perfect answer to nutritious meals involving little work or time. And what could be better after a hard day's work? Working Mother, 29-minute Meals -- now available at the Bermuda Library -- is a gem for all busy people. Not only does the book devise interesting meals for all occasions, including entertaining and kid pleasers, for you, but the recipes are short 'n' sweet. An added bonus is the nutritional breakdown for each dish.

Here's a sampling: MENU Skewered Beef Satay Bangkok Salad Steamed couscous A quick marinating time in soy sauce and spices adds lots of zesty flavour to these beef skewers -- they're served with a peanutty dipping sauce. Start marinating the beef cubes and onion wedges first. Meanwhile, steam some couscous and pre-heat the broiler. Then make the crispy iceberg and radish salad. Skewer the beef and onion and quickly oven-broil. The peanut sauce couldn't be easier -- simply heat reserved marinade with some peanut butter and a little water.

SKEWERED BEEF SATAY 1 cup reduced-sodium soy sauce 2 tablespoons packed brown sugar 2 teaspoons salad oil 1 teaspoon ground coriander 1 teaspoon ground cumin 1 lb. boneless beef top sirloin steak, trimmed, 1 inch thick 1 medium onion 3 tablespoons smooth peanut butter Chopped fresh cilantro (optional garnish) 1. In large bowl, mix first 5 ingredients. Cut steak into 1 inch cubes; cut onion through root end into 8 wedges. Stir steak cubes and onion wedges into soy sauce mixture; let stand for 15 minutes.

2. Pre-heat broiler. Alternate steak and onion on skewers; reserve marinade.

Place skewers on broiling rack 4 to 5 inches from heat source. Broil for 5 minutes for medium-rare, or until of desired doneness, turning skewers often.

3. In small saucepan over medium-high heat, bring reserved marinade to a boil.

Whisk in peanut butter and 1 cup water; heat through. Pour into serving bowl as dipping sauce for beef; garnish with cilantro. Makes 4 servings.

Per serving: 313 calories, 31 g protein, 15 g fat, 14 g carbohydrate, 76 mg cholesterol, 716 mg sodium.

BANGKOK SALAD 1 cup seasoned rice-wine vinegar 1 tablespoon coarsely chopped fresh cilantro 1 teaspoon ground ginger 1 teaspoon crushed red pepper 1 medium head iceberg lettuce, thinly sliced 6 radishes, quartered IN a medium salad bowl, whisk first 4 ingredients. Add lettuce and radishes: gently toss with dressing. Makes 4 servings.

Per serving: 28 calories, 1 g protein, trace fat, 6 g carbohydrate, 0 mg cholesterol, 10 mg sodium.

MENU Glazed Steak Dijon Savory Broiled Vegetables Garlic French bread Pre-heat broiler and toss all ingredients for the vegetables in a broiling pan without the rack. Coat steak with the pungent mustard-horseradish topping; place on a rack set over vegetables and broil for about 16 minutes -- the vegetables will cook in the time it takes to broil the steak. For a perfect accompaniment, pop garlic French bread in the oven alongside the broiling pan .

GLAZED STEAK DIJON 3 tablespoons Dijon mustard 1 tablespoon prepared horseradish 2 teaspoons salad oil 13 lbs. beef top-round steak, trimmed, 11 inches thick Chicory or other lettuce leaves (optional) Fresh marjoram (optional garnish) 1. Pre-heat broiler. In a cup, mix mustard, horesradish and oil; set aside. 2.

Prepare Savory Broiled Vegetables (recipe follows). Set broiling rack over vegetables. Lightly score both sides of steak; place on rack over vegetables.

Brush steak with some mustard mixture.

3. Broil steak 3 to 4 inches from heat source for 8 minutes; turn and brush with remaining mustard mixture. Broil for 8 minutes, or until steak is medium-rare and vegetables are tender-crisp. Let steak stand for a few minutes before thinly slicing on diagonal, across the grain. Serve steak slices with some chicory (if using) on top of garlic bread, if you like. Garnish with marjoram. Makes 6 servings.

Per serving: 204 calories, 30 g protein, 8 g fat, 1 g carbohydrate, 78 mg cholesterol, 284 mg sodium.

SAVORY BROILED VEGETABLES 12 small pattypan squash, halved 1 medium red onion, cut into thin wedges 1 pound shiitake or button mushrooms 2 tablespoons olive oil 1 teaspoon dried Italian seasoning 1 teaspoon salt 1 teaspoon cracked black pepper MENU Maple-Mustard Lamb Chops Rosemary-Roasted Potatoes Steamed string beans Fresh pears Iced tea PRE-HEAT oven and put potatoes in to roast. Meanwhile, steam some fresh string beans (we used a combination of wax and green beans) and prepare the chops.

Succulent pears are an elegant dessert.

MAPLE-MUSTARD LAMB CHOPS 1 teaspoon salad oil 8 lamb rib or loin chops, trimmed, 3 inch thick 1 medium onion, thinly sliced 1 cup maple syrup 1 cup grainy Dijon mustard 4 teaspoons cider vinegar 1 teaspoon black pepper 1. Heat oil in large skillet over medium-high heat. Add lamb chops and onion; cook for 4 minutes. Turn chops; continue to cook for 4 to 5 minutes for medium-rare, or until of desired doneness.

2. Meanwhile, in small bowl, stir together remaining ingredients. Add maple syrup mixture to skillet with chops; bring to a boil. Cook for 1 minute, or until sauce thickens slightly; turn chops once to coat with glaze. Makes 4 servings.

Per serving: 332 calories, 27 g protein, 15 g fat, 21 g carbohydrate, 90 mg cholesterol, 551 mg sodium.

ROSEMARY-ROASTED POTATOES 12 small, red-skinned potatoes, quartered 2 tablespooons (1 stick) butter or margarine, melted 1 teaspoon dried rosemary, crushed 1 teaspoon salt 1 teaspoon coarsely ground black pepper Fresh rosemary (optional garnish) PRE-HEAT oven to 450 degrees F. In small roasting pan, toss potatoes, butter, crushed rosemary, salt and black pepper until well combined. Roast potato mixture for 20 to 25 minutes, stirring after 10 minutes. Garnish potatoes with fresh rosemary. Makes 4 servings.

Per serving: 144 calories, 2 g protein, 6 g fat, 21 g carbohydrate, 16 mg cholesterol, 341 mg sodium.

MENU Sizzling Caribbean Pork Lime-Scented Rice Tropical fruit Juice spritzer For a bright taste of the islands, try this easy, elegant supper. Start with the rice; while it's cooking, cut up the vegetables and brown the pork. Next, remove pork from skillet and saute vegetables with spices; return pork to pan and heat through. To finish, stir cilantro and lime into rice. Tropical fruit and a refreshing citrus-and-seltzer spritzer round out the meal.

SIZZLING CARIBBEAN PORK 2 tablespoons all-purpose flour 1 teaspoon salt 1 pork tenderloin (about 1 lb.), trimmed, cut into 3 -inch cubes 2 tablespoons salad oil 2 medium garlic cloves, minced 1 medium onion, coarsely chopped 1 teaspoon ground ginger 1 to 1 teaspoon crushed red pepper 1 teaspoon ground cinnamon 1 teaspoon ground allspice 1 can (14 1 to 16 oz.) tomatoes 2 small green peppers, coarsely chopped 1 medium papaya or 2 bananas, peeled and cut into chunks 1. Combine flour and salt in a bag. Add pork and shake to coat. Heat oil in large skillet over medium-high heat. Add pork; saute until browned on all sides, about 8 minutes. With slotted spoon, remove pork to small bowl.

2. To dripping in skillet, add garlic, onion, ginger, red pepper, cinnamon and allspice; saute for 3 to 4 minutes, stirring frequently.

3. Return pork to skillet. Add tomatoes with juice, breaking them up with a spoon; add green pepper. Bring to a boil; then reduce heat to low. Cover and simmer for 5 to 10 minutes, adding papaya during last few minutes cooking.

Makes 4 servings.

Per serving: 273 calories, 26 g protein, 10 g fat, 19 g carbohydrate, 74 mg cholesterol, 509 mg sodium.

LIME-SCENTED RICE 1 cup uncooked long-grain rice 1 tablespoon butter or margarine 1 teaspoon salt 1 small lime 2 tablespoons chopped fresh cilantro or parsley Lime slices (optional garnish) IN medium saucepan over high heat, combine rice, butter, salt and 2 cups water; bring to a boil. Reduce heat to low, cover and simmer for 15 minutes, or until rice is tender and liquid is absorbed. Meanwhile, grate peel from lime and squeeze juice. Stir grated lime peel, lime juice and cilantro into rice. Garnish with lime slices. Makes 4 servings.

Per serving: 196 calories, 3 g protein, 3 g fat, 38 g carbohydrate, 8 mg cholesterol, 305 mg sodium.

MENU Chicken Kabobs with Peach Sauce Two-Vegetable Couscous Sparkling water Seasoned with rosemary and served with a tangy peach sauce, these kabobs are a snap to make. First, prepare the one-step peach sauce. Next, pre-heat broiler and thread rosemary-scented chicken and lemon wedges on skewers. (If you're lucky enough to have fresh rosemary in your garden, use larger branches as skewers.) While the chicken cooks, make the colourful couscous.

CHICKEN KABOBS WITH PEACH SAUCE 1 can (16 oz.) sliced peaches in light syrup, drained 2 tablespoons peach preserves 1 tablespoon spicy brown mustard 1 tablespoon cider vinegar 2 tablespoons olive oil 1 teaspoon dried rosemary, crushed 1 teaspoon salt 1 teaspoon cracked black pepper 1 lb. boneless, skinless chicken-breast halves, cut into 1-inch chunks 1 or 2 lemons, cut into thin wedges Fresh rosemary (optional garnish) For peach sauce: In blender or food processor fitted with steel blade, puree peaches, peach preserves, mustard and vinegar; set sauce aside.

Pre-heat broiler. In shallow bowl, mix oil, dried rosemary, salt and pepper; add chicken, stirring to coat.

Alternate chicken and lemon wedges on skewers; place on broiling rack about 4 inches from heat source. Broil for 8 to 10 minutes, or until chicken is cooked through, turning once. Serve kabobs with peach sauce; squeeze juice from lemons on chicken. Garnish with rosemary. Makes 4 servings.

Note: These kabobs may be grilled instead of broiled.

Per serving: 284 calories, 27 g protein, 9 g fat, 27 g carbohydrate, 66 mg cholesterol, 393 mg sodium.

TWO-VEGETABLE COUSCOUS 11 cups chicken broth or water 1 cup quick-cooking couscous 1 cup frozen green peas 1 jar (7 oz.) roasted red peppers, drained and chopped IN medium saucepan over high heat, bring chicken broth to a boil. Stir in couscous and peas. Remove from heat; cover and let stand for 5 minutes. Add peppers; fluff with a fork to separate grains of couscous. Makes 4 servings.

Per serving: 164 calories, 7 g. protein, 1 g fat, 33 g carbohydrate, 0 mg cholesterol, 416 mg sodium.

MENU Frittata-Stuffed Pitas Romaine-and-Avocado Salad with Lime Dressing Fruit with yogurt First, make the frittata; while it's cooking, prepare romaine lettuce and avocado and toss with lime dressing. Then stuff pitas with lettuce and wedges of warm fittata. For a perfect finish, serve fruit with your favourite yogurt.

FRITTATA-STUFFED PITAS 8 eggs 1 cup grated Parmesan cheese 3 teaspoon dried oregano 1 teaspoon salt 2 tablespoons (1 stick) butter or margarine 1 small onion, chopped 1 can (14 oz.) artichoke hearts (do not use marinated), drained and quartered 2 plum tomatoes, thinly sliced 4 whole-wheat pitas 4 romaine lettuce leaves (reserve rest for the salad) IN a large bowl, beat eggs, cheese, oregano, salt and 2 tablespoons water.

Melt butter in 10-inch overproof skillet over medium-high heat. Add onion; saute for 3 minutes, or until tender. Add artichoke hearts; saute for 1 minute. Pour egg mixture over vegetables. Redue heat to low; cover and cook for 10 to 15 minutes, or until bottom is lightly browned but top of frittata still slightly runny.

Pre-heat broiler. Arrange tomatoes on top of frittata. Broil for 2 to 3 minutes, or until frittata is just set; cut into 4 wedges. Stuff pitas with frittata wedges and lettuce leaves. Makes 4 servings.

Per serving: 427 calories, 23 g protein, 18 g fat, 44 g carbohydrate, 444 mg cholesterol, 951 mg sodium.

ROMAINE AND AVOCADO SALAD 3 tablespoons olive oil 2 tablespoons lime juice 1 teaspoon cracked black pepper Dash of salt Romaine lettuce 1 small avocado, peeled, pitted and sliced IN small bowl, whisk first 4 ingredients. Arrange lettuce leaves and avocado on salad plates; drizzle with dressing. Makes 4 servings.

Per serving: 173 calories, 3 g protein, 16 g fat, 7 g carbohydrate, 0 mg cholesterol, 48 mg sodium.

An ovenproof skillet is handy for making frittatas and other stovetop-to-oven dishes. If you don't own a ovenproof skillet, wrap the handle of a regular skillet in aluminum foil.

MENU Honey-Mustard Chicken Teriyaki Chinese Cabbage Slaw Take-out sesame noodles HOW TO STOCK THE CUPBOARD WITH FLAVOUR Chicken or beef bouillon cubes (or canned broth) make a great base for sauces, soups and gravies. A fat-cutting hint: You can saute meats and vegetables in a very small amount of oil if you combine it with a few tablespoons of broth.

Sherry makes a rich, mellow addition to cream sauces or stir-fried dishes. It should always be purchased in a liquor store -- supermarket cooking sherry is very high in sodium.

Rice vinegar has a tart-sweet, delicate flavour that will brighten the taste of hot or cold vegetables and salads.