The best cook book ever- and a great fish stick reciepe for

The best cookbook ever: Eating Well 500 Calorie Dinners, Easy, Delicious Recipes& Menus- this pairs main- course with side dishs even dessert all for 500 calories- the have a vegetarian section- and The even have fish-sticks that my kids not only like but literally beg for.....'mommy when can we have fish sticks again" Truth is I really like it too!! Sample menu and fish stick reciepe below:

Recipe for Fishsticks:

Eating Well Fish Sticks
Active time 30 minutes Total 40 minutes

Canola oil cooking spray

1. 1 cup whole-wheat dry breadcrubs or 1/2 cup lain dry breadcrumbs (for reciepe for homemade breadcrumbs see pg 207)
2. 1 cup whole-rain cereal flakes (i use fiber one to get a little extra fiber in)
3. 1 teaspoon leon pepper
4. 1/2 teaspoon garlic powder
5. 1/2 teaspoon paprika
6. 1/4 teaspoon salt
7. 1/2 cup all purpose flour
8. 2 large egg whites beaten
9. 1 pound tilapia fillets cut into 1/2 by 3 inch strips

1. Preheat oven to 450 set a wire rack on a baking sheet; coat with cooking spray
2. Place 1-6 in a food processor or blender and process until finely ground. transfer to a shallow dish
3. Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides of the breaded fish with cooking spray
4. Bake until the fish is cooked through and the breading si golden brown and crisp, about 10 min

makes 4 servings

Per serving

289 claories
3g fat (1 g sat, 1g mono)
57mg cholesterol
37 g carbs
31 g protein
4 g fiber (more if fiber one is used)
373 mg sodium
436 mg potassium
nutrition bounus folate 19% daily value

500 Calorie menu (serve with one from each group)
Butternut & Barley Pilaf, page 187 (176 cal per serving)
or
Chesy Broccoli-Potato Mash, page 188 (135 cal per serving)

Shredded cabbage with lemon, salt pere and 1/2 ts extra virgin olive oil 1/2 cup 38 cals
or
steamed asparagus with chopped fresh chives 1/2 cup 20 cals