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.