Potato Crusted Fish Sandwiches

I love, love, LOVVVEEE this recipe for a lot of reasons. It is easy to make, it gives you all the brain-feeding goodness of fish without a huge points value or big expense, and tastes terrific. It's even great the next day. I can truly think of no better use for instant potato flakes (certainly not to make fake potatoes). Again from the WW 20 min cookbook.

• 3/4 tsp grated fresh lemon rind
• 1 TB fresh lemon juice
• 3 TB light mayo or reduced fat coleslaw dressing (I used lite Miracle Whip)
• 2.5 c shredded cabbage
• 1/4 tsp black pepper, divided
• 4x 6 oz cod fillets (1" thick)
• 1/4 tsp salt
• 3 TB instant potato flakes
• 1 TB salt free greek seasoning (I use Nantucket's Mt Olympus Rub from HEB grocery store)
• 1.5 TB olive oil
• 4x 1.6 oz wheat hamburger buns

Preheat oven to 425.

Combine first three ingredients in a bowl, stir in cabbage and half of pepper. Cover and chill.

Sprinkle both sides of fish evenly with salt and remaining pepper. Combine potato flakes and greek seasoning in a shallow bowl or dish. Dredge fish in potato flakes and press firmly to coat.

Heat oil in a large ovenproof skillet over medium high heat. Add fish to pan, cook 2 min, turn over, place pan in oven. Bake at 425 for 8-9 min or until fish flakes easily with a fork.

Place 1/4 c cabbage mixture on the bottom of a bun, then fish, and top half of bun.

Yield: 4 servings, 7 points each

(327 cal, 11.2g fat, 5.9g fiber)

Pork Chops with Mustard Caper Sauce

Yum, great recipe, and one of the best pork chop dishes I've had. Low points value, too, so you can make a potato or corn side dish and still come out allright. Nice tangy flavor, and not bad as leftovers. From the WW 20 min cookbook.

• 8x 2oz boneless thin cut pork loin chops
• 1/4 tsp salt
• 1/2 tsp black pepper, divided
• Cooking spray
• 1/4 c chopped shallots
• 1c dry white wine or chicken broth
• 2 TB dijon mustard
• 2 TB fresh lemon juice
• 1 TB capers, drained
• 1 TB chopped fresh parsley

Sprinkle pork chops evenly with salt and half of pepper.

Heat a large, nonstick skillet over med-hi heat. Coat with cooking spray, and add pork. Cook 3 min on each side. Remove from pan, set aside, cover to keep warm.

Add shallots to pan, saute until soft. Add remaining pepper, wine, and next 3 ingredients. Bring to a boil, cook 2 min or until reduced by half. Return pork to pan, cook 1-2 more minutes. Sprinkle with parsley. Serve with sauce over pork.

Yield: 4 servings (2 chops each), 4 points

(174 cal, 6.4g fat, 0.3 g fiber)

Hawaiian Chicken Sandwich

Haven't posted any recipes for a while, need to catch up! This one is a terrific summer barbecue recipe, and super-quick. Leftovers are also good. I've made this two or three times this Summer and my family loves it.

• 4x 4oz boneless, skinless chicken cutlets (look for the ones that say, "thin sliced for Milanesa" in the supermarket, or pound regular chicken breasts between sheets of plastic wrap to flatten)
• 4x .5" thick slices fresh pineapple
• 1/4c spicy teriyaki marinade (or regular teriyaki marinade with a pinch of red pepper flakes)
• Cooking spray
• 1/4 c light mayonnaise
• 1/8 tsp crushed red pepper
• 4 green lettuce leaves
• 4x 1.8 oz whole wheat buns

Preheat grill. Brush chicken and pineapple with teriyaki marinade. Coat grill rack with cooking spray, then place chicken and pineapple on grill. Grill 3-4 min on each side, or until chicken is done and pineapple is carmelized.

Combine mayo and red pepper - set aside.

Place 1 lettuce leaf on each bun, top with 1 chicken breast and one slice pineapple. Spread 1 TB mayo on top halves of buns, place top half on sandwich.

Yield: 4 servings, 7 points each (328 cal, 10.2 g fat, 6.1g fiber)