per serving: 392 calories; 24 grams protein; 24 grams total fat; 2 grams fiber; 9 grams saturated fat; 18 grams carbohydrates; 84 mgs cholesterol; 111 mgs sodium; 10 WW points plus (nutrition does not include rolls and will vary depending on the brand)

Quick Lower Calorie

Almond Sole with Pine Nuts and Dried Cherries


1 pound sole fillet (can sub flounder)

1 whole lemon all juiced and half zested

coarse salt and freshly ground pepper, to taste

4 tablespoons butter divided

1/4 cup pine nuts

1/4 cup sliced almonds

1/4 cup white wine

1/4 cup dried cherries coarsely chopped

1/4 cup apricot preserves

4 sweet multigrain rolls

cooking spray


Arrange the fillets in a single layer in a shallow glass dish coated with cooking spray. Drizzle with the lemon juice, sprinkle with the zest and season with salt and pepper.
Heat half of the butter in a medium skillet over medium low heat. Stir in the pine nuts and almonds. Cook until light brown and fragrant, stirring frequently. Add the wine, cherries and preserves and mix well. Simmer for 3-5 minutes over medium heat or until the sauce is reduced, stirring frequently.
Remove from the heat and cover to keep warm. Heat remaining butter in a large skillet over medium heat. Add the fillets. Sautée for 3 minutes per side. Remove the fillets to a serving platter; drizzle with sauce and serve with rolls.

Green Bean Walnut and Feta Salad


1 pound green beans trimmed

1/2 red onion thinly sliced

2 ounces crumbled feta cheese

1/2 cup chopped walnuts toasted

1/4 cup olive oil

2 tablespoons white wine vinegar

1 tablespoon fresh dill (can sub dried) chopped

1/2 teaspoon garlic, minced

coarse salt and freshly ground pepper, to taste


Cut green beans in half and remove ends. Arrange in a steamer basket over boiling water. Cover and steam 1012 minutes or until crisp-tender. Immediately plunge into cold water to stop the cooking process; drain and pat dry. Meanwhile, place nuts in a small nonstick skillet and toast over medium-low heat for 4-5 minutes, until golden and fragrant.
Toss together green beans, onion, cheese, and walnuts in a large bowl; set aside.
Whisk together olive oil, vinegar, dill, garlic and salt and pepper in a small bowl or glass jar with a lid; cover and chill 20 minutes. Pour vinaigrette over green bean mixture and toss to serve. *If using dried herbs, reduce amount by 1/3 to 1/2 according to taste.