Getting the Most Bang For Your Exchanges

For those of you who crave volume.....

Utilize the proteins that give you double the amount.
Example: 4 ounces of Chicken would cost you 4 Protein Exch.
You can get 8 ounces of Fish (Seafood) for those same 4 Protein Exch.

Tonight my 10 ounces (raw weight) of scallops, haddock & shrimp, baked
with a
few crumbs on it will cook down to 8 ounces and cost me only 4 Protein
Exchanges,
and about 10 opt. cals. for the crumbs.