Twice Baked Sweet Potatoes

2 medium sweet potatoes (8-10 ounce each)
3 ounces Canadian bacon, diced
2 tablespoons reduced-fat sour cream
3 tablesspoons chopped fresh chives
2 tablespoons shredded reduced-fat sharp cheddar cheese

Pierce potatoes with a fork, and arrange on paper towels.

Microwave on high 12 minutes; turn potatoes over after 6 minutes. Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4-inch-thick shells. Mash pulp with 3 ounces Canadian bacon, 2 T sour cream, and 2 t chives in a bowl. Spoon mixture into shells.

Sprinkle 2 T cheese over tops of potatoes. Microwave on high 2 minutes, and sprinkle with 1 t chives.

Serving Size: 1 potato
Calories 341
Fat 6 g (sat 3g, mono 2g, poly 1g)
Protein 15 g
Carb 57 g
Fiber 7 g
Cholesterol 30 mg
Iron 2 mg
Sodium 681 mg
Calcium 109 mg

Oven "Fried" Chicken Fingers with Honey Mustard Dipping Sauce

Sauce:
1/4 cup honey
1/4 cup spicy brown mustard

Chicken:
1 1/2 pounds chicken breast tenders (about 16 pieces)
1/2 cup low-fat buttermilk
1/2 cup coarsely crushed corn flakes
1/4 cup seasoned breadcrumbs
1 tablespoon instant minced onion
1 teaspoon paprika
1/4 teaspon dried thyme
1/4 teaspoon black pepper
1 tablespoon vegetable oil

To prepare sauce, combine honey and mustard in a small bowl; cover and chill.

Preheat oven to 400 degrees F.

To prepare chicken, combine chicken and butermilk in a shallow dish, cover and chill 15 minutes. Drain chicken, discarding liquid.

Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add chicken 4 piences to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400 degrees for 4 minutes on each side or until done. Serve with sauce.

Serving Size: 2 chicken tenders
Calories 185 (18% from fat)
Fat 3.7 g (sat 0.8g, mono 1.2 g, poly 1.2 g)
Protein 21.6 g
Carb 16 g
Fiber 0.3 g
Cholesterol 49 mg
Iron 1.3 mg
Sodium 306 mg
Calcium 46 mg