Words Harninder Jacquot, Reel Meals YYJ
Photo Sarah Hartley Photography
I scream! You scream! We all scream for … protein? Cottage cheese offers several health benefits, including supporting weight loss, providing essential nutrients and promoting muscle growth. It is also a good source of calcium, which is important for bone health. Whether you are a gym-going beast, someone looking to cut some calories but not flavour, or just looking for some fun new recipes, these three recipes made with cottage cheese are for you! Not only are these recipes delicious, but there is also the added benefit of the nutritional breakdown courtesy of Emily Windebank from Pathway Coaching (find that at www.seasidemagazine.ca). What tastes better than knowing what food is going into your body? From my kitchen to yours … enjoy the recipes.
Cottavocado Breakfast Stack
Serves 1
1 slice toasted rye bread
¼ tsp butter
1 egg
2 thin slices tomato of choice (heirloom is a fantastic choice here)
3 thin slices red onion rounds
2 tbsp cottavocado spread
1 tsp chili crisp (or any hot sauce of choice)
Cottavocado Spread
Makes 1 cup
½ cup 2% cottage cheese
½ avocado
¼ cup cilantro (leaves and some stems)
1 tbsp minced garlic
1 tsp cumin
1 jalapeño, roughly chopped (add more for more kick)
salt to taste
For the Cottavocado Spread Combine all ingredients together in a high-speed blender or using a hand blender. Blend all ingredients until combined. The consistency will be thick and creamy with some texture from the cilantro and garlic.
To create The Stack – In a non-stick frying pan, melt 1/4 tsp of butter until bubbling but not brown. Crack one egg into the buttered pan ensuring the yolk stays intact. Allow the bottom of the egg to set (about 15 seconds). Pour ½ cup of water into the pan and cover. Allow the yolk to set (about 1 minute). Remove the pan from the heat and remove the lid. Toast 1 piece of rye toast to your liking. Slice your tomato and red onion. To your toasted rye, spread 2 tbsp Cottavocado spread, lay your tomatoes and onions on top. Gently place your egg on the layered toast and top with your hot sauce of choice.
Calories: 280
Carbs: 21g
Fat: 15g
Protein 14g
Want to bump up the protein? Scramble the egg with 1/2 cup of egg whites for an extra 13g.
Panko Crusted, Spinach and Cottage Cheese stuffed Chicken
Serves 1
1 chicken breast butterflied and pounded thin
¼ cup cooked spinach
¼ cup cottage cheese blended smooth
1 tsp garlic powder
1 tsp dried basil
¼ tsp red pepper flakes
salt and pepper to taste
For Crust:
¼ cup panko breadcrumbs
2 tbsp flour for dredging
1 egg for dipping
2 tbsp olive oil
½ cup cooked brown rice
4 beets peeled, quartered and boiled until al dente
1 tsp dried thyme
Lay chicken flat on cutting board. To butterfly, use a sharp knife to cut horizontally from the thickest part of the breast. Stop your slice about 1 inch before the thinnest part of the breast. Ensure you do not cut the breast in half. Lay the breast flat and cover with plastic wrap. Using a meat mallet or a rolling pin, pound the chicken to an even layer. Do your best not to create any holes in the chicken. In a bowl, mix spinach, cottage cheese, garlic, basil, pepper flakes together. Salt and pepper the filling to taste. Place the filling down in a flat layer in the middle of the chicken lengthwise. Leave a 1-inch space with no filing around the chicken. Place the chicken on a new large rectangular piece of plastic wrap. Start by folding the edges of the chicken with no filling inward. Then take the chicken and roll it like a cinnamon roll. Take the plastic wrap and create a tight wrap around the chicken roll. Place it in the freezer for about 1 hour. Once the chicken is slightly frozen, remove the plastic wrap and coat it in flour, dip it in the egg wash and finally coat it with panko breadcrumbs. Turn the oven to 350° while you brown the chicken on the stove top. Take a pan that is oven safe and heat 2 tbsp oil. On medium high heat, brown the chicken crust on all sides. Once all sides are slightly browned, place the frying pan in the oven. Allow the chicken to cook for 15 minutes. While the chicken cooks, peel and slice beets. Boiled them in enough hot water so they are just covered. On high, boil the beets for about 10/15 minutes until fork tender. Drain the beets and toss with dried thyme. Cook the rice by your preferred method. Take the chicken out of the oven and allow to rest for at least 5 minutes. Using a sharp knife, slice the chicken into 2-inch medallions.
Chicken:
Calories: 585
Carbs: 59g
Fat: 22g
Protein: 41g
Nutty Chocottage Dessert
Serves 2
Crust:
¼ cup oats
12 almonds
2 tbsp coconut flakes
3 dates
2 tbsp water
Filling:
½ cup cottage cheese
5 dates, softened
1 tsp almond butter
1 tsp coconut oil
2 tbsp coconut milk
2 tbsp cocoa powder
1 tsp vanilla extract
12 fresh raspberries
For the crust – in a high-speed blender or food processor, blend ingredients together until they are a small gravel texture. Add water (1 tbsp at a time) until light paste forms. In a small spring-form pan (4 inch) lined with parchment paper, press the filling into the bottom. Bake for about 10 minutes until lightly browned. As the crust cools, prepare the filling by blending all of the ingredients except the fresh raspberries together. The filling will have a pudding-like consistency. Pour the mixture into the cooled crust and top with berries. Place the dessert into the freezer for about 1 hour until the filling sets. Remove the dessert from the spring-form pan and enjoy!
Chocottage Dessert:
Calories per serving: 260
Carbs: 38
Fat: 9
Protein: 10
