Soup and Fishsticks (Haddock)

Meal Time: 6:50 PM

Ingredients

Soup

Ingredient	Amount	Fat
Green Beans	30g	0g
Celery	25g	0g
Diced Tomatoes	30g	0g
Spinach	30g	0g
Jicama	40g	0g
Cauliflower Rice	30g	0g
Low-Sodium Broth	480g (2 cups)	0g
Seasonings	To taste	Negligible

Fishsticks

Ingredient	Amount
Fresh Haddock Fillet (cut into "fish stick" portions)	7 oz
Egg White	1 large
Nutritional Yeast	2 tbsp (about 10g)
Garlic Powder	½ tsp
Onion Powder	½ tsp
Paprika (optional)	¼ tsp

Instructions

For the Soup:

1. In a medium pot, combine green beans, celery, diced tomatoes, spinach, jicama, cauliflower rice, and low-sodium broth.
2. Add seasonings of your choice (garlic powder, onion powder, paprika, etc.).
3. Cook on low heat for about 30 to 45 minutes, or until the vegetables reach your desired texture. "Happy texture" is the goal!
4. Optional: Add a wedge of Laughing Cow cheese for a creamy touch and enhanced flavor.

For the Fishsticks:

1. Preheat your air fryer to 400°F for several minutes.
2. Cut the haddock fillet into stick-sized portions.
3. In a small bowl, beat the egg white until slightly frothy.
4. In another bowl, mix the nutritional yeast, garlic powder, onion powder, and optional paprika.
5. Dip each haddock stick into the egg white, then roll in the nutritional yeast mixture until fully coated.
6. Place the coated fish sticks in the preheated air fryer basket in a single layer.
7. Cook at 400°F for 8-12 minutes, or until the fish sticks are cooked through and golden brown. (Time may vary depending on your air fryer model and stick thickness.)

Nutritional Information

Per Ingredient (Fishsticks)

Ingredient	Calories	Protein	Carbs	Fiber	Fat
Haddock (7 oz raw)	154 kcal	36g	0g	0g	1g
Egg White (1 large)	17 kcal	3.5g	0.2g	0g	0g
Nutritional Yeast (10g)	40 kcal	8g	2g	4g	0.5g
Cooking Spray (light)	~5 kcal	0g	0g	0g	0.5g

Meal Totals (Soup + Fishsticks)

• Calories: ~291 kcal
• Protein: ~52.5g
• Net Carbs: ~7g
• Fiber: ~9g
• Fat: ~2g

Note: Adding Laughing Cow cheese will increase calories and fat slightly.