Chickpea Salad Recipe

Ingredients : 

1 small shallot

3/4 cup non-fat cottage cheese

1/4 cup low-fat mayo.

1/4 cup non-fat buttermilk

1/4 cup skim milk

 1 Tbsp fresh dill

1/4 tsp salt

1/4 tsp freshly ground pepper

17 oz can chickpeas

3 cups cucumber

1/4 cup crumbled low-fat Feta cheese

1/4 cup red onion

1/2 cup creamy dill ranch dressing (recipe below)

Freshly ground pepper

Directions:

Prepare Dressing -

1) Add shallot to a food processor, finely chopped.

2) Add cottage cheese, mayonnaise, buttermilk and blending until smooth.

3)  Pour milk in while the processor is running; scrape down the sides.

4) Add dill, salt and pepper to taste.

Prepare Salad -

5) Combine chickpeas, cucumber, cheese and onion in a medium bowl.

6) Add dressing and pepper. Toss to coat. You can keep extra dressing refrigerated for up to one week.

Nutritional Information per 1/2 cup serving

Yield : 12 servings

Total Calories - 40

Total Carbs - 6 gm

Total Protein - 2 gm

Total Fat - 1 gm

Recipe: High Protein Cottage Cheese Pancakes

Ingredients

1/3 cup all-purpose flour

1/2 tsp baking soda

1 cup low-fat cottage cheese

1/2 Tbs oil

3 eggs, lightly beaten

Directions

Combine flour and baking soda in a small bowl

Combine the remaining ingredients – oil, eggs and cottage cheese – in a large bowl

Pour flour mixture into cottage cheese mixture, stir until just incorporated

Heat a large skillet over medium heat, coat with cooking spray

Pour 1/3 cup of batter into skillet and cook until bubbles appear on the surface.

Flip and cook the other side until brown

Serve with low-calorie syrup

Yield: 4 pancakes

Nutrition

1 serving = one pancake, no syrup

Calories 152

Carbohydrate 10 gm

Sugar 2 gm

Fat 7 gm

Protein 13 gm 

Recipe: Cottage Cheese Fluff

Ingredients
2 Cottage cheese, Fat-free, 24 oz containers
1 Whipped topping, Sugar-free, 8 oz container
2 Gelatin, sugar-free flavor of choice, 0.3 oz package 

Directions
Mix all ingredients in a large bowl and add your favorite fruit (optional).

Yield:  8 servings

Nutrition: Per 1-cup serving
Calories 220
Fat 3 gm
Carbs 24 gm
Sugar 4 gm
Protein 22 gm 

10 Healthy and Interesting Protein Dishes

1. Shrimp Cocktail – It doesn’t get any easier than this!
      
2. Chili and Beans –  Try ground beef, chicken or turkey and experiment with different beans to add fiber and additional vitamins and minerals.  Some of our favorites are kidney beans, black beans, pinto or white beans.
       
3. Chicken/Tuna/Seafood Salad – try serving on melba toast or other crunchy treat such as your favorite fresh vegetable.  Boiled egg can always be added for additional taste, interest and protein.  Don’t forget to add your favorite dry seasonings, celery, diced apple or other ingredient so that you can alter the flavor to meet your new taste preferences.
      
4. Egg Salad – can be made with boiled eggs, scrambled eggs or egg substitute 
   
   Flavor ideas:  Try seasoning with yellow curry, well-chopped celery, cayenne pepper and/or chives.  Greek yogurt or light olive oil mayonnaise work great to bind the egg mixture and provide moisture.  Try serving on well toasted whole grain bread as an open-faced sandwich with diced fresh tomato.  Salt and pepper to taste.

5. Salmon or Crab Cakes – These delicious treats from the sea are a regular delight on dinner tables across the world.  To keep these healthy, try baking them or frying in light cooking spray or baking them in a muffin pan.  There are many recipes available online.
   
   Flavor ideas:  Try dipping them in Greek yogurt seasoned with Greek seasoning, dill or your favorite dry seasoning for additional flavor and moisture.

6. Ginger Chicken Wrap – You will need boneless, skinless chicken breast, sliced  and light sesame ginger salad dressing and Boston or bibb lettuce leaves.  Simply wash and pat the lettuce leaf dry, spoon about 1-2 ounces of chicken breast into the center and top with the sesame dressing.  Additional favorite toppings might include fresh mango salsa, shredded carrot and cabbage slaw, red onion or fresh ginger.
   
   
7. Strawberry Cottage Cheese Dessert – 1/4 cup cottage cheese, 1 Tbsp. strawberry light or Greek yogurt.  Mix yogurt and cottage cheese together and add fresh or canned fruit if desired.
   
   
8. Black Bean Pepper Salad (recipe coming soon!)
   
   
9. Tofu Black Bean Dip – There are several recipes floating around at your local grocer or available online.  One of our patients absolutely loves this dish seasoned with a packet taco seasoning and baked in the oven.  Your kids won’t even know there is tofu in this dish!
   
   
10. Homemade Hummus –  Homemade versions of hummus can have a higher content of protein.  There are recipes available online and at your local grocer made out of chick peas, black beans, etc.  This is a delicious dip or spread and goes great with turkey, celery, tomatoes or carrots!