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Wings and fries, healthy-style. The most popular meal so far!

Honey Mustard Chicken Wings

Makes 6 servings

31/2 pounds chicken wings (12 wings)

2 tablespoons honey

4 tablespoons Dijon mustard

3 tablespoons lemon juice

1. Trim the chicken wings and pat dry. Place in a gallon zip-top bag.

2. Mix the honey, mustard, and lemon juice in a measuring cup.

3. Pour over the chicken wings. Zip the bag and squish the chicken around until all the wings are coated. Let marinate for 30 minutes.

4. Preheat the oven to 400 degrees. Place the chicken wings on a rack set above a foil-lined pan and bake until sticky and golden, about 30 minutes.

- From Good Cooking, The New Basics (Silverback, 2005)

Per serving: 462 calories, 60 grams protein, 6 grams carbohydrates, 6 grams sugar, 17 grams fat, 202 milligrams cholesterol, 316 milligrams sodium, no dietary fiber.

Baked Potato, Carrot & Parsnip Strips

Makes 6 servings

4 yellow fleshed

potatoes, skin left on

3 carrots

3 parsnips

Olive oil

Salt and pepper


1. Scrub the potatoes, carrots and parsnips.

Slice the vegetables in strips to resemble

steak fries.

2. For the potatoes: Cut in half, then place flat

side down and cut into strips about ¼ inch

in width. Cut those pieces in half again if

too wide.

3. Slice the carrots and parsnips into similar


4. Place the vegetables in a zip-top gallon bag

and fill with cold water. Allow to soak for 30

minutes (to remove starch).

5. Drain the vegetables and pat dry. Lay on a

foil-lined sheet brushed lightly with olive oil.

Lightly brush the vegetables with olive oil.

Sprinkle lightly with salt, pepper and


6. Bake in a 400° F oven for 30 to 35

minutes (with the chicken wings, switching

places halfway through to make sure each

browns nicely).

7. Serve hot.

Per serving: 104 calories, 1 g fat, 394 mg sodium, no cholesterol, 21 g carbohydrates, 3 g dietary fiber,

trace sugar, 3 g protein.