• 4 rainbow trout, cleaned, with head and tail left on
• 4 sprigs fresh rosemary
• 2 Tbs. vegetable oil
• 1/2 lemon, cut into wedges

Turn on broiler. Season each fish cavity with salt and pepper to taste. Add a sprig of rosemary and close cavity. Rub outside with oil. Broil 5 inches from heat source 4-5 minutes per side until cooked through. Serve with lemon wedges.

Per serving: calories 173, fat 11.1g, 58% calories from fat, cholesterol 47mg, protein 16.7g, carbohydrates 1.3g, fiber 0.4g, sugar 0.4g, sodium 29mg, diet points 4.8.

The recommended wines are: Sauvignon Blanc, Gewürztraminer, or Chablis.

• 1-1/4 tsp. unsalted butter
• 3/4 medium onion, chopped
• 2 cloves garlic, crushed
• 2 Tbs. all purpose flour
• 1 cup skim milk
• 13 ounces frozen chopped spinach, thawed and squeezed dry
• 1 Tbs. plus 1 tsp. fresh lemon juice
• 3/4 tsp. lemon zest
• 2 Tbs. plus 2 tsp. bottled real bacon pieces
• 1 Tbs. plus 1 tsp. grated Parmesan cheese

Melt butter in a heavy nonstick skillet over medium high heat. Sauté onion and garlic about 6 minutes until tender. Add flour and cook 2 minutes, stirring frequently. Gradually whisk in milk. Increase heat to high and whisk 2-3 minutes, or until mixture boils and begins to thicken. Reduce heat to low and stir in remaining ingredients, except cheese. Season with salt and pepper to taste. Cook until heated through. Serve sprinkled with Parmesan cheese.

Per serving: calories 110, fat 2.9g, 22% calories from fat, cholesterol 9mg, protein 8.3g, carbohydrates 14.8g, fiber 3.9g, sugar 5.2g, sodium 290mg, diet points 2.2.

• 1 cup water
• 1 cup vegetable stock
• 1 cup long grain white rice
• 1 tsp. unsalted butter
• 1 tsp. olive oil
• 1/4 cup scallions, white part only, thinly sliced
• 1 red bell pepper, seeded and chopped

Combine water and stock in a saucepan and bring to a boil over high heat. Stir in rice and return to a boil. Immediately reduce heat to low. Cover saucepan and simmer 20-25 minutes or until rice is tender and liquid is absorbed. Heat butter and oil in a heavy nonstick skillet over medium heat. Sauté scallions 2 minutes. Do not brown. Add chopped pepper and sauté 1 minute. Transfer to food processor or blender and process until smooth. Stir pepper mixture into rice. Season with salt and pepper to taste.

Per serving: calories 197, fat 2.6g, 12% calories from fat, cholesterol 3mg, protein 3.7g, carbohydrates 39.0g, fiber 1.0g, sugar 1.1g, sodium 74mg, diet points 4.5.

• 1 ounce blue cheese, crumbled, at room temperature
• 1 Tbs. plus 1 tsp. unsalted butter, softened
• 1/3 cup all purpose flour
• 1/3 cup walnut pieces, finely chopped

Combine cheese and butter in a mixing bowl and cream until fluffy. Mix in flour and walnuts and blend thoroughly. Form into a log about 2 inches in diameter and 12 inches long. Wrap tightly in wax paper and chill about 1 hour, until firm. Preheat oven to 375°F. Cut log into slices 1/4 inch thick. Place 1/2 inch apart on baking sheets. Bake 12-14 minutes, just until bottoms are lightly browned. Transfer to racks to cool.

Per serving: calories 158, fat 12.2g, 67% calories from fat, cholesterol 16mg, protein 4.0g, carbohydrates 9.3g, fiber 0.7g, sugar 0.6g, sodium 101mg, diet points 4.5.

• 1/4 cup honey
• 2 Tbs. lime juice
• 1 lb. cantaloupe chunks

Combine honey and lime juice in a small bowl. Mix thoroughly. Place melon in a bowl. Add dressing. Gently toss and serve.

Per serving: calories 106, fat 0.3g, 2% calories from fat, cholesterol 0mg, protein 1.1g, carbohydrates 27.6g, fiber 1.0g, sugar 25.4g, sodium 11mg, diet points 2.5.