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Egg White Scramble

1 cup egg whites scrambled

Cooked onions, mushrooms, cucumbers, peppers and tomato

1/ 4 cup Jack Soy Cheese

Cook veggies to point of personal preference and set aside, scramble egg whites and add veggies in pan. Mix up ingredients for a minute and place on plate and immediately sprinkle cheese on top.

Fish Baked in Lettuce Wrap

8 large lettuce leaves (romaine or head lettuce)

16 oz. Fish – halibut, cod, salmon, etc.

1/ 4 cup dried parsley

2 tsp. Onion powder

1/ 2 cup chopped onions

1 large carrot, grated

1/ 2 cup white wine

Preheat oven to 400 degrees. Lightly spray 9x13 inch baking dish with nonfat cooking spray. Wash and dry lettuce leaves. Line the bottom and sides of dish with lettuce leaves, extending over the edges of dish. Place half the fish in the bottom of the dish; sprinkle with parsley, onion powder, chopped onions and carrots. Arange remaining fish pieces on top. Pour wine over fish, cover with foil and bake in preheated oven 15-20 minutes, until fish flakes easily in thickest portion. This can be prepared ahead and refrigerated until ready to bake. Serve immediately.

Serves 4

Nutrition per serving

Calories 140

Carbs 6g

Cholesterol 49mill

Dietary Fiber 1g

Protein 21g

Sodium 78mill