Salmon, potatoes and whiskey combine to star in a perfect, quick dinner. The recipe calls for wild salmon, but if you can't find it fresh, use frozen wild salmon. It takes only a few minutes to saute the salmon. The sauce is made by adding lemon juice and whiskey to mayonnaise.

Broccoli and potatoes complete the meal. Add lots of fresh chives to make the potatoes "green." Start the potatoes first, and the entire meal can be made in 20 minutes.

Whiskey-Soused Salmon

Olive oil cooking spray 10 ounces wild salmon fillets Salt and freshly ground black pepper, to taste 1/4 cup reduced-fat mayonnaise 1 tablespoon fresh lemon juice 1 tablespoon whiskey Several sprigs of watercress, optional

Heat a nonstick skillet over medium-high heat. Coat with olive oil spray. Add the salmon and saute for 5 minutes, turn and saute for 4 more minutes for a 1-inch thick fillet. If thinner, saute for 4 minutes, turn and saute for 2 minutes. Test by pulling the flesh away with the point of a knife. It should be opaque, not translucent. Remove to individual plates.

Whisk the mayonnaise, lemon juice and whiskey together in a small bowl and spoon over the salmon. Place several sprigs of watercress on the side.

Makes 2 servings.

Nutrition information per serving: 331 calories, 19 grams fat (3 grams saturated), 65 milligrams cholesterol, 31 grams protein, 3 grams carbohydrates, 0 dietary fiber, 282 milligrams sodium.

Broccoli and Potatoes

Water 1 pound red potatoes, washed, not peeled and cut into 1-inch pieces (about 2 1/2 the cups) 1/2 pound broccoli florets (about 2 1/2 cups) 2 teaspoons olive oil Salt and freshly ground black pepper, to taste 1/4 cup snipped chives

Place the potatoes in a large saucepan and cover with cold water. Cover with a lid and bring to a boil over high heat. Lower heat to medium and simmer for 10 minutes. Add the broccoli florets and continue to cook, covered, for 5 minutes. Drain. Remove to a bowl and toss with the olive oil, and season with salt and pepper. Sprinkle with chives.

Makes 2 servings.

Nutrition information per serving: 238 calories, 5 grams fat (1 gram saturated), 0 cholesterol, 8 grams protein, 44 grams carbohydrates, 7 grams dietary fiber, 50 milligrams sodium.

Helpful hints:

If you prefer not to use whiskey in the sauce, 2 tablespoons of tomato paste can be substituted. Farmed salmon can be used instead of wild salmon. The quickest way to wash watercress is to place it, leaves first, into a bowl of water. Leave for a minute, then lift out and shake dry. Cut the chives with scissors. Any type of whiskey can be used; Scotch whiskey will lend a lighter taste. Countdown:

Place potatoes on to boil. Saute salmon and make sauce. Add broccoli and finish potatoes. Shopping list

To buy: 1 small bunch watercress (optional), 1/2 pound broccoli florets, 1 small package fresh chives, 1 pound red potatoes, 10 ounces wild salmon fillets, 1 jar reduced-fat mayonnaise, 1 lemon and 1 split (small bottle) of whiskey.

Staples: Olive oil spray, olive oil, salt and peppercorns.

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