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The Honolulu Advertiser
Easy cottage cheese salads tasty, healthy | The Honolulu Advertiser | Hawaii's Newspaper
Posted on: Wednesday, July 19, 2006

TASTE
 Easy cottage cheese salads tasty, healthy

 •  Principles of washoku

Associated Press

The colorful Double Tomato and Cottage Cheese Salad is a fresh and tasty variation on a summery theme.

California Milk Advisory Board via Associated Press

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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 range of fresh fruits and vegetables is bound to produce a healthy and mouthwatering snack or meal, often one that can easily be packed and carried out for lunch boxes or picnics.

All these recipes make one serving. Be prepared to make repeat orders when others see how well you're eating.

DOUBLE TOMATO AND COTTAGE CHEESE SALAD

  • 2/3 cup nonfat or low-fat cottage cheese

  • 1 tablespoon prepared sun-dried tomato pesto

  • 1 ripe tomato, medium size

  • 1/4 ripe 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 calories, 28 g protein, 10 mg cholesterol, 320 mg sodium, 4 g fiber, 8 g total fat (1.5 g saturated), 14 g carbohydrate

    COTTAGE CHEESE WALDORF SALAD

  • 2/3 cup nonfat or low-fat cottage cheese

  • 1/3 cup halved grapes (about nine to 12 grapes)

  • 2 tablespoons chopped walnuts

  • 2 tablespoons finely diced celery

  • 1/2 cup fresh lettuce torn into bite-size 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 calories, 29 g protein, 10 mg cholesterol, 330 mg sodium, 2 g fiber, 11 g total fat (1.5 g saturated), 16 g carbohydrate

    CITRUS AND COTTAGE CHEESE SALAD

  • 2/3 cup nonfat or low-fat cottage cheese

  • 1 teaspoon honey

  • 1 1/2 teaspoons sliced almonds, lightly toasted and chopped (plus extra for garnish)

  • 1 orange, peeled and segmented

  • 1 kiwi, 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 calories, 29 g protein, 10 mg cholesterol, 20 mg sodium, 6 g fiber, 3 g total fat (0.5g saturated), 36 g carbohydrate

    SPINACH AND COTTAGE CHEESE SALAD

  • 2/3 cup nonfat or low-fat cottage cheese

  • 1 tablespoon chopped, pitted Kalamata olives

  • 1/4 cup chopped fresh spinach

  • 2-inch piece of English cucumber, cut into 1/4-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 calories, 27 g protein, 10 mg cholesterol, 410 mg sodium, 1 g fiber, 2 g total fat (.5 g saturated), 6 g carbohydrate
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