Ingredients:

1 teaspoon extra-virgin olive oil
5 cherry tomatoes, halved
1 scallion, sliced
1 cup baby spinach, washed, with water still clinging to leaves
1/2 cup liquid egg substitute, such as Egg Beaters
1/4 cup shredded reduced-fat Cheddar cheese
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper
1 tablespoon water

Directions
1. Spray a small nonstick skillet with cooking spray. Add oil and heat over medium-high heat. Add tomatoes and scallion and cook, stirring once or twice, until softened, 1 to 2 minutes. Place spinach on top, cover and let wilt, about 30 seconds. Stir to combine.
2. Pour in egg substitute, reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
3. Sprinkle cheese, salt and pepper over the omelet. Lift up an edge of the omelet and drizzle the remaining 1 tablespoon water under it. Cover, reduce heat to low and cook until the egg is completely set and the cheese is melted, about 2 minutes. Fold over using the spatula and serve

1/3 cup honey
1/3 cup low-sodium soy sauce
1/3 cup rice vinegar
2 cloves garlic, crushed
1 tablespoon freshly grated ginger
6 skinless, boneless chicken breasts, 4 to 6 ounces each

STEPS:

1. Combine the honey, soy sauce, vinegar, garlic and ginger in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.
2. Spray the grill grate with non-stick spray (or oil it well) and preheat the grill to medium-high.
3. Season the chicken breasts with salt and pepper.
4. Grill the chicken on each side until it is cooked through, about 2 to 4 minutes per side, depending on thickness. Brush them on both sides with the honey mixture, then grill 2 to 3 minutes more on each side.
5. Drizzle the chicken with the remaining honey mixture and serve with a half cup of brown rice

Ingredients

3/4 cup lite soy sauce
2/3 cup honey
1/3 cup dry sherry*
1/2 teaspoon garlic powder
1/4 teaspoon ground ginger
1 1/2 pounds fresh asparagus spears
6 skinned and boned chicken breast halves, cut into 1/4-inch strips
1/4 cup stone-ground mustard
2 tablespoons sesame seeds, toasted
3 medium tomatoes, cut into wedges
8 cups mixed salad greens
Honey-Mustard Dressing
Preparation

Stir together first 5 ingredients; set 1/2 cup mixture aside.
Pour remaining soy sauce mixture evenly into 2 heavy-duty zip-top plastic bags. Snap off tough ends of asparagus, and place asparagus spears in 1 bag. Add chicken to remaining bag. Seal and chill at least 2 hours.
Drain chicken and asparagus, discarding marinade. Place chicken on a lightly greased roasting pan. Place asparagus in a lightly greased 13- x 9-inch pan.
Stir together reserved 1/2 cup soy sauce mixture, mustard, and sesame seeds. Pour 1/2 cup mixture over chicken and remaining 1/4 cup over asparagus.
Bake chicken at 425° for 5 minutes. Place asparagus in oven, and bake chicken and asparagus 10 minutes or until chicken is done. Cool, if desired. Place separately in zip-top plastic bags, and chill 8 hours, if desired.
Arrange chicken, asparagus, and tomato over salad greens, and drizzle with Honey-Mustard Dressing.

* 1/3 cup pineapple juice may be substituted for the sherry.

Ingredients
4 ounces low-fat, sugar-free lemon yogurt
1 teaspoon fresh lime juice
1 teaspoon lime zest
4 to 6 pineapple chunks
4 to 6 strawberries
1 kiwi, peeled and diced
1/2 banana, cut into 1/2-inch chunks
4 to 6 red grapes
4 wooden skewers

Directions
In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed.
Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.