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Add a photoI’m increasing my cache of cottage cheese recipes, and this one from the Knudsen Cottage Cheese web site captured my interest. Perfect for summer luncheon entrees, this colorful salad can be chosen for heart-healthy and diabetic-friendly diets, especially if you select non-fat or low-fat cheeses and dressing, and whole grain pasta, and forego adding salt. I made a few adjustments to the recipe and it lends easily to other improvisions as well. Leftovers tasted great the next day too!
Here's the USDA National Nutrient Database breakdown for 1/8 of the recipe serving (using 2% cottage cheese and reduced-fat dressing): 197 calories; 8.6 g protein; 4 g fat; 29 g carbs; 100 mg calcium; 397 mg sodium. (If you use non-fat cottage cheese and non-fat dressing the numbers per 1/8 recipe serving size drop to: 164 calories; 1.3 g fat; 288 mg sodium.)
Ingredientes
- 2 1/2 cups cooked rotini pasta, drained well
- 1 1/4 cups broccoli florets, cut small
- 1 1/4 cups carrots, sliced thin (or substitute red bell pepper)
- 1 cup halved cherry tomatoes
- 3 green onions, sliced
- 1 16-ounce container Knudsen Low-Fat (2%) Cottage Cheese
- 1/2 cup low-fat ranch dressing
- Few dashes of hot sauce (optional)
- Fresh basil leaves, rolled and cut in strips for garnish
- 2 tablespoons fresh Parmesan cheese, grated
- Salt and pepper to taste (optional)
Direcciones
- NOTE: To brighten the broccoli, I drained some of the boiling pasta water over the broccoli florets and allowed to steep about 1 minute; then rinsed and drained it well.
- Combine the pasta, broccoli, carrots, tomatoes, and onions in large mixing bowl.
- Stir cottage cheese, ranch dressing and hot sauce together in medium bowl.
- Stir dressing into vegetables tossing lightly.
- Garnish with basil strips and Parmesan cheese. Salt and pepper to taste (optional).
- YIELD: Serves 8 as a side serving, or 5 to 6 servings entree size.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 139g | |
| Recipe makes 8 servings | |
| Calories 367 | |
| Calories from Fat 82 | 22% |
| Total Fat 9.3g | 12% |
| Saturated Fat 1.64g | 7% |
| Trans Fat 0.06g | |
| Cholesterol 6mg | 2% |
| Sodium 163mg | 7% |
| Potassium 315mg | 9% |
| Total Carbs 59.6g | 16% |
| Dietary Fiber 3.5g | 12% |
| Sugars 3.92g | 3% |
| Protein 10.94g | 18% |
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