–tomatoes (2, medium, chopped)

1 – Place two-thirds cup of baby lima beans in a slow cooker.  Chop 2 tomatoes; season with thyme, rosemary, garlic powder, salt, and pepper, and then add to the cooker.  Fill the cooker with chicken broth, just to cover the beans and tomatoes.  Season with olive oil, and, if desired, more thyme, rosemary, garlic powder, salt, and pepper.  Cook for 6 hours on low; when finished, keep setting on “warm” until time for dinner.

2 – Place 1 small can of crabmeat in a covered baking dish.  Add a generous amount of dressing; the dish should be mostly dressing.  Season with minced onion and olive oil.  Stir well.  Set aside.

3 – Place 2 tablespoons of yogurt and 2 tablespoons of mayonnaise in a small mixing bowl.  Add 1 teaspoon of horseradish (optional).  Season with salt, pepper, dill, garlic powder, and 1 squirt of lemon juice.  Stir vigorously.  Keep in refrigerator until time for dinner.

4 – Place salmon in a covered baking dish with a little clam juice.  Drench in lemon juice.  Season with salt, pepper, lemon pepper, garlic powder, and olive oil.  Set aside.

5 – Microwave the dressing for 2 and one-half minutes.

6 – Microwave the salmon for 5 minutes.

7 – Serve the salmon hot, with the cold dill sauce beside it.  Serve the dressing and baby lima beans as sides.  I also served eggplant caviar as an appetizer, with crackers (for recipe, use the search box on this blog).

–salmon and dill sauce adapted from the Taste of Home web site; crabmeat dressing is a simpler version of Mulate’s (New Orleans restaurants web site); baby lima beans original.

PEPPER PARMESAN CHICKEN WRAPPED WITH GARLIC – HERB BREADCRUMBS IN SWEET TOMATO – PARSLEY SAUCE / BRUSSELS SPROUTS WITH OREGANO & ONION TOPPED WITH CRISPY FAUX BACON

–4 chicken tenderloins or breast strips

–red bell pepper (one-half, fresh)

–Parmesan cheese (shredded

–garlic – herb breadcrumbs

–tomatoes (2, fresh, medium)

–sugar (1 teaspoon)

–parsley

–Brussels sprouts (one-half package, fresh)

–oregano (fresh if possible)

–onion (one-half)

–Bac’n pieces (soy bacon)

–salt and pepper

–olive oil

1 – Chop the 2 tomatoes and one-half red bell pepper, and place in a covered baking dish.  Season with salt, pepper, and olive oil.  Microwave on high for 10 minutes.  When finished, drain the tomatoes/pepper in a colander, and then return to the baking dish.  Sprinkle with a teaspoon on sugar and parsley.

2 – Place chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Add garlic-herb breadcrumbs, and shake well.  Nestle the chicken amid the tomatoes/pepper.  Sprinkle generously with Parmesan cheese.  Set aside.

3 – Cut each Brussel sprout into 2 pieces.  Place in a covered baking dish.  Chop the one-half onion, and place in the dish.  Add 1 inch of water.  Season with salt, pepper, and olive oil.  Microwave on high for 15 minutes.  Just before serving, sprinkle the top with Bac’n pieces.

4 – Microwave the chicken for 8 minutes.

5 – Serve the chicken and sauce hot, with the Brussel sprouts as a side.

–recipes original.

NEW ORLEANS CHICKEN POT AU FEU / WHITE RICE / ASPARAGUS WITH LEMON ZEST

Note:  My “pot au feu” (meaning “pot on the fire”) is adapted from a New Orleans version of a provincial French dish.  The original recipe featured beef, but the New Orleans version features chicken.

 

–4 chicken tenderloins or breast strips

–hot sauce (optional; like Tabasco)

–garlic powder

–thyme

–milk (1 cup, dairy or almond; soy does not work well in the slow cooker)

–onion (one-half, chopped)

–parsley (fresh if possible)

–tomatoes (1 can, diced, no extra seasoning)

–white rice (instant, two-thirds cup)

–salt and pepper

–olive oil

–asparagus (fresh, 1 bunch)

–lemon zest (lemon peel, bottled)

1 – Place the chicken in a slow cooker.  If spicy is desired, add 1 tablespoon of hot sauce.  Season with garlic powder, thyme, salt, pepper, parsley, and olive oil.  Add 1 can of diced tomatoes with liquid.  Then add 1 cup of almond or dairy milk.  Chop one-half onion, and add to the slow cooker.  Stir.  Cook on low for 5 hours; then remove the chicken, and shred with 2 forks.  Return the chicken to the cooker, and cook for 1 more hour on low.  When finished, place the setting on “warm” until time for dinner.

2 – Place two-thirds cup of white rice in a covered baking dish.  Add two-thirds cup of water to the rice.  Season with salt and olive oil.  Stir well.  Microwave on high for 2 minutes.  When finished, let sit for at least 5 minutes for all water to be absorbed.

3 – Cut off the ends of a bunch of fresh asparagus.  Then rinse in a colander, and place in a covered baking dish.  Season with salt, pepper, lemon zest, and olive oil.  Microwave on high for 5 minutes (more if greater tenderness is desired).

4 – Serve the chicken pot au feu atop the white rice, with the asparagus as a side.

–chicken adapted from To the Taste of a King; other recipes original.

PARSLEYED PARMESAN COD COVERED IN BREADCRUMBS WITH THYME – BAY LEAVES – GREEN ONIONS IN WHITE WINE – ONION SAUCE / GREEN SALAD WITH TOMATO – ZUCCHINI – FETA – GREEN ONIONS / PARSLEYED BABY BUTTER BEANS WITH TOMATO & POTATOES IN BROTH

Note:  Julia Child’s recipe was originally intended for scallops.

 

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

–parsley and thyme (fresh if possible)

–bay leaves (bottled)

–onion (one-half, chopped)

–white wine (cooking wine is fine)

–plain breadcrumbs (boxed)

–salad greens

–tomatoes (2, divided)

–zucchini (1, fresh)

–feta cheese

–green onions (6, divided)

–your favorite salad dressing

–baby butter beans (dried; soak overnight)

–potatoes (small yellow Dutch, 4)

–chicken broth (non-fat, low sodium)

1 – Place two-thirds cup of baby butter beans in a slow cooker.  Add 1 and one-third cup of chicken broth.  Chop 1 tomato and add to the cooker.  Slice 4 small potatoes into 1-inch pieces, and add to the cooker.  Season with salt (1 teaspoon), pepper, Bac’n pieces, and parsley.  Cook on low for 6 hours.  When finished, keep setting on “warm” until time for dinner.

2 – Place one-half package of salad greens in a mixing bowl.  Chop 1 medium tomato, and add to the bowl.  Peel and slice the zucchini, and add.  Add one-half small carton of feta cheese.  Wash and slice 2 stalks of green onion into one-half inch each.  Add your favorite salad dressing.  Stir well.

3 – Chop one-half onion and add to a covered baking dish.  Season with salt, pepper, thyme, bay leaves, and olive oil.  Microwave on high for 3 minutes.  When finished, add cod to the white wine.  Season with salt, pepper, thyme, and olive oil.  Sprinkle plain breadcrumbs on top.  Then sprinkle with Parmesan cheese.  Add chopped parsley on top.  Microwave on high for 6 minutes.

4 – Serve the salad as a first course.  Then serve the cod hot, with the baby butter beans as a side.

–cod adapted from Julia Child’s Mastering the Art of French Cooking; butter beans adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way; salad original.

COD & SHRIMP WITH MUSHROOM GRAVY / WHITE RICE / GARLIC SPINACH / BACON – FLAVORED BEAN SOUP WITH TOMATOES – ONION – THYME – BAY LEAVES

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

–shrimp (small, thawed from frozen, 8 to 10)

–baby bella mushrooms (6 to 8)

–flour

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–white rice (instant, boxed)

–spinach (packaged, fresh)

–garlic powder

–Bac’n pieces (soy bacon)

–great Northern beans (two-thirds cup, dried—soak overnight)

–tomatoes (1 can, undrained, diced)

–onion (one-half, fresh)

–thyme (fresh if possible)

–bay leaves (2, dried, bottled)

1 – In a slow cooker, place two-thirds cup of great Northern beans that have been soaked overnight.  Add one and one-half cups of chicken broth.  Then add the can of tomatoes, with juice.  Season with salt, pepper, Bac’n pieces, thyme, 2 bay leaves, and olive oil.  Cook on low in the slow cooker for 8 hours.  When finished, place the setting on warm until time for dinner.

 

2 – Place one-half cup of chicken broth in a microwaveable bowl.  Microwave for 45 seconds.  In a second bowl, place 1 tablespoon of flour.  Slowly add the heated broth to the flour, stirring briskly.  Set aside.

3 – Wash and quarter the mushrooms.  Place in a covered baking dish with the newly made gravy.  Season with salt, pepper, and olive oil.

Microwave on high for 3 minutes.  Then place the cod in the mushroom gravy.  Season the cod with salt, pepper, and olive oil.  Set aside.

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

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

6 – Place the thawed shrimp in a small, microwaveable bowl with a tiny bit of water (for steaming).  Season with salt, pepper, and olive oil.  Microwave on high for 1 minute.

7 – Microwave the cod for 6 minutes on high.  When finished, spoon the shrimp on top.

8 – Serve the bean soup as a first course.  Serve the cod and shrimp hot, atop the white rice, with the spinach as a side.

–bean soup and cod/shrimp entrée adapted from Julia Child’s Mastering the Art of French Cooking; other recipes original.

CHICKEN WITH CARROTS AND ONION IN BROTH GRAVY / GREEN SALAD WITH AVOCADO – TOMATO – ZUCCHINI IN GINGER – SESAME DRESSING

–4 chicken tenderloins or breast strips

–chicken broth (non-fat, low sodium)

–shredded carrots (packaged, fresh)

–onion (one-half, fresh, medium)

–salt and pepper

–olive oil

–green salad (packaged)

–avocado (1, fresh, chopped)

–tomato (fresh, large, 2 slices, chopped)

–zucchini (1, fresh, sliced)

–ginger – sesame dressing (Paul Newman)

1 – Pour one-half cup of chicken broth in a microwaveable cup.  Microwave for 45 seconds.  Place 1 heaping teaspoon of flour in a second cup.  Slowly add the heated chicken broth to the flour, stirring vigorously.  Set aside. 

2 – Place 2 handfuls of shredded carrots in a covered baking dish.  Chop one-half onion and add to the baking dish.  Then pour the chicken broth/flour into the baking dish.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  When finished, nestle the chicken amid the carrots and onion.  Season the chicken with salt, pepper, and olive oil.  Set aside.

3 – Add one-half package of green salad to a mixing bowl.  Chop 2 slices of a large tomato; then season with salt and pepper, and add to the bowl.  Peel and slice the zucchini, and add to the bowl.  Add, to taste, the ginger – sesame salad dressing.  Stir to mix well.  Then fold in a chopped avocado.

4 – Microwave the chicken for 6 minutes on high.

–chicken adapted from Julia Child’s Mastering the Art of French Cooking; salad original.

PESTO COD ATOP TOMATO SLICES WITH GARLIC – HERB BREADCRUMBS / OVEN FRIED EGGPLANT WITH TOMATO & VIDALIA ONION

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

–pesto sauce (bottled)

–tomato (2, fresh, divided)

–garlic salt

–basil (fresh if possible)

–salt and pepper

–olive oil

–garlic – herb breadcrumbs (boxed)

–eggplant (3 thick slices)

–Vidalia onion (1, small)

1 – Cut off 3 thick slices from a large tomato.  Place in a covered baking dish.  Season with salt, pepper, basil, garlic salt, and olive oil.  Microwave on high for 3 minutes.  Place the cod atop the tomatoes.  Season with salt and pepper.  Place 2 tablespoons of pesto sauce in a small bowl.  Stir in 2 tablespoons of water.  Spread the pesto atop the cod.  Sprinkle lightly with garlic – herb breadcrumbs.  Set aside.

2 – Chop 1 tomato and 1 onion.  Place in a covered baking dish.  Season the tomato and onion with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Cut off 3 slices of eggplant.  Place in a plastic bag.  Season with salt, pepper, and olive oil.  Pour a small amount of garlic – herb breadcrumbs in the bag.  Shake well.  Place the eggplant atop the tomato and onion.  Add a little more olive oil on top.  Microwave on high for 3 minutes.

3 – Microwave the cod on high for 7 minutes.

4 – Serve the cod hot, with the eggplant as a side.

–cod adapted from “fine cooking” web site; eggplant original.

CREAMY TOMATO – BASED MEDITERRANEAN CHICKEN WITH COCONUT MILK – BLACK OLIVES – FETA / RICE NOODLES / GREEN BEANS WITH ALMONDS

–4 chicken tenderloins or breast strips

–basil, oregano, bay leaves, garlic salt

–tomato sauce

–tomato (fresh, large, 2 slices)

–coconut milk (lite)

–black olives (one-half small can)

–feta cheese (one-half small container)

–rice noodles

–green beans (frozen, 2 handfuls)

–sliced almonds (one-half small package)

1 – Slice two sections off the tomato, and place in a covered baking dish.  Add one-fourth cup of tomato sauce and one-fourth cup of coconut milk.  Add black olives.  Season with basil, oregano, bay leaves, and garlic salt.  Microwave on high for 3 minutes.  Then nestle the chicken amid the sauce.  Season with basil, oregano, garlic salt, salt, pepper.  Sprinkle feta cheese on top.  Set aside.

2 – Place 2 handfuls of rice noodles in a long, covered baking dish.  Add water to cover.  Season with salt.  Microwave on high for 5 minutes.  When finished, cover to preserve warmth.

3 – Place 2 handfuls of green beans in a covered baking dish.  Sprinkle slices almonds on top.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

4 – Microwave the chicken for 6 minutes.

5 – Drain the rice noodles.

6 – Serve the chicken and its sauce atop the rice noodles, with the green beans as a side.

–recipes original.

CHILLED COD SALAD WITH WHITE WINE – GREEN OLIVES – FRESH MUSHROOMS – ONION / EGGPLANT APPETIZER WITH PUREED TOMATO – RED BELL PEPPER – ONION

Note:  This dinner can be prepared ahead and refrigerated.

–eggplant (medium, fresh)

–tomato (large, 2 slices, chopped)

–red bell pepper (large, 2 slices, chopped)

–red onion (one-half, divided, large)

–garlic salt

–olive oil

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

–white wine (cooking wine is fine)

–salt and pepper

–green olives (or black olives, your taste)

–mushrooms (baby bellas, sliced, 1 handful)

–mayonnaise

–bibb lettuce (2 leaves)

–tarragon (fresh if possible)

–parsley (fresh if possible)

 

1 – Wash and then pierce an eggplant all around.  Place on a plate and microwave for 4 minutes; then turn over and microwave for 5 minutes more.  Let cool (refrigerator is OK).  When eggplant is cool, slice lengthwise on a cutting board, and remove the pulp.  Then cut two ways.  Set aside.  Dice 2 slices of a tomato, 2 slices of a red bell pepper, and one-fourth of a red onion.  Place in a food processor and pulse until smooth.  Place in a mixing bowl.  Add the eggplant.  Season with garlic salt, pepper, and olive oil.  Stir well.  Refrigerator until time for dinner.

2 – Place cod in a covered baking dish with a little white wine.  Season with salt, pepper, and olive oil.  Microwave on high for 6 minutes.  Drain almost all the wine.  Then break apart the cod into bite-sized pieces.  Set aside.

3 – Cut about 12 green olives (or black) into two pieces.  Add to a mixing bowl.  Slice the mushrooms into bite-sized pieces, and add to the bowl as well.  Season with tarragon, parsley, salt, and pepper.  Stir well.  Then fold the cod into the vegetables.  Add 1 tablespoon of mayonnaise and gently stir.

4 – Serve the eggplant dip as an appetizer.  Serve the cod on bibb lettuce leaves.

–cod adapted from The Elegant but Easy Cookbook; eggplant adapted from food.com web site (Ina Garten, chef).

SPICY LEMON COD WITH GREEN ONIONS IN WHITE WINE SAUCE / GARLIC SPINACH – KALE / BALSAMIC TOMATO – AVOCADO SALAD WITH FETA  

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

–Cajun seasoning (or Creole, bottled)

–lemon pepper (bottled)

–lemon juice

–green onions (2 stalks)

–white wine (cooking wine is fine)

–spinach – kale (fresh, packaged)

–garlic salt

–salt and pepper

–olive oil

–tomatoes (2, fresh)

–avocado (1, medium, fresh)

–feta cheese

–balsamic vinegar

–extra virgin olive oil

 

1 – Place the cod in a covered baking dish.  Drench in lemon juice.  Season with salt, pepper, lemon pepper, garlic salt, and Cajun or Creole seasoning.  Slice green onions into one-quarter inch pieces, and then scatter on top of the cod.  Pour a little white wine around the cod.  Add a little olive oil on top.  Set aside.

 2 – Place the spinach – kale in a large, wide-mouthed baking dish with a little water.  Season with salt, pepper, garlic salt, and olive oil.  Microwave on high for 5 minutes.

 3 – Wash and slice the tomatoes, placing them on a plate.  Cut open the avocado, remove the pit, and slice; then add to the tomatoes.  Season with salt, pepper, balsamic vinegar, and extra virgin olive oil.  Sprinkle a generous amount of feta cheese on top.

4 – Microwave the cod for 6 minutes.

5 – Serve the cod hot, with the spinach – kale hot and the salad cold.

 –cod inspired by allrecipes.com; other recipes original.

GRECIAN CHICKEN PASTA WITH TOMATO – ONION – OREGANO – GARLIC  & TOPPED WITH FETA

–4 chicken tenderloins or breast strips

–pasta (1 and one-half cups, dry)

–tomatoes (2, fresh, medium)

–onion (1, medium)

–lemon pepper (bottled)

–tomato sauce (one-half can, no salt added)

–garlic salt

–oregano (fresh if possible)

–feta cheese (one-half small carton, broken)

 

1 – Place the pasta in an uncovered baking dish, with water 1 inch above the pasta.  Season with salt and olive oil.  Microwave on high for 2 and one-half minutes; then microwave on 50 percent power for 8 and one-half minutes.  Cover to preserve warmth.  Set aside.

2 – Chop the tomatoes.  Peel and chop the onion.  Place in a covered baking dish.  Add one-half small can of tomato sauce.  Season with salt, pepper, oregano, and garlic salt.  Microwave on high for 6 minutes. 

3 – Place the chicken in a covered baking dish with a little water.  Season with salt, pepper, oregano, garlic salt, lemon pepper, and olive oil.  Microwave on high for 5 minutes.  When finished, sprinkle feta cheese generously on top.

4 – Combine the pasta and the tomato & onion sauce.

5 – Serve the chicken atop the pasta.

–recipe original.

CURRIED COD WITH COCONUT MILK – TOMATO – ONION – GARLIC / WHITE RICE / GREEN PEAS TARRAGON

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

–coconut milk (canned)

–green curry paste (bottled)

–tomato (1, medium)

–onion (one-half, medium)

–garlic salt

–white rice (instant, boxed)

–salt and pepper

–olive oil

–green peas (one-half package, frozen)

–tarragon (fresh if possible)

1 – Slice the onion, and place in a covered baking dish.  Chop the tomato, and season with salt, pepper, and garlic salt; place in the baking dish.  Stir, briskly, 1 tablespoon of green curry paste into one-third cup of coconut milk.  Pour over the onion and tomato.  Microwave for 3 minutes on high.  Nestle the cod amid the onion, tomato, and coconut milk.  Season with salt, pepper, and garlic salt.  Set aside.

2 – Place the green peas in a covered baking dish with a little water.  Season with salt, pepper, tarragon, and olive oil.  Microwave for 4 minutes on high.

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.  Stir.  Microwave for 2 minutes on high.  Let sit for at least 5 minutes.

4 – Microwave the cod for 6 minutes on high, and then for 6 minutes more on 50 percent power.

5 – Serve the cod with vegetables on top of the white rice, with the green peas as a side.

–recipes original.

SUMMERTIME SALMON SALAD WITH BASIL – PARSLEY – TOMATO – GREEN ONION / GREEN BEANS NATURALLY

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

–basil (fresh if possible)

–tomato (1, fresh, medium, chopped)

–green onions (2 stalks)

–parsley (fresh if possible)

–salt and pepper

–olive oil

–green beans (2 handfuls, frozen)

 

1 – Place the salmon in a covered baking dish with a little water.  Season with salt, pepper, basil, and olive oil.  Microwave on high for 4 and one-half minutes.  When finished, test the center to be sure that it is done.  If not, replace in the microwave for 1 minute more.

2 – Chop the tomato and season with salt, pepper, basil, and olive oil.  Add to a mixing bowl.  Chop the green onions into one-half inch pieces.  Add to the bowl.  Chop the parsley and add to the bowl.  Add mayonnaise to taste.  Stir well.  Break apart the salmon, and fold into the vegetables.  Refrigerate until ready to serve.

3 – Place the green beans in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

4 – Serve the salmon salad cold, with the hot green beans as a side.

–recipes original.

COD STEW WITH TOMATO – ONION – PEPPERS IN WHITE WINE ATOP CIABATTA BUN / GREEN BEANS AU NATURAL

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

–tomato (1, chopped, medium)

–onion (1, chopped, medium)

–red bell pepper (one-half, medium)

–white wine (cooking wine is fine)

–ciabatta buns (2, whole wheat)

–parsley (fresh if possible)

–green beans (fresh, one-half package)

 

1 – Place the chopped tomato, onion, and red bell pepper in the bottom of a covered baking dish with a little white wine.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.  Place the cod on top of the vegetables.  Sprinkle chopped parsley on top.  Drench the cod in a small amount of wine.  Set aside.

2 – Place the green beans in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

3 – Microwave the cod for 8 minutes on high (more because of the vegetables).

4 – Microwave the ciabatta buns for 50 seconds. 

5 – Serve the cod and vegetables, with wine, atop the buns, with the green beans as a side.

–cod, Benedetto style, adapted from Italian Family Cooking (Edward Giobbi, author); green beans original.

ROSEMARY CHICKEN WITH PARMESAN & GARLIC / GREEN PEAS WITH PARMESAN – GARLIC – ONION – TOMATO / BACON – FLAVORED SUMMER SQUASH WITH ONION

–4 chicken tenderloins or breast strips

–rosemary (fresh if possible)

–Parmesan cheese

–garlic salt

–salt and pepper

–olive oil

–green peas (one-half package, frozen)

–onion (1, divided)

–tomato (1, medium, chopped)

–summer squash (4, small)

–Bac’n pieces

1 – Place the chicken in a covered baking dish with a little water.  Season with rosemary, garlic salt, salt, pepper, and olive oil.  Sprinkle Parmesan cheese on top.  Set aside.

2 – Slice one-half onion and chop the tomato.  Place in a covered baking dish.  Season with salt, pepper, garlic salt, and olive oil.  Microwave on high for 3 minutes.  Stir in the frozen peas.  Season with salt, pepper, and olive oil.  Sprinkle a generous amount of Parmesan cheese on top.  Microwave for 5 minutes on high.

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

4 – Microwave the chicken for 5 minutes on high.

5 – Serve the chicken hot, with the peas and squash as sides.

–chicken and green peas adapted from Italian Family Cooking (Edward Giobbi, author); squash adapted from my mother’s recipe.

CHICKEN & POTATOES WITH ROSEMARY – BAY LEAVES – WHITE WINE / HERBED TOMATO PIE / BACON – FLAVORED BABY BUTTER BEANS

–baby butter beans (frozen)

–Bac’n pieces

–Promise Active margarine (heart-healthy)

–salt and pepper

–olive oil

–4 chicken tenderloins or breast strips

–Bartlett potatoes (5, medium)

–rosemary (fresh if possible)

–bay leaves (2, dried)

–garlic salt (bottled)

–white wine (cooking wine is fine)

–chicken broth (non-fat, low sodium)

–tomatoes (2, medium, fresh)

–basil and thyme

–whole wheat muffins (2, broken into small pieces)

–feta cheese (one-half small package)

 

1 – Place the package of baby butter beans in a slow cooker.  Add water 2 inches above the top of the butter beans.  Season with 1 teaspoon of salt, pepper, Bac’n pieces, a teaspoon of margarine, and 2 drops of olive oil.  Cook on high for 6 hours.  When finished, put setting on “warm” until time for dinner.

2 – Scrub the potatoes, and then slice four ways, to make 1-inch pieces.  Place the potatoes in a very deep, covered, baking dish.  Add one-fourth cup of white wine and one-fourth cup of chicken broth.  Season with salt, pepper, rosemary, 2 bay leaves, garlic salt, and olive oil.  Microwave for 15 minutes on high.  Check to be sure that wine is not bubbling up out of the dish.  When finished, keep covered to preserve warmth.

3 – Place the broken pieces of muffin in the bottom of a covered baking dish.  Slice the tomatoes in high, and place on top.  Season with salt, pepper, basil, thyme, garlic salt, and olive oil.  Sprinkle feta cheese on top.  Microwave for 10 minutes.  When finished, take lid off to allow tomatoes to cool.

4 – Place the chicken in a covered baking dish with a little white wine and a little chicken broth.  Season with salt, pepper, 2 bay leaves, rosemary, garlic salt, and olive oil.  Microwave on high for 5 minutes.

5 – Serve the chicken hot, with the potatoes and tomato pie as sides.

–chicken and potatoes adapted from Italian Family Cooking (Edward Giobbi, author); tomato pie inspired by a recipe given to me by a friend.

MINT SALMON WITH PARSLEY & GARLIC / TOMATOES & PEPPERS WITH ROSEMARY / GREEN PEAS WITH MINT

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

–mint (fresh if possible)

–parsley (fresh if possible)

–garlic salt (bottled)

–tomatoes (2, fresh, medium)

–red bell pepper (one-half, sliced)

–rosemary (fresh if possible)

–salt and pepper

–olive oil

–green peas (frozen, one-half package)

 

1 – Slice each tomato in half.  Place in a covered baking dish.  Slice the red bell pepper in strips, and place around the tomatoes.  Season with salt, pepper, rosemary, garlic salt, and olive oil.  Microwave on high for 10 minutes.  When finished, lift lid to allow tomatoes to cool.

2 – Place salmon in a covered baking dish with a little water.  Season with salt, pepper, garlic salt, mint, and olive oil.  Sprinkle parsley on top.  Set aside. 

3 – Place the green peas in a covered baking dish with 1 inch of water.  Season with salt, pepper, mint, and olive oil.  Microwave on high for 5 minutes.

4 – Microwave the salmon for 4 and one-half minutes on high.  When finished, test the salmon to be sure that it is done.  If not, replace in microwave for 1 minute more.

5 – Serve the salmon hot, with the tomatoes and green peas as sides.

–salmon, tomatoes, and red bell peppers adapted from Italian Family Cooking (Edward Giobbi, author); green peas adapted from Real Simple.

BASIL – PARMESAN SALMON / PASTA WITH TOMATOES & GARLIC / BROCCOLI WITH HOT SAUCE

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

–basil (fresh if possible)

–Parmesan cheese (shredded)

–pasta (gluten free)

–tomatoes (2, medium, fresh)

–garlic powder

–broccoli (1 stalk, medium)

–hot sauce (such as Tabasco)

1 – Place 1 cup of pasta in an uncovered baking dish with water to cover, plus a little more water.  Season with salt, garlic powder, and olive oil.  Microwave on high for 15 minutes.  Check to be sure that water does not overflow.  When finished, cover to preserve warmth.

2 – Cut stalk from broccoli, and then break apart the florets and stems.  Place in a covered baking dish.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

3 – Place salmon in a covered baking dish with a little water.  Season with salt, pepper, basil, and olive oil.  Sprinkle with Parmesan cheese.  Microwave on high for 4 and one-half minutes. 

4 – Drain the pasta.  Dice the tomatoes into 1 – inch chunks.  Season with salt, pepper, olive oil, garlic powder, and basil.  Stir into the pasta.  Sprinkle Parmesan cheese, generously, over the top. 

5 – Serve the salmon on top of the pasta, with the broccoli, with hot sauce, as a side.

–pasta adapted from Edward Giobbi’s recipe for pasta primavera (author of Italian Family Cooking); salmon and broccoli original.

COD WITH BASIL IN TOMATO – ONION SAUCE / BUTTERY DUTCH POTATOES WITH PAPRIKA

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

–basil

–tomatoes (2, fresh, medium)

–onion (1, medium)

–salt and pepper

–olive oil

–Dutch potatoes (one-half package)

–paprika

 

1 – Place the potatoes in a covered baking dish.  Season with salt, pepper, paprika, and olive oil.  Microwave on high for 15 minutes.

2 – Peel and slice the onion into eight parts.  Place in a covered baking dish with a little water.  Season with salt, pepper, basil, and olive oil.  Microwave on high for 5 minutes.  Wash tomatoes and slice into large chunks, about 1 inch each.  Add the tomatoes to the onion.  Season with salt, pepper, and basil.  Microwave both onion and tomatoes for 3 minutes.  Nestle the cod amid the onion and tomatoes.  Season with salt, pepper, basil, and olive oil.  Microwave the cod, with the tomatoes and onion, for 7 minutes.

3 – Serve the cod hot, with the potatoes as a side.

–recipes adapted from Real Simple.

PARMESAN CHICKEN WITH PAPRIKA & FAUX BACON IN BROTH / WHOLE WHEAT STUFFING WITH DRIED BERRIES – TOASTED WALNUTS – ONION / SPLIT PEA SOUP WITH SMOKED TURKEY – ONION – FAUX BACON / TOMATO – FETA SALAD WITH CAPERS – BASIL – GREEN ONION – BALSAMIC VINEGAR – EXTRA VIRGIN OLIVE OIL

Note:  The split green pea soup cooks all day long, 8 to 10 hours, in a slow cooker.

 

–4 chicken tenderloins or breast strips

–Parmesan cheese (shredded)

–paprika

–Bac’n pieces (soy bacon)

–plain breadcrumbs (boxed, one-third cup)

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–whole wheat stuffing (one-half box)

–mixed dried berries (packaged)

–toasted walnuts (about a dozen; toast a package in advance, half a package for 2 minutes in microwave; stir; then 2 minutes more)

–onion (1, divided, sliced)

–green peas (frozen, packaged)

–garlic powder

–smoked turkey slices (sandwich meat, 6 slices, cut up)

–tomatoes (fresh, 2, sliced)

–feta cheese (one-half package)

–green onions (2, sliced, fresh)

–capers (2 tablespoons)

–basil

 

1 – Before leaving home in the morning, place the green peas in a slow cooker.  Add 2 cups of chicken broth.  Slice one-half onion and add to cooker.  Dice smoked turkey slices and add.  Season with salt, pepper, Bac’n pieces, garlic powder, and a few drops of olive oil.  Cook on low for 8 to 10 hours.

2 – When ready to prepare dinner, place the chicken in a plastic bag.  Season with salt, pepper, paprika, Bac’n pieces, and olive oil.  Shake well.  Place the chicken in a covered baking dish with a little chicken broth.  Sprinkle a generous amount of Parmesan cheese on top.  Set aside.

3 – Slice one-half onion and place in covered baking dish with a little chicken broth.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  When finished, add stuffing to the dish.  Then add walnuts, berries, and chicken broth almost to cover.  Stir.  Season with olive oil.  Microwave on high for 2 minutes.

4 – Slice the tomatoes and place on a serving plate.  Slice the green onions and sprinkle on top.  Sprinkle feta and capers on top.  Season with salt, pepper, basil, basalmic vinegar, and extra virgin olive oil. 

5 – Microwave the chicken for 5 minutes.

6 – Serve the soup as a first course.  Then serve the chicken on top of the stuffing, with the tomato salad on the side.

–recipes original.

PARMESAN CHICKEN WITH THYME IN RED WINE – ONION SAUCE / ZUCCHINI AND TOMATOES WITH BASIL

–4 chicken tenderloins or breast strips

–Parmesan cheese (shredded, packaged)

–thyme

–red wine (cooking wine is fine)

–onion (one-half, medium)

–zucchini (1 large)

–tomatoes (2, medium)

–basil

–salt and pepper

–olive oil

 

1 – Slice the onion and place in a covered baking dish.  Add one-quarter cup of red wine.  Season with salt, pepper, thyme, and olive oil.  Microwave for 3 minutes on high.  When finished, place the chicken on top of the onion.  Season with salt, pepper, thyme, and olive oil.  Sprinkle a generous amount of Parmesan cheese on top of the chicken.  Set aside.

2 – Peel and slice the zucchini.  Chop the tomatoes.  Place zucchini and tomatoes in a covered baking dish.  Season with salt, pepper, basil, and olive oil.  Microwave on high for 3 minutes.

3 – Microwave the chicken for 5 minutes on high.

4 – Serve the dinner hot.

–chicken adapted from Italian Microwave Cooking; zucchini and tomatoes original.

PARMESAN COD WITH TOMATO & BLACK OLIVES / CAULIFLOWER WITH ONIONS & OREGANO / PURPLE HULL PEAS WITH MINCED ONION & FAUX BACON

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

–tomatoes (2, medium, fresh)

–black olives (sliced, canned)

–Parmesan cheese

–lemon juice

–salt and pepper

–olive oil

–cauliflower (1 head)

–onion (one-half, medium)

–oregano

–purple hull peas (canned)

–minced onion

–Bac’n pieces (soy bacon)

 

1 – Chop the tomatoes and place in a covered baking dish.  Open a can of black olives and scatter on top of the tomatoes.  Season with salt, pepper, and olive oil.  Place the cod on top of the tomatoes and olives.  Drench in lemon juice.  Season with salt, pepper, and olive oil.  Sprinkle a generous amount of Parmesan cheese on top of the food.  Set aside.

2 – Cut off, in pieces, the head of the cauliflower.  Add to large, wide-mouthed, covered baking dish.  Slice the onion and mix with the cauliflower.  Season with salt, pepper, oregano, and olive oil.  Add 1 inch of water.  Microwave on high for 15 minutes.

3 – Rinse the purple hull peas in a colander, and then place the peas in a covered baking dish.  Season with pepper, minced onion, Bac’n pieces, and olive oil.  Microwave for 3 minutes on high.

4 – Microwave the cod for 12 minutes.  The cod is done when it begins breaking apart.

5 – Serve the cod hot with the tomato and olives, and have sides of the two vegetables.

–cod adapted from wildalaskaseafood.com; other recipes original.

GARLIC TOMATO SALMON / COUSCOUS / GREEN PEAS WITH MUSHROOMS

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

–garlic powder

–tomatoes (diced, one-half can)

–salt and pepper

–olive oil

–couscous (boxed)

–green peas (frozen, one-half package)

–mushrooms (about 10; I use baby bellas)

 

1 – Place the tomatoes in a covered baking dish.  Season with salt, pepper, garlic powder, and olive oil.  Microwave for 3 minutes to heat.  When finished, nestle the salmon among the tomatoes.  Season the salmon with salt, pepper, garlic, and olive oil.  Set aside.

2 – Place two-thirds cup of couscous in a covered baking dish.  Add slightly less than 1 cup of water.  Season with salt and olive oil.  Microwave on high for 2 minutes.  Keep covered to preserve warmth.

3 – Place mushrooms in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave for 2 minutes on high.  When finished, add the green peas.  Season with salt, pepper, and olive oil.  Stir.  Microwave on high for 4 minutes.

4 – Microwave the salmon for 4 and one-half minutes.

5 – Serve the salmon on top of the couscous, with the green peas as a side.

–recipes original.

CAJUN CHICKEN WITH TOMATO & ONION SAUCE / COUSCOUS / SPINACH WITH LEMON PEPPER

–4 chicken tenderloins or breast strips

–diced tomatoes (one-half can)

–onion (one-half, medium)

–Cajun seasoning (or Creole, found in most supermarkets)

–couscous

–spinach (1 package, fresh)

–lemon pepper

–salt and pepper

–olive oil

1 – Slice the onion, and place, with tomatoes, in a covered baking dish.  Season with salt, pepper, Cajun (or Creole) seasoning, and olive oil.  Microwave on high for 5 minutes.  Nestle chicken in the sauce.  Season chicken with salt, pepper, Cajun (or Creole) seasoning, and olive oil. Set aside.

2 – Place two-thirds cup of couscous in a covered baking dish.  Add 1 cup water.  Season with one-half teaspoon of salt and a few drops of of olive oil.  Microwave on high for 1 and one-half minutes.  Keep covered to preserve warmth.

3 – Place spinach in a large, wide-mouthed, covered baking dish with an inch of water.  Season with salt, pepper, lemon pepper, and olive oil.  Microwave on high for 5 minutes.  Drain before serving.  Also cut across two ways.

4 – Microwave the chicken on high for 8 minutes.

5 – Serve the chicken hot on top of the couscous, with sauce, and serve the spinach as a side.

–recipes original.

A Simple Dinner:  DEJON COD WITH TARRAGON & WHITE WINE / PARMESAN TOMATOES

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

–dejon mustard

–lemon juice

–tarragon

–white wine

–salt and pepper

–olive oil

–tomatoes (2, medium)

–Parmesan cheese

 

1 – Place the cod in a covered baking dish.  Drench in lemon juice.  In a small bowl, mix together 2 tablespoons of mustard and a little wine.  Pour over the cod.  Season the cod with tarragon, salt, pepper, and olive oil.  Set aside.

2 – Wash the tomatoes, and then slice each into half parts.  Place in a covered baking dish, and season with salt, pepper, and olive oil.  Sprinkle Parmesan cheese on top of the tomatoes.  Microwave on high for 2 minutes.

3 – Microwave the cod for 6 minutes, until it begins to break apart.

4 – Serve the dinner hot.

–cod adapted from Real Simple (the web); tomatoes from the web.

CHICKEN WITH FAUX BACON, BELL PEPPER, & ONION / ZUCCHINI

–4 chicken tenderloins or breast strips

–Bac’n pieces (soy bacon)

–red bell pepper (2 slices)

–onion (one-half)

–chicken broth (non-fat, low sodium)

–salt and pepper

–tomatoes (2 medium)

–olive oil

–zucchini (2 medium)

1 – Chop onion and place in bottom of a covered baking dish.  Chop tomatoes and place in the dish.  Place 2 slices of red bell pepper in the dish.  Add one-fourth cup of chicken broth.  Season with salt, pepper, and olive oil.  Cook for 10 minutes in the microwave on high, long enough to create a sauce.

2 – Nestle the chicken in the tomato.  Season with salt, pepper, Bac’n pieces, and olive oil.  Set aside.

3 – Peel the zucchini.  Slice into one-fourth inch pieces.  Season with salt, pepper, and olive oil.  Cook on high for 2 minutes for firm, 3 minutes for soft.

4 – Cook the chicken for 7 minutes in the microwave on high.

5 – Serve the dinner hot.

–chicken adapted from The Best of French Cooking; zucchini original.

PARMESAN CHICKEN WITH CRUSHED ALMONDS / SPICY OVEN FRIED OKRA / TOMATO SALAD WITH AVOCADO, FETA, & CAPERS

–4 chicken tenderloins or breast strips

–Parmesan cheese (shredded)

–almonds (sliced, one-third small package)

–parsley (fresh if at all possible)

–fine plain breadcrumbs

–eggs (2)

–milk (2 teaspoons, dairy, soy, or almond)

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–cayenne pepper

–cut okra (one-half package, frozen)

–cornbread stuffing (boxed, one-half cup)

–tomatoes (2 medium)

–avocado (one-half medium)

–feta cheese

–capers

–basil (fresh if possible)

 

1 – Break 2 eggs into bowl.  Add milk.  Season with salt, pepper, and a dollop of olive oil.  Place chicken in bowl and submerge.  Place breadcrumbs on a large plate.  Place the chicken, piece by piece, on the breadcrumbs and roll to cover.  Put the chicken in a covered baking dish.  Pour in a small amount of chicken broth.  Place the sliced almonds in a plastic bag, and crush by pounding with fist against the kitchen counter.  Pour on top of the chicken.  Season with salt, pepper, parsley, and a tad of olive oil.  Set aside.

2 – Place the okra in a covered baking dish.  Season with salt, pepper, cayenne pepper, and olive oil.  Add 1 inch of water.  Cook on high in the microwave, covered, for 4 minutes.  Then cook for 10 minutes on 50 percent power.  Stir in breadcrumbs, and then cook for 1 minute more.

3 – Slice the tomato and the avocado.  Place on a serving plate.  Add feta cheese, capers, and basil.  Drizzle with olive oil.

4 – Cook the chicken on high for 5 minutes.  Then top with the Parmesan cheese.

5 – Serve the chicken and okra hot, and the tomato salad cold.

–chicken adapted from the French Microwave Cookbook; okra and salad recipes original.

LEMON PEPPER COD / TOMATO PIE WITH CORNBREAD STUFFING

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

–lemon pepper seasoning

–salt and pepper

–olive oil

–2 medium fresh tomatoes

–basil (fresh if possible)

–cornbread stuffing (boxed)

–Parmesan cheese (shredded)

–yogurt

–mayonnaise

 

1 – Fill bottom of large, wide-mouthed, covered baking dish with one-fourth box of cornbread stuffing.  Slice the tomatoes and lay on top of the stuffing.  Season salt, pepper, and basil.  Generously sprinkle Parmesan cheese over the whole.  Top with more cornbread stuffing.  Drizzle olive oil on top.  Cook in microwave for 5 minutes.  Let sit for 15 minutes, because tomato will be very, very hot.

2 – Mix 2 tablespoons of plain yogurt and 2 tablespoons of mayonnaise in a small, microwaveable bowl.  Season with salt and pepper.  Heat on high in the microwave for 45 seconds.  Pour all over the top of the tomato pie.

3 – Place the cod in the bottom of a covered baking dish with a little water.  Season with lemon pepper, salt, pepper, and olive oil.  Cook on high for 5 minutes in the microwave.

4 – Serve the dinner hot.

–recipes original.

CHICKEN CACCIATORE / GREEN PEAS WITH MUSHROOMS

–4 chicken tenderloins or breast strips

–tomato sauce (one-half can)

–diced tomatoes (one-half can)

–garlic powder

–basil and oregano (fresh if possible)

–white wine

–fine breadcrumbs (boxed, one-third cup)

–chicken broth (non-fat, low sodium)

–capers

–salt and pepper

–olive oil

–onion (one-half, medium)

–green peas (frozen, one-half package)

–mushrooms (4 or 5 small)

 

1 – Slice the onion and place in bottom of a covered baking dish.  Add a little wine and a little chicken broth (about one-fourth cup each).  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  Set aside.

2 – Place the chicken in a plastic bag.  Season with salt, pepper, and olive oil.  Sift breadcrumbs in bag and shake well.  Set aside.

3 – Drain the diced tomatoes.  Place throughout the bottom of the baking dish.  Pour in the tomato sauce.  Stir.  Season with basil and oregano.  Place the chicken on top.  Season with garlic powder and olive oil.  Add about a dozen capers on top.  Set aside.

4 – Pour green peas in a covered baking dish.  Slice mushrooms and place on top.  Season with salt, pepper, and olive oil. Add an inch of water.  Cook on high in the microwave for 5 minutes.

5 – Cook the chicken on high in the microwave for 8 minutes.

6 – Serve the dinner hot.

–chicken inspired by food.com; green peas original.

BASIL – OREGANO TILAPIA WITH TOMATO SAUCE / ZUCCHINI

–2 tilapia (medium fillets)

–basil, oregano, parsley (fresh if possible)

–onion (one-half, medium)

–garlic powder

–diced tomatoes (half a can)

–red wine (cooking wine is fine)

–olive oil

–salt and pepper

–zucchini

 

1 – Slice onion and place in covered baking dish.  Add a little water, salt, pepper, and olive oil.  Cook on high in the microwave for 3 minutes.  When finished, add tomatoes and one-quarter cup of red wine to the dish.  Place the tilapia on top.  Season with basil, oregano, parsley, garlic powder, salt, pepper, and olive oil.  Set aside.

2 – Peel and slice zucchini in quarter-inch pieces.  Place in covered baking dish.  Season with salt, pepper, and olive oil.  Cook for 3 minutes on high in the microwave.

3 – Cook the tilapia for 9 minutes on high in the microwave.  Check from time to time to be sure that the sauce is not boiling up.  If it is, cook on 50 percent power for double the remaining time.

4 – Serve the dinner hot.  I added a cold green salad.

–recipes original.

SALMON WITH SOY SAUCE, LIME JUICE, & GINGER / TOMATO PIE / ROSEMARY POTATOES

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

–soy sauce

–lime juice

–ginger

–onion bits (bottled)

–white wine (cooking wine is fine)

–garlic powder

–tomatoes (3 fresh, medium size)

–whole wheat bread (3 slices)

–feta cheese

–basil (fresh if possible)

–potatoes (2 medium)

–rosemary (fresh if possible)

–salt and pepper

–olive oil

 

1 – Place the salmon in a covered baking dish.  Add one-fourth cup of white wine and a small amount of soy sauce.  Sprinkle with lime juice. Season the salmon with ginger, onion bits, garlic powder, salt, pepper, and olive oil.  Set aside.

2 – Slice 3 tomatoes in half.  Break apart 1 and one-half slices of bread into bottom of wide-mouthed, large, covered baking dish.  Place the tomatoes on top of the bread.  Sprinkle with salt, pepper, basil, and feta cheese.  Cover the whole with the other 1 and one-half slices of broken bread.  Season with olive oil.  Cook on high in the microwave for 10 minutes.  Let stand, to cool, for at least 10 minutes.

3 – Scrub the potatoes thoroughly.  Cut into 1-inch pieces.  Place in covered baking dish.  Season with salt, pepper, rosemary, and olive oil.  Add 1 inch of water.  Cook, covered, in the microwave for 15 minutes.

4 – Cook the salmon for 4 and one-half minutes in the microwave.  When finished, test center to be sure that it is done.  If not, return to microwave for 1 minute more.

5 – Serve the dinner hot.

–salmon adapted from the White House Chef Cookbook; tomato pie inspired by a recipe from a friend; potatoes adapted from Real Simple.

BASIL – OREGANO TILAPIA WITH TOMATOES & RED WINE / COUSCOUS / GREEN SALAD WITH STRAWBERRIES, HONEY AND PECANS

Note:  My husband Paul recommends this dinner.

 

–tilapia (2, medium)

–basil, oregano (fresh if possible)

–garlic powder

–tomatoes (2, medium)

–red wine (cooking wine is fine)

–salt and pepper

–olive oil

–couscous (boxed)

–chicken broth (non-fat, low sodium)

–salad greens

–strawberries (6, fresh)

–honey

–pecans (chopped, one-half small package)

–feta cheese

–red wine

 

1 – Chop tomatoes.  Add to covered baking dish.  Season with salt, pepper, garlic powder, basil, oregano, and olive oil.  Cook on high for 3 minutes in microwave.  Set aside.

2 – Measure two-thirds’ cup of couscous.  Add to wide-mouthed, large, covered baking dish.  Add one cup of chicken broth.  Cook on high for 3 minutes.  Then let sit for at least 5 minutes.

3 – Measure two handfuls of salad greens to mixing bowl.  Slice strawberries and add to bowl.  Add 2 tablespoons of honey, one-half small package of pecans, and one-third package of feta cheese to salad greens.  Pour 3 tablespoons of red wine into mixing bowl.  Season with salt, pepper, and olive oil.  Stir well.  Transfer to serving bowl.

4 – Place the tilapia on top of the tomatoes in covered baking dish.  Season with salt, pepper, garlic powder, and olive oil.  Cook on high for 6 minutes in microwave.

5 – Serve the tilapia and couscous hot, and the salad cold.

–recipes original.

MEDITERRANEAN COD WITH TOMATOES AND ONION / BROCCOLI / BROWN RICE

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

–tomatoes (2 medium)

–onion (medium)

–basil and oregano (fresh if possible)

–garlic powder

–salt and pepper

–white wine (cooking wine is fine)

–olive oil

–broccoli

–hot sauce (such as Tabasco)

–brown rice

–chicken broth (non-fat, low sodium)

 

1 – Measure two-thirds cup of brown rice in a large, wide-mouthed baking dish with cover.  Add two-thirds cup of chicken broth.  Season with a drop of olive oil.  Cook on high for 5 minutes in microwave.

2 – Slice tomatoes and a whole onion into thick slices.  Place in bottom of a covered baking dish.  Season with white wine (1 inch), basil, oregano, garlic powder, salt, pepper, and olive oil.  Cook on high in microwave for 4 minutes.  When finished, place cod on top of the tomato and onion.  Season the cod with the spices and a little more olive oil.  Set aside.

3 – Prepare broccoli by washing and then cutting off stem.  Cut into large chunks.  Season with salt, pepper, and olive oil.  Cook for 4 minutes in the microwave on high (longer if more tender broccoli is desired).

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

5 – Serve the cod with tomato and onion on top of the brown rice, with the broccoli as a side.  Put the hot sauce on the table for use as desired.

–recipes original.

SPICY SALMON WITH AVOCADO SALSA / TOMATO CASSEROLE

–salmon (the size of 3 decks of cards)

–paprika

–cumin

–onion bits (bottled)

–cayenne pepper

–salt and pepper

–olive oil

–avocado

–onion

–cilantro (fresh if possible)

–tomatoes (2, medium)

–white bread (2 slices)

 

1 – Slice tomatoes into big chunks and add to wide-mouthed, covered baking dish.  Break up the white bread into 1-inch pieces and add to the tomatoes.  Add a little water.  Season with salt, pepper, and olive oil.  Cook on high in the microwave for 5 minutes.  Let sit at least 15 minutes to cool down.

2 – Place the salmon in a covered baking dish.  Season with salt, pepper, a little cumin, paprika, onion bits, cayenne pepper, and olive oil.  Add a little water to the dish.  Cook for 4 and one-half minutes in the microwave on high.  When finished, test the center; if not done, then return to the microwave for 1 minute more.

3 – Chop avocado in fine pieces.  Also chop one-half onion in fine pieces.  Add to mixing bowl.  Season with cilantro (to taste), salt and pepper.  Stir well, mashing somewhat the avocado.

4 – Serve the avocado salsa on top of the salmon, with the tomato casserole as a side.

–salmon and salsa adapted from the “cookie rookie” blog; tomato casserole adapted from Mattie Hopkins (Ayden, North Carolina, and Takoma Park, Maryland).

COD & WILD RICE SALAD / TOMATO PIE WITH PARMESAN & OREGANO

Note:  The cod and rice salad is for four servings.  Prepare ahead of time, and refrigerate for at least two hours.

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

–long grain & wild rice (boxed, 6 ounces)

–onion

–red bell pepper

–marjoram, thyme, tarragon (fresh if possible)

–salt and pepper

–olive oil

–red wine (cooking wine is fine)

–tomatoes (2 large, vine-ripened if possible)

–Parmesan cheese

–buttery crackers (Ritz or Breton is good)

–oregano (fresh if possible)

 

1 – Prepare the cod and rice salad to be refrigerated for at least two hours.  Place the cod in a covered baking dish.  Add a little water.  Season with salt, pepper, and olive oil.  Cook for 6 minutes in the microwave on high.  Set aside to cool.

2 – Cook the entire box of long and wild rice.  Place in covered, large-mouthed baking dish.  Add 2 cups of water and a little olive oil and salt.  Cook for 5 minutes on high; then cook for 15 minutes on 50 percent power.  Set aside to cool.

3 – Chop bell pepper and onion.  Place in covered baking dish with an inch of water.  Cook for 4 minutes in the microwave on high.  Set aside to cool.

4 – Mix one – third cup of olive oil with one – quarter cup of red wine.  Add a generous amount of tarragon, marjoram, and thyme, with one teaspoon salt.  Stir well.

5 – Break apart the cod, and mix gently with the rice, pepper, and onion.  Pour in the salad dressing, the olive oil with red wine, and stir gently.

6 – Refrigerator the cod and rice salad for at least two hours.

7 – Before meal time, slice tomatoes in wide slices.  Place 1 package of crackers in a plastic bag, and pound to pulverize.  Place one-half of the crackers in the bottom of a wide covered baking dish.  Place tomatoes on top, seasoning with salt, pepper, and a generous amount of oregano.  Sprinkle a generous amount of Parmesan cheese on top, and then cover the whole with the remainder of the cracker crumbs.  Cook for 5 minutes in the microwave on high.  Be sure to let the dish sit for 15 minutes after cooking, because the tomatoes will be very, very hot.

8 – Serve the cod and rice salad cold, and the tomato pie warm.

–cod–rice salad adapted from “taste of home” web site; tomato pie inspired from a recipe shared by a friend.

BASIL CHICKEN AND PASTA / CHEESY TOMATOES

–4 chicken tenderloins or breast strips

–basil

–garlic

–cayenne pepper

–pasta

–2 tomatoes

–Parmesan cheese

–feta cheese

–salt and pepper

–olive oil

 

1 – Place 1 cup of pasta in a baking dish.  Just cover with water.  Cook on high in microwave for 2 and one-half minutes, uncovered.  Then cook on 50 percent power for 8 and one-half minutes.  Cover when finished cooking to preserve warmth.

2 – Place chicken in covered baking dish.  Season with basil, garlic, cayenne pepper, salt, pepper, and olive oil.  Set aside.

3 – Slice tomatoes in half.  Slice a tiny bit off the end, so that tomatoes will sit up in the covered baking dish.  Season with salt, pepper, feta cheese, and olive oil.  Cook for 3 minutes in the microwave on high.

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

5 – Drain the pasta in a colander.  Add Parmesan cheese, basil, cayenne pepper, garlic, salt and pepper, and olive oil.  Stir well.  Keep covered until ready to serve.

6 – Serve the meal hot.

–adapted from Real Simple.

ROSEMARY CHICKEN / SPINACH SALAD WITH DRIED CHERRIES AND PECANS / HEALTHY TOMATO PIE

–4 chicken tenderloins or breast strips

–rosemary (fresh if possible)

–onion

–white wine (cooking wine is fine)

–chicken broth (non-fat, low sodium)

–salt and pepper

–olive oil

–spinach (pre-packaged, fresh)

–dried cherries (one – half package, small)

–pecans (1 small package, chopped)

–carrots (2 medium)

–dill (fresh if possible)

–lemon juice

–tomatoes (3 large)

–whole wheat bread

–basil (fresh if possible)

–feta cheese

 

1 – Chop 1 onion.  Place in covered baking dish with small amount of chicken broth and small amount of white wine.  Season with salt, pepper, and olive oil.  Cook on high in microwave for 3 minutes.  Set aside.

2 – Empty half a package of fresh spinach in a large mixing bowl.  Peel carrots with a vegetable peeler.  Then slice lengthwise (careful of your fingers!), and then diagonally.  Add to spinach.  Then add cherries, pecans, and tiny snips of dill.  Season with salt and pepper.  Mix well. Set aside.

3 – In a wide baking dish, break wheat bread in very tiny pieces to cover bottom of dish.  On cutting board, slice tomatoes into 2 pieces each, cutting small amount off top and bottom; tomatoes will lie flat in the dish.  Place tomatoes on top of the broken wheat bread.  Season with salt, pepper, tiny snips of basil, and feta cheese.  Cover the whole with more tiny pieces of wheat bread.  Season the whole with olive oil.  Cook for 4 minutes in the microwave on high.  BE SURE to let the tomatoes sit for 10 minutes after baking, so that they have cooled somewhat.

4 – Season the salad with lemon juice and olive oil.  Serve as a first course, while chicken is cooking (see below).

5 – Cook chicken for 5 minutes on high in the microwave.

6 – Serve the salad first.  Then serve the chicken hot and tomato pie warm.

–chicken adapted from Pierre Franey’s 60 Minute Gourmet; salad and tomato pie original.

SOUTHERN FRIED CHICKEN / STEWED OKRA WITH TOMATOES / BLACK-EYED PEAS

–4 chicken tenderloins or breast strips

–herbed stuffing (pre-packaged)

–olive oil

–salt and pepper

–cayenne pepper

–okra (fresh)

–diced tomatoes (canned)

–garlic powder

–onion (medium)

–black-eyed peas (frozen)

–chicken broth (non-fat, low sodium)

 

1 – Using a slow cooker, start black-eyed peas with salt and pepper, chicken broth to cover, and olive oil to season, when you leave the house at 8 or 9 in the morning.  Let cook on low all day until 5 or 6.

2 – Place a cup of stuffing in a plastic bag.  Crush with fist to make very fine.  Place chicken in bag with olive oil, seasoning with salt, pepper, and cayenne pepper.  Shake well.  Place chicken in covered baking dish; pour remainder of stuffing over top.  Set aside.

3 – Select a large, wide-mouthed baking dish with cover.  Chop an onion; place in the bottom.  Cook on high for 2 minutes.  Add a full can of diced tomatoes, spreading out in the dish.  Chop the okra in one-half inch pieces.   Make one layer of okra.  (Do not allow okra to lie on top of each other.)  Add water just to cover.  Season with garlic powder, salt, pepper, and olive oil.  Cook on high in microwave for 15 minutes.

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

5 – Serve hot.

–chicken and black-eyed peas original recipe; okra and tomatoes adapted from recipe distributed at farmers’ market, Oxford (Mississippi).

GRECIAN ORANGE ROUGHY / ANGEL HAIR PASTA / BROCCOLI

–orange roughy (1 large, to share)

–feta cheese

–diced tomatoes (canned)

–onion (medium)

–oregano, basil, parsley (fresh if possible)

–garlic powder

–black olives (canned)

–salt and pepper

–olive oil

–angel hair pasta

–broccoli

 

1 – Dip out half a can of diced tomatoes into covered baking dish.  Chop one onion.  Season with salt, pepper, and olive oil.  Cook on high for four minutes.  Set aside.

2 – Put two fistfuls of angel hair pasta in a long dish, covering with one inch water.  Season with one teaspoon of salt.  Cook, uncovered, on high for 2 minutes; then on 50 percent power for 4 minutes.  When finished cooking, cover with lid to preserve warmth.

3- Prepare broccoli, cutting off the stalk and cutting remainder into large chunks.  Cook on high for 4 minutes.

4 – Place the orange roughy on top of the onion and tomato.  Place black olives around the sides (but not on top, which would increase cooking time).  Season with salt, pepper, garlic powder, tiny snips of oregano and basil, and olive oil.  Sprinkle with generous amount of feta cheese.  Garnish with parsley.  Cook 9 minutes in the microwave, covered.

5 – Drain the pasta, and serve with appropriate utensil in a dish.  Cover to keep warm.

6 – Serve the orange roughy, divided into servings, on top of the pasta.  Serve the broccoli as a side.  Serve all hot.

TILAPIA / GARLIC SPINACH / FETA TOMATOES

–2 tilapia fillets

–lemon juice

–garlic powder

–salt and pepper

–capers

–oregano (fresh if possible)

–paprika

–spinach (fresh, pre-washed)

–2 fresh tomatoes

–feta cheese

–olive oil

 

1 – Place tilapia fillets side-by-side in a microwaveable dish with a cover. Sprinkle lemon juice, garlic powder, paprika, oregano, salt, pepper, capers on top. Cover the whole with a very small amount of fine bread crumbs. Season with olive oil. Set aside.

2 – Place spinach in very large, wide-mouthed dish with cover. Press downward. Add an inch of water.  Sprinkle top with garlic powder, salt, and pepper. Season with generous amount of olive oil. Cook for five minutes on high in microwave. When done, cut across two ways in dish. You may want to drain before serving; otherwise, use slotted spoon and serve in side dish.

3 – Cut two tomatoes in half. Lay skin side down in dish. Sprinkle salt, pepper, oregano on top. Add one drop of olive oil to each tomato half. Finish with crumbled feta cheese. Cook for six minutes.

4 – Cook tilapia for 8 minutes. Serve piping hot.

 

–Tilapia adapted from Taste of Home; other recipes original.