Chicken Slenders
Provides 4 Serving

12 ounces skinless, boneless chicken-breast halves
1 egg, slightly beaten
1 tablespoon honey
1 teaspoon prepared mustard
2 cups cornflakes, finely crushed Dash of black pepper

1. Preheat oven to 450F. Cut chicken into 3 by 3/4 inch strips. In a shallow dish, combine egg, honey and mustard. In another dish, stir together cornflake crumbs and pepper.
2. Dip chicken strips into the egg mixture; roll in crumb mixture to coat. Arrange chicken strips on an ungreased baking sheet.
3. Bake about 12 minutes, or until outsides are golden and chicken is no longer pink.

Nutritional Value per serving: 212 calories, 23g protein, 23g carbohydrate, 3g fat (1g saturated), 0g fiber

LOW CALORIE SAUCES:
1/4 c. Dijon mustard + 1 tsp. honey = Homemade Honey Mustard
1/4 c. ketchup + pinch chili power = Jumpin' Ketchup
1/2 c. low-fat sour cream + fresh lime + fresh cilantro= Zesty Sour Cream
1/2 c. low-fat mayo + 1 tsp. dried dill + 1 tsp. garlic powder = Spiced Mayo

Maple Salmon With Greens, Edamame & Walnuts
Provides 4 Servings

3 Tsp pure maple syrup
2 Tsp balsamic vinegar
1 Tsp lemon juice
1 Tsp Dijon mustard
1 Tsp finely chopped shallot
1/4 tsp sea salt
1/4 tsp freshly ground black pepper
2 Tsp olive oil
2 tsp snipped fresh rosemary
4 5-ounce fresh or frozen skinless salmon fillets, about 1 inch thick
1 6-ounce package fresh baby spinach
1/2 cup cooked shelled edamame
1/2 cup red bell pepper strips
1/4 cup chopped walnuts, toasted

1. In a small saucepan, combine maple syrup, vinegar, lemon juice, mustard, shallot, salt & pepper. For dressing, in a small bowl, stir together 2 tablespoons of the maple syrup mixture & the olive oil; set aside.

2. For glaze, heat the remaining maple syrup mixture to boiling; reduce heat. Simmer, uncovered, about 5 minutes, or until syrupy. Remove from heat; stir in rosemary.

3. Preheat broiler. Place fish on the greased, unheated rack of a broiler pan and brush with half the glaze. Broil 6 to 7 inches from heat for 5 minutes. Turn fish over; brush with remaining glaze. Broil for 3 to 5 minutes more, or until fish begins to flake when tested with a fork

4. Meanwhile, In a large bowl, combine spinach, edamame, pepper strips & nuts. Drizzle spinach mixture with dressing; toss to coat. Spoon salad onto plates; top with fish.

Nutritional Value: 460 calories, 33g protein, 18g carbohydrate, 28g fat (5g saturated), 3g fiber