MAIN DISHES FOR ONE OR TWOI was searching for recipes for all my friends at this message board, and I was lucky enough to find a wonderful source that was published this week in one of our local newspapers. They are not too complicated and they are good enough to be used for company, even for a favorite visitor. I already sent them to my friend Carol/IL, but I think that it is fair to share them with all of you. They are really main dishes; you will have to decide on the accompaniments. Buen Provecho!

CARIBBEAN TOMATO PASTA
2 servings

3 large vine-ripened tomatoes
3/4 cup canned black beans, drained and rinsed
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
2 tablespoons chopped fresh cilantro
1 tablespoon chopped fresh chives
1 tablespoon fresh lime juice
1/2 teaspoon ground cumin
1/4 teaspoon gound red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
4 ounces vermicelli, uncooked
1/2 cup (2 ounces) shredded Monterey Jack cheese

Peel tomatoes, and coarsely chop over a medium bowl, reserving juice. Combine chopped tomatoes, reserved juice, beans and next 9 ingredients; cover and let stand at room temperature at least 1 hour. Cook pasta according to package directions; drain. Serve tomato mixture over pasta, and sprinkle with cheese. Yield: 2 servings.

QUICK CHICKEN AND PASTA
2 servings

2 quarts water
1/2 teaspoon salt
4 ounces vermicelli, uncooked
3/4 cup frozen English peas
1/3 cup Italian salad dressing
1 cup chopped cooked chicken
1/4 teaspoon sweet red pepper flakes
2 tablespoons grated Parmesan cheese

Combine water and salt in a large saucepan; bring to a boil. Add vermicelli and peas. Return to a boil; reduce heat, and cook 10 minutes. Drain and set aside. Heat salad dressing in saucepan. Add chopped chicken and red pepper flakes, and cook, stirring constantly, 2 minutes. Add reserved pasta mixture, and cook until thoroughly heated. Sprinkle with Parmesan cheese, tossing mixture well. Yield: 2 servingsLEMON VEAL WITH RICE
2 servings

1 tablespoon all-purpose flour
1 teaspoon beef-flavored bouillon granules
1/2 teaspoon paprika
1/2 teaspoon chopped fresh parsley
1/4 teaspoon dried rosemary
1/8 teaspoon pepper
1/2 pound boneless round rump veal, trimmed and cut into 1-inch cubes
Vegetable cooking spray
2 medium carrots, scraped and cut into thin strips
1/4 cup dry white wine
1/4 cup water
1 tablespoon lemon juice
2 cups hot cooked rice (cooked without salt or fat)

Combine first 6 ingredients in a heavy-duty zip-top plastic bag; add veal, seal bag, and shake to coat. Coat a nonstick skillet with cooking spray; place over medium heat until hot. Add veal, and cook, stirring constantly, until lightly browned. Add carrots and next 3 ingredients; bring to a boil, stirring constantly. Cover, reduce heat, and simmer 40 minutes. Serve over rice. Yield: 2 servings

GREEK SHRIMP WITH FETA
1 serving

2 teaspoons olive oil
1 medium clove garlic, peeled and minced
1 shallot lobe or 2 medium green onions (white parts only), finely chopped
1/8 teaspoon crushed red pepper flakes
1/2 teaspoon dried oregano
1 generous cup diced tomatoes (canned or fresh)
1 tablespoon dry white wine or water
1/4 teaspoon salt
1/4 cup frozen peas
1/3 pound medium shrimp, peeled and deveined
1/3 cup crumbled feta cheese

In a small skillet, heat the olive oil over medium heat. Put the garlic and shallot or green onions into the pan and stir 1 minute. Add pepper flakes, oregano, tomatoes, wine or water and salt. Simmer 5 minutes. Stir in the peas and remove from the heat. Spread the shrimp over the bottom of a small baking dish. Top with the sauce and crumbled Feta cheese. Bake in a preheated 375-degree oven 15 minutes, or until the shrimp are pink and cooked through. Serve with a roll or some good bread.

BRAISED CHICKEN PROVENCALE
1 to 2 servings

2 teaspoons olive oil
2 chicken thighs, skin removed
1 clove garlic, peeled and minced
2 cups finely diced tomatoes, fresh or canned
1/4 teaspoon dried herbs de Provence (or substitute basil or thyme), crushed
1/4 teaspoon salt
Freshly ground black pepper to taste
1 tablespoon dry white wine or water
1 tablespoon drained capers
8 olives (Kalamata or oil-cured), pitted and coarsely chopped

Heat the olive oil in a medium-size nonstick skillet over medium heat. Cook the chicken on both sides just until it begins to whiten. Put the garlic into the pan and stir 30 seconds. Add the tomatoes, herbs, salt, pepper, wine or water, capers and olives. Turn heat to medium-low and simmer the dish, covered, 15 minutes. Turn the chicken and continue cooking 15 minutes, or until done. Serve with pasta, rice or French bread to mop up the sauce.

BEEF STIR FRY
Serves 2-3

1 tablespoon cornstarch,
1 tablespoon soy sauce,
1 tablespoon sherry,
3 tablespoons olive oil,
1/3 pound lean beef,
1 clove minced garlic,
2 tablespoons minced onion,
1/2 cup chopped broccoli,
1/2 cup sliced chestnuts,
1/2 cup chopped red pepper,
1/2 cup sliced mushrooms and
1/2 cup chicken broth.

Slice the beef thin across the grain. Combine cornstarch, soy sauce and sherry in a bowl or zip bag. Add beef and toss to coat. Let stand for at least 15 minutes, stirring several times. Heat 1 1/2 tablespoons of the olive oil in a wok or heavy skillet. Add the beef and stir fry about 2 minutes or until no longer pink. Remove the beef from wok and set aside. Add remaining oil to wok. Add garlic and onion and stir-fry for about 30 seconds. Add vegetables and coat with oil and stir-fry to heat. Add broth and cook until vegetables are nearly tender and broth is nearly reduced. Return beef to wok and stir-fry for 2 more minutes until broth is reduced. Spoon over rice and serve.

CHICKEN CARIBE
Serves 2

two boneless, skinless chicken breast,
juice of 1 lime,
1/4 teaspoon black pepper,
1/4 cup olive oil,
3/4 cup chopped onion,
1 cup chopped tomatoes,
2 tablespoons raisins,
1/4 red pepper chopped,
1 clove minced garlic,
1/2 cup pineapple juice,
1/2 cup chicken broth,
1 cup chunked pineapple.

Combine lime juice and black pepper in glass or ceramic dish, add chicken. Marinate in the refrigerator for 30 minutes, turn after 15 minutes. Discard the marinade. Heat the olive oil in a skillet over medium heat. Add chicken to the skillet and brown until lightly golden. Stir in onions, tomatoes, raisins, pepper and garlic. Combine the pineapple juice and chicken broth. Pour into skillet. Cover and cook over medium heat for 45 minutes. Turn chicken several times. Remove chicken from skillet and place on a serving dish and keep warm. Add pineapple to skillet. Raise heat and boil to reduce the sauce. When the sauce has thickened slightly and pineapple is heated, spoon over chicken and serve.

ROASTED MAPLE-GLAZED SALMON FILET

1/2 pound salmon filet with the skin on,
2 tablespoons maple syrup,
1/2 cup lemon yogurt,
1 tablespoon prepared horseradish.

Preheat oven to 450 degrees. Place salmon skin side down on a baking sheet lightly sprayed with non-stick cooking spray. Brush salmon with 1 tablespoon of maple syrup and place on top rack of oven. Roast for 10 minutes. Remove from oven and brush with remaining syrup. Return to oven and roast for 10 more minutes. While the salmon is roasting, combine yogurt and horseradish. Drain the yogurt to ensure a good consistency, blend thoroughly. Serve the salmon with the yogurt sauce on the side.

BEEF STROGANOFF

1/2 pound lean round steak,
2 tablespoons flour,
1 teaspoon paprika,
1 tablespoon oil,
1 teaspoon crushed garlic,
1/2 cup chopped onion,
1/2 cup sliced mushrooms,
1 beef bouillon cube,
1 cup sour cream.

Mix flour and paprika in a zipper bag. Slice beef in thin diagonal strips. Add to flour mixture and shake to coat. Heat oil in a skillet over medium heat. Brown coated beef strips, onion and garlic in heated oil. Stir in mushrooms, sour cream and bouillon. Heat to a boil, stirring constantly. Reduce heat and simmer for 10 to 15 minutes until sauce is reduced and thickened.