PARSLEYED CHICKEN MARINATED IN SOY SAUCE – GARLIC – CAYENNE AND COOKED ON A BED OF ONION – FRESH TOMATO – ZUCCHINI ATOP BASMATI RICE

Note: Marinate the chicken for at least 1 hour prior to cooking.

For 4:

–6 chicken tenderloins or breast strips

–parsley (fresh, 1 handful, chopped)

–soy sauce (one-quarter cup, bottled)

–garlic (minced, in a jar, 1 tablespoon)

–cayenne pepper (one-eighth teaspoon)

–onion (one-quarter, medium, sliced)

–tomato (fresh, medium, chopped)

–zucchini (one-half, sliced and then halved)

–salt and pepper

–olive oil

–basmati rice (packaged)

1 – Place the chicken in a plastic bag with the soy sauce, cayenne pepper, and 1 teaspoon of minced garlic.  Marinate for 1 hour, at least, in the refrigerator. Set aside.

2 – Place the onion, tomato, and zucchini in a covered baking dish with the remainder of the minced garlic (about 1 teaspoon).  Season with salt, pepper, and olive oil.  Stir well.  Microwave on high for 3 minutes.

3 – Nestle the marinated chicken (with marinade) in the vegetables.  Season with salt, pepper, and olive oil.  Sprinkle chopped parsley on top.  Microwave for 7 and one-half minutes on high.  Check for doneness on a center piece.  Return to the microwave for a minute more, if needed.

4 – Serve the chicken and vegetables hot, atop basmati rice (use microwave instructions on the package; brand differ).

–chicken adapted from Edward Giobbi’s Pleasures of the Good Earth.

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ROSEMARY – GARLIC CHICKEN TENDERS TOPPED WITH PARSLEY & SMOTHERED WITH VEGETABLES OF ONION – MUSHROOMS – ZUCCHINI – POTATO – CELERY – FRESH TOMATO IN WHITE WINE SAUCE

For 4:

–6 chicken tenderloins or breast strips

–rosemary (bottled, 1 tablespoon)

–minced garlic (bottled, 1 tablespoon)

–parsley (1 handful, chopped)

–onion (one-half, medium, sliced)

–mushrooms (baby bellas, 4 or 5, chopped)

–zucchini (one-half, small, sliced)

–potato (red, small, chopped into bite-sized pieces, skin on)

–celery (one-half stalk, chopped)

–tomato (fresh, one-half, medium, chopped)

–salt and pepper

–olive oil

–white wine (one-quarter cup)

1 – Place the bite-sized potato in a covered baking dish with the white wine.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.

2 – Add the other vegetables (onion, mushrooms, celery, tomato, zucchini) to the dish with the potato.  Season with salt, pepper, minced garlic, rosemary, and a drop or two of olive oil.  Stir well.  Microwave on high for 3 minutes.

3 – Nestle the chicken amid the vegetables.  Season with salt, pepper, and olive oil.  Place parsley on top.

4 – Microwave the chicken and vegetables for 8 minutes.  When finished, check an inside piece of chicken to be sure that it is done.  If not, replace in the microwave on high for 1 minute more.

5 – Serve the chicken tenders and vegetables hot.

–chicken and vegetables inspired by Edward Giobbi’s Pleasures of the Good Earth.

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.

A Simple Dinner:  CHICKEN WITH OREGANO & BASIL IN TOMATO JUICE & TOPPED WITH FETA / ZUCCHINI TOPPED WITH BREADCRUMBS & PARMESAN

–4 chicken tenderloins or breast strips

–oregano, basil (bottled)

–tomato juice (low sodium)

–feta cheese

–zucchini (1, fresh, medium)

–breadcrumbs (I used Pepperidge Farm)

–Parmesan cheese

–salt and pepper

–olive oil

1 – Place the chicken in a covered baking dish with a small amount of tomato juice.  Season with salt, pepper, oregano, basil, and olive oil.  Sprinkle feta cheese on top.  Set aside.

2 – Peel 1 zucchini, and cut into silver dollars.  Place in a covered baking dish with a little water.  Season with salt and pepper.  Place a small amount of breadcrumbs in a mixing bowl.  Add olive oil to taste, and stir well.  Then pour the breadcrumbs over the zucchini.  Sprinkle with Parmesan cheese.  Microwave on high for 3 minutes.

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

4 – Serve the chicken hot, with the zucchini as a side.  I also served a salad (recipes, use the search box on this blog).

–zucchini adapted from the Olive Garden restaurant; chicken original.

PARSLEYED FLOUNDER & SHRIMP WITH MUSHROOMS & CROUTONS IN WINE – BRANDY – WORCESTERSHIRE WHITE SAUCE / BASIL SPRING MIX SALAD WITH TOMATO – ZUCCHINI – BROCCOLI FLORETS IN RED WINE – OLIVE OIL DRESSING

–flounder (2, thin, thawed from frozen)

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

–parsley (fresh, chopped)

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

–croutons (Texas Toast garlic & butter, a handful, packaged)

–white wine (cooking wine is fine

–brandy (1 tablespoon)

–Worcestershire sauce (1 tablespoon)

–flour

-salt and pepper

–olive oil

–spring mix salad (one-half package)

–tomato (1, medium, chopped)

–zucchini (1, medium, sliced)

–broccoli florets (one-half head, broken apart in bite-sized pieces)

–red wine (cooking wine is fine)

–extra virgin olive oil

1 – Place one-half package of spring mix in a mixing bowl.  Add 1 chopped tomato, 1 peeled and sliced zucchini, one-half head of broken florets of broccoli, basil, salt, and pepper.  Stir well.  Just before dinner, add a small amount of red wine and a generous amount of extra virgin olive oil. 

 

2 – Slice 6 to 8 baby bella mushrooms and place in a covered baking dish.  Place one-half cup of white wine and 1 tablespoon of Worcestershire sauce in a microwaveable cup, and microwave on high for 1 minute.  In a separate cup, place 1 tablespoon of flour.  Slowly add the wine mixture to the flour, stirring briskly.  Then pour the resulting white sauce atop the mushrooms.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes. 

3 – Rinse 6 to 8 small, deveined, tail-off, shell-off shrimp, and then place in a small microwaveable covered bowl.  Season with salt, pepper, garlic, and olive oil.  Microwave on high for 2 minutes.  Set aside.

4 – Place the flounder atop the mushrooms, in the white sauce.  Season with salt, pepper, and olive oil.  Microwave on high for 2 and one-half minute (longer if flounder are thick).  Add shrimp, 1 handful of Texas Toast garlic – butter croutons, and a sprinkling of parsley.  Microwave for 30 seconds more.

5 – Serve the salad as a first course.  Serve the flounder and shrimp hot.  I also served Brussel sprouts with oregano (for recipe, use the search box on this blog).

–flounder and shrimp adapted from To the Taste of a King; salad 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.

NEW ORLEANS – INSPIRED CAJUN CHICKEN ATOP SPICY RED BEANS & BROWN RICE / ZUCCHINI FINGERS WITH GARLIC – HERB BREADCRUMBS

–4 chicken tenderloins or breast strips

–red beans (dried, soak two-thirds cup overnight)

–brown rice (5-minute, boxed)

–chicken broth

–Bac’n pieces

–minced onion (bottled)

–salt and pepper

–olive oil

–hot spice (bottled; I use New Orleans – based “Slap Ya Mama”)

–plain breadcrumbs (boxed)

–garlic & herb breadcrumbs (boxed)

 

1 – Place two-thirds cup of red beans (that have been soaked overnight) in a slow cooker.  Add chicken broth to 1 inch above the beans.  Season with salt, pepper, hot spice, Bac’n pieces, minced onion, and olive oil.  Cook on low for 6 hours.  When finished, place setting on “warm” and wait for dinnertime.

 

2 – Place chicken in a plastic bag.  Season with salt, pepper, hot spice, and olive oil.  Pour plain breadcrumbs into the bag.  Shake well.  Set aside.

 

3 – Place two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with salt, pepper, and olive oil.  Stir.  Microwave on high for 5 minutes.

 

4 – Peel and slice zucchini in half.  Then slice horizontally.  Place in a plastic bag.  Season with salt, pepper, and olive oil.  Pour in some garlic – herb breadcrumbs.  Shake well.  Microwave on high for 3 minutes or less (depending on taste).

 

5 – Microwave the chicken for 5 minutes.

 

6 – Serve the chicken atop the rice and beans, with the zucchini as a side.

 

–recipes original.

SALMON & ZUCCHINI WITH GINGER – GREEN ONION – SESAME SEEDS – GARLIC IN SOY SAUCE / BROWN RICE IN BROTH

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

–zucchini (1, fresh)

–ginger (bottled)

–green onion (2 stalks)

–sesame seeds (bottled)

–garlic salt

–soy sauce

–brown rice (boxed, 5-minute)

–chicken broth (non-fat, low sodium)

 

1 – Place the salmon in a covered baking dish with a little water.  Peel and slice the zucchini.  Place on either side of the salmon.  Drench in soy sauce.  Slice the green onions in one-half inch pieces, and sprinkle on top of the salmon and zucchini.  Sprinkle sesame seeds on top.  Season with ginger, garlic, salt, pepper, and olive oil.  Set aside.

2 – Place two-thirds cup of brown rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with salt and olive oil.  Stir.  Microwave on high for 5 minutes.

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

4 – Serve the salmon and zucchini on top of the brown rice.

–salmon and zucchini inspired by health.com web site; rice original.

SPICY & CRUNCHY PAPRIKA OVEN FRIED CHICKEN / WHOLE WHEAT STUFFING WITH ZUCCHINI AND ONION / KALE WITH SALAD TOPPING

–4 chicken tenderloins or breast strips

–Shake ‘n Bake Extra Crunchy breading

–paprika

–cayenne pepper

–salt and pepper

–olive oil

–zucchini (1, fresh)

–onion (one-half, medium)

–garlic salt

–whole wheat stuffing mix (boxed)

–chicken broth (non-fat, low sodium)

–kale (fresh, 3 handfuls)

–Southwest salad topping

1 – Place the chicken in a plastic bag.  Season with salt, pepper, cayenne pepper, paprika, and olive oil.  Add half a package of Shake ‘n Bake extra crunchy breading.  Shake well.  Place in a covered baking dish with a very, very small amount of water.  Set aside.

2 – Peel and chop the zucchini and onion.  Place in a covered baking dish with a little chicken broth.  Season with salt, pepper, garlic salt, and olive oil.  Microwave on high for 3 minutes.  When finished, add the stuffing to the vegetables.  Stir.  Add enough chicken broth almost to cover the stuffing.  Set aside.

3 – Place the kale in a covered baking dish.  Season with salt, pepper, Southwest salad topping, and olive oil.  Add one-half inch of water.  Microwave on high for 5 minutes.

4 – Microwave the chicken for 5 minutes.

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

6 – Serve the hot chicken on top of the stuffing, with the kale as a 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.

CREAMED CHICKEN ROLLED WITH TURKEY & GOUDA / ZUCCHINI / RED INCA QUINOA

–4 chicken tenderloins or breast strips

–turkey slices (4, sandwich meat)

–Gouda cheese (4 slices)

–chicken broth (non-fat, low sodium)

–white wine (cooking wine is fine)

–yogurt

–mayonnaise

–breadcrumbs (plain, boxed)

–marjoram

–minced onion (bottled)

–salt and pepper

–olive oil

–zucchini (1, medium, fresh)

–red Inca quinoa (boxed)

 

1 – Measure two-thirds cup of quinoa in a covered baking dish.  Add two-thirds cup of chicken broth to the dish.  Season with one-half teaspoon of salt and a few drops of olive oil.  Microwave on high for 6 minutes; then microwave on 50 percent power for 9 minutes.  When finished, keep covered to preserve warmth.

2 – Place the chicken in a plastic bag.  Season with salt, pepper, marjoram, and olive oil.  Add one-third cup of breadcrumbs to the bag.  Shake well.  On a plate, place 1 slice of turkey for each piece of chicken.  Cut a length of cheese and place on top of the turkey.  Then add the chicken, and secure the roll with toothpicks.  Place the rolls in a covered baking dish.  Add one-fourth cup of chicken broth and one-fourth cup of white wine.  Season with olive oil.  Sprinkle minced onion on top.  Set aside.

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

4 – Microwave the chicken for 7 minutes.  While chicken is cooking, stir together 2 tablespoons of yogurt and 2 tablespoons of mayonnaise.  Season the sauce with salt and pepper.  When the chicken is finished, microwave the sauce for 30 seconds.  Then spoon the sauce over the chicken.

5 – Serve the chicken, hot, on top of the quinoa, with the zucchini as a side.

–chicken adapted from Italian Microwave Cookbook; other recipes original.

A Simple Dinner:  BREADED & CREAMED COD WITH BRANDY, WHITE WINE, & BROTH / ZUCCHINI / BUTTERED CORN

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

–plain breadcrumbs

–mayonnaise

–yogurt (plain, non-fat)

–brandy (an inexpensive brand)

–white wine (cooking wine is fine)

–chicken broth (non-fat, low sodium)

–zucchini (1, medium)

–corn (frozen, one-half package)

–Promise Activ (heart-healthy margarine)

–olive oil

–salt and pepper

–parsley

 

1 – Place corn in a covered baking dish.  Season with salt, pepper, and Promise Activ.  Microwave on high for 3 minutes.

2 – Peel and slice zucchini into one-fourth inch pieces.  Place in a covered baking dish.  Season with salt, pepper, and olive oil.  Microwave on high for 3 minutes (no more).

3 – Place cod in a plastic bag.  Season with salt, pepper, and olive oil.  Add one-third cup of breadcrumbs.  Shake well.  Place in a deep, covered baking dish.  Add equal small amounts of brandy, wine, and chicken broth.  Microwave for 6 minutes.  Check to be sure that liquid is not bubbling up.  If it is, reduce power to 50 percent, and double remaining cooking time.

4 – Place 2 tablespoons of mayonnaise and 2 tablespoons of yogurt in a microwaveable bowl.  Season with salt and pepper.  Stir well.  Microwave on high, uncovered, for 45 seconds.  Pour over the cooked cod.  Add a little parsley on top.

5 – Serve the dinner hot.

–cod adapted from The Commander’s Palace New Orleans Cookbook; other recipes original.

PARMESAN SALMON WITH DILL / GREEN SALAD WITH RAW VEGGIES

Note:  Swiss cheese can be substituted for Parmesan.

 

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

–Parmesan cheese

–dill

–salt and pepper

–olive oil

–salad greens (packaged)

–tomato (1 medium)

–summer squash or zucchini (one-half)

–avocado (1 medium)

–onion (one-half)

–carrot (1 medium)

–Caesar salad dressing (or your favorite salad dressing)

 

1 – Add 2 handfuls of salad greens to a mixing bowl.  Chop the tomato, squash or zucchini, onion, and peel and chop the carrot.  Season with salt and pepper.  Add a small amount of Caesar salad dressing and stir well.  Dice the avocado, and add to the mixing bowl.  Fold into the other ingredients.  Set aside.

2 – Place the salmon in a covered baking dish.  Add a little water.  Season with salt, pepper, olive oil, and dill.  Cook in the microwave for 4 minutes on high.  When finished, generously sprinkle Parmesan cheese on top.  Then cook for one-half minute more.

3 – Serve the salmon hot, and the salad cold, as a side to the salmon.

–salmon inspired by Southern Living Cooking for Two; salad original.

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.

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.

PAPRIKA TILAPIA WITH WHITE WINE & SHERRY / GREEN SALAD WITH STRAWBERRIES, FETA, & WALNUTS / GARLIC ZUCCHINI WITH ONION

–tilapia (2 medium)

–white wine and sherry (cooking variety us fine)

–paprika

–cream or milk (dairy, soy, or almond, plain)

–plain fine breadcrumbs

–parsley (fresh if possible)

–salt and pepper

–olive oil

–salad greens

–strawberries (fresh, 4 or 5)

–feta cheese

–walnuts (toasted)

–salad dressing of your choice

–onion (1, divided)

–zucchini (1 large)

–garlic powder

 

1 – Place the tilapia in a plastic bag.  Season with olive oil, salt, and pepper.  Add one-third cup of breadcrumbs to the bag.  Shake well.  Place the tilapia in a covered baking dish.  Add one-fourth cup of white wine and one-fourth cup of sherry.  Sprinkle the tilapia with paprika and parsley.  Set aside.

2 – Peel and slice a zucchini into one-fourth inch slices.  Chop one-half of an onion.  Place the zucchini and onion in a covered baking dish with 1 inch of water.  Season with salt, pepper, garlic powder, and olive oil.  Cook on high in the microwave for 4 minutes.

3 – Add sliced strawberries, one-half cup of feta cheese, and a handful of walnuts to half a package of salad greens, in a mixing bowl.  Season with salt and pepper.  Add your favorite salad dressing, just to coat.   Transfer to a serving bowl.

4 – Place one-third cup of cream or milk in a microwaveable dish.  Cook on high in the microwave for 1 minute.  Set aside.

5 – Cook the tilapia on high for 6 minutes.  When finished, pour the cream or milk over the whole.

6 – Serve the tilapia and zucchini hot, and the salad cold.

–tilapia adapted from White House Chef Cookbook; zucchini adapted from a hotel dining hall in Rome, Italy; salad original.

TILAPIA WITH ZUCCHINI – CORN SALSA / BROWN RICE

–2 fillets of tilapia

–zucchini (1, fresh)

–corn (half a can)

–Bac’n pieces (soy bacon)

–pepperoni peppers (in a jar)

–brown rice

–salt and pepper

–olive oil

 

1 – Place the tilapia in a covered baking dish.  Season with salt, pepper, and olive oil.  Put a little water in the dish.  Set aside.

2 – Chop the zucchini into small pieces.  Place in covered baking dish.  Add the corn, a generous sprinkling of Bac’n pieces, and half a dozen rings of pepperoni peppers.  Season with salt, pepper, and olive oil.  Cook for 4 minutes in the microwave on high.

3 – Measure two-thirds cup of brown rice into a covered baking dish.  Add two-thirds cup of water.  Season with a teaspoon of salt and a couple of drops of olive oil.  Cook for 5 minutes in the microwave on high.

4 – Cook the tilapia for 6 minutes in the microwave on high.

5 – Serve the tilapia on top of the brown rice, with the salsa served over the whole entrée.  Serve hot.

–adapted with thanks from “a mouthful of moderation” blog.

 

WALNUT – ENCRUSTED CATFISH WITH MAPLE SAUCE / SPINACH – MUSHROOM – ZUCCHINI SALAD / QUINOA

Note:  This is delicious, to our tastes, that is.  An easy company meal.

–3 catfish (small filets)

–walnuts

–cereal flakes (corn flakes, Special K, etc.)

–maple syrup

–butter or margarine

–salt and pepper

–olive oil

–spinach (fresh, pre-packaged)

–mushrooms (I use baby bellas, 4 or 5)

–zucchini (1 medium)

–feta cheese

–Caesar dressing

–quonoa (boxed)

–chicken broth (non-fat, low sodium)

 

1 – Pour two-thirds cup of quinoa in large, wide-mouthed baking dish with cover.  Add one and one-third cups chicken broth.  Cook on high in microwave for 6 minutes; then continue cooking on 50 percent power for 9 minutes.  Set aside, with cover to preserve warmth.

2 – Prepare salad by chopping zucchini and mushrooms.  Add 2 handfuls of spinach and one-fourth small package of crumbled feta cheese.  Season with salt and pepper.  Set aside.

3 – Using food processor, pulse one-fourth cup of cereal and one-fourth cup of walnuts until smooth.  Place catfish in plastic bag, seasoning with salt, pepper, and olive oil.  Pour in the cereal – walnut mixture, shaking well.  Place in baking dish with cover.  Set aside.

4 – Heat 2 tablespoons of butter in microwaveable dish with cover for 20 seconds.  Add one-fourth cup of maple syrup.  Stir.  Set aside.

5 – Add Caesar dressing to salad to taste, not too much.  Serve the salad as an appetizer, while you cook the catfish. 

6 – Cook the catfish for 6 minutes in the microwave on high.

7 – After finishing the salad, serve the hot catfish on top of the warm quinoa.  Use the maple – butter sauce as a dipping sauce (or pour over catfish if desired).

–catfish adapted from nuts.com; salad original.

LEMON COD / BROCCOLI / ZUCCHINI AND SCALLOP SQUASH BAKE

–cod fish (size of 3 decks of cards)

–lemon juice

–onion (medium)

–broccoli

–zucchini (2)

–scallop squash (3)

–garlic powder

–lemon juice

–cayenne pepper

–salt and pepper

–olive oil

 

1 – Chop one-half onion and place in bottom of baking dish, covered, with a little water.  Cook on high in microwave for 2 minutes.  Place cod on top.  Drench cod in lemon juice.  Season with salt, pepper, and olive oil.  Set aside.

2 – Peel zucchini and squash with vegetable peeler.  Slice.  Chop one-half onion.  Place one half of zucchini, squash, and onion in baking dish (covered).  Season with salt, pepper, and garlic powder.  Add remainder of vegetables to dish.  Season with salt, pepper, garlic powder, and olive oil.  Cook for 5 minutes in microwave.

3 – Cut off stalk on one bunch of broccoli.  Slice the florets and some stem into large pieces.  Season with cayenne pepper, salt, pepper, and olive oil.  Cook for 5 minutes in microwave.

4 – Cook cod for 5 minutes.  If cod has partially broken apart, it is done. 

5 – Serve meal hot.

–adapted from Real Simple.