These are not your “diet plates” of old. Here are four cottage cheese salads that sparkle with color, are vibrant with flavor and are a snap to assemble.
The clincher: They are still so good for you. Combining low-fat or nonfat cottage cheese with a rainbow of fresh fruits and vegetables produces a healthy snack or meal.
All these recipes make one serving. Be prepared to make repeat orders when others see how well you’re eating.
The recipes were provided by the California Milk Advisory Board.
Double tomato and cottage cheese salad
2/3cup nonfat or low-fat cottage cheese
1tablespoon prepared sun-dried tomato pesto
1ripe tomato, medium size
1/4ripe avocado, cut into 1/2-inch pieces
Salt and freshly ground black pepper
Lightly mix together the cottage cheese and sun-dried tomato pesto. Core the tomato and slice vertically into six partial wedges, cutting carefully so the tomato stays together at the bottom. Place the tomato on a plate or in a shallow bowl, opening the wedges slightly. Spoon cottage cheese mixture into the center of the tomato. Garnish with avocado pieces. Season to taste with salt and pepper.
Makes 1 serving. Per serving: 240 cal., 28 g pro., 10 mg chol., 320 mg sodium, 4 g fiber, 8 g total fat (1.5 g saturated), 14 g carbo.
Cottage cheese Waldorf salad
2/3cup nonfat or low-fat cottage cheese
1/3cup halved grapes (about 9 to 12 grapes)
2tablespoons chopped walnuts
2tablespoons finely diced celery
1/2cup fresh lettuce torn into bite-sized pieces
Salt and freshly ground black pepper
Lightly mix together the cottage cheese, grapes, walnuts and celery. On a plate or in a shallow bowl, arrange lettuce and top with cottage cheese mixture. Season to taste with salt and pepper.
Serving suggestion: Serve with celery and jicama sticks.
Makes 1 serving. Per serving: 270 cal., 29 g pro., 10 mg chol., 330 mg sodium, 2 g fiber, 11 g total fat (1.5 g saturated), 16 g carbo.
Cottage cheese and citrus salad
2/3cup nonfat or low-fat cottage cheese
1teaspoon honey
1 1/2teaspoons sliced almonds, lightly toasted and chopped (plus extra for garnish)
1orange, peeled and segmented
1kiwi, peeled and sliced into rounds
Lightly mix together the cottage cheese, honey and almonds. On a plate or in a shallow bowl, arrange a layer of fruit and top with a spoonful of cottage cheese mixture. Repeat one more layer. Garnish with extra almonds.
Variation: You can substitute an 8-ounce container of prepared citrus segments for the fresh fruit.
Makes 1 serving. Per serving: 280 cal., 29 g pro., 10 mg chol., 20 mg sodium, 6 g fiber, 3 g total fat (0.5g saturated), 36 g carbo.
Cottage cheese and spinach salad
2/3 cup nonfat or low-fat cottage cheese
1 tablespoon chopped, pitted Kalamata olives
1/2 cup chopped fresh spinach
1 2-inch piece of English cucumber, cut into 1/2-inch cubes (plus slices for garnish)
Salt and freshly ground black pepper
Lightly mix together the cottage cheese, olives, spinach and cubed cucumber. Season to taste with salt and pepper. Arrange cucumber slices on plate and spoon cottage cheese mixture over cucumber slices.
Makes 1 serving. Per serving: 150 cal., 27 g pro., 10 mg chol., 410 mg sodium, 1 g fiber, 2 g total fat (.5 g saturated), 6 g carbo.
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