Elegant but Easy Baked Salmon for Two

Quick and easy to prepare, but good enough for a special occasion.

cooking spray

2salmon fillets, 6-8 ounces each

1slice good quality white bread, processed to fine crumbs

1teaspoon unsalted butter, melted

1⁄2teaspoon thyme

3teaspoons raspberry vinegar

1tablespoon Dijon-style mustard

2 teaspoons granulated sugar

3⁄4teaspoon dry mustard

1⁄8teaspoon kosher salt

pinch freshly ground pepper, to taste

1tablespoon extra virgin olive oil

Preheat toaster oven to 450°F. Line baking dish with foil; coat lightly with cooking spray. Arrange salmon in prepared dish, skin side down.

Combine breadcrumbs, melted butter and thyme. Stir to combine; reserve.

Place vinegar, Dijon mustard, sugar, dry mustard, salt and pepper in a small bowl and whisk to blend. While whisking, add olive oil in a steady stream and whisk until emulsified. Spread 1 tablespoon of the mustard sauce over each fillet,

covering completely. Sprinkle breadcrumbs onto fish.

Bake salmon until cooked through and crumb topping is browned and crispy, about 10 to 12 minutes (10 minutes per inch of thickness). Transfer to warmed plates and drizzle with remaining mustard sauce to serve.

Nutritional information per serving:

Calories 352 (39% from fat) • carb. 17g • pro. 36g • fat 15g

• sat. fat 3g • chol. 94mg • sod. 375mg • calc. 33mg • fiber 0g

Oven Baked Chicken Fingers/Nuggets

with Honey Mustard Sauce

Makes 2 to 3 servings

cooking spray

10ounces boneless, skinless chicken breast (about 2 chicken breast halves)

1⁄2	cup buttermilk or plain fat-free yogurt
1	teaspoon soy sauce
1	teaspoon dry minced onion
1⁄2	teaspoon granulated garlic
3⁄4	cup fine bread crumbs
1⁄4	cup freshly grated Parmesan or Asiago cheese
1⁄2	teaspoon paprika (sweet or hot, to taste)
1⁄4	cup Dijon-style mustard
1⁄4	cup honey

Trim chicken of any excess fat and cut into “finger”-sized pieces or nuggets (about 11⁄2 inches square). Place in a medium bowl with buttermilk or yogurt, soy sauce, dry minced onion, and granulated garlic. Stir to combine and let rest for 30 minutes. After 30 minutes, preheat toaster oven to 425°F. Line the baking sheet with aluminum foil and coat with cooking spray.

Drain the chicken fingers. In a shallow dish combine the breadcrumbs, cheese and paprika. Dip the chicken fingers in the breadcrumb mixture and coat well. Arrange on the prepared baking sheet. Lightly spray chicken fingers with cooking spray, turn and spray second side. Bake in toaster oven for 15 minutes. You can prepare the sauce while chicken is baking. After 15 minutes, turn and bake for an additional 12 to 15 minutes, until chicken is completely cooked, crisply browned and juices run clear

(not pink).

For the sauce, place the mustard and honey in a small bowl and stir to blend. Chicken fingers may also be served with other prepared sauces or condiments such as BBQ sauce, ketchup or warm marinara sauce.

Nutritional information per serving:

Calories 390 (10% from fat) • carb. 56g • pro. 32g • fat 4g

• sat. fat 2g • chol. 62mg • sod. 542mg • calc. 229mg • fiber 0g