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Low CarbStella Juarez, the author of the cookbook Stella's Kitchen, writes these cottage cheese and tuna tips: Cottage Cheese Combos Cottage cheese is a great high-protein snack often overlooked for its protein content. Just one half-cup serving of low-fat 2%-cottage cheese has 16 grams protein. Even those who closely monitor their carb intake can partake in it because a serving yields only four grams of carbohydrates. Here are a few flavor combinations to try with your next scoop of cottage cheese. Pepper: Sprinkle cottage cheese with a few dashes of fresh cracked pepper. Tapioca Pudding: If you like tapioca pudding, try this low-carb alternative: For each half-cup serving, mix in ½ teaspoon vanilla and 1 packet artificial sweetener. Summer Fruit: A few strawberries, blueberries, chopped banana or pineapple on top go a long way with cottage cheese. If the fructose is a concern, try using tropical or strawberry-banana flavored sugar-free drink mix as an alternative fruit flavoring. Crunchy Vegetable: Adding diced red onion, chopped green pepper or even diced tomatoes makes a small but appreciable difference to a scoop of cottage cheese. Morning Preserves: Add 1 tablespoon sugar-free or reduced-sugar preserves per half-cup of cottage cheese. Chocolate Mousse: Add a half-scoop of chocolate-flavored protein (or 1 teaspoon of cocoa plus 2 packets artificial sweetener), and 1 tablespoon sugar-free chocolate instant pudding mix and whip in blender (you may need to add a little water or milk to thin it a little bit). Top with one walnut, diced finely, and chill until serving. It’s Tuna Time! Tuna has long been a favorite protein source for muscle builders, dieters and athletes. It’s cheap, fast, portable and pre-portioned in convenient sizes. Did I mention it was cheap? The fact is, it is a great source of protein and omega-3 essential fats and it makes a great snack too. Solid white albacore can taste great all by itself if it fits your budget. If not, here are a few “straight outta the can” recipes you can use to bring a little life into your next can of chunk tuna, or even canned chicken. For variety, salmon may be used in these simple combinations. Lemon-Pepper Tuna: Lemon juice and fresh ground pepper or sprinkle with lemon pepper seasoning Balsamic Tuna: Balsamic vinegar and fresh ground pepper Mustard-Dill Tuna: Dill, 1 tablespoon mustard and chopped celery Southwest Tuna: 1 tablespoon nonfat mayo, ¼ of an Anaheim green chile, black pepper Honey-Mustard Tuna: 1–2 tablespoons honey mustard Tuna Fried Rice: Sauté cooked brown rice, chopped green or yellow onions and egg whites in pan sprayed with butter flavored nonstick spray. Mix in tuna and serve. Tuna-Stuffed Tomato: Mix 1 tablespoon nonfat mayo, pepper and tuna and stuff inside a tomato. Top tomato with a slice of mozzarella cheese and bake in a toaster oven until the cheese melts. Old El Paso Tuna: 1 heaping tablespoon salsa or 1 tablespoon chopped green chile peppers Tuna Italiano: 1 tablespoon Italian dressing or olive oil vinaigrette, fresh ground pepper Tuna Piccata: 1 teaspoon capers, lemon juice, ½ teaspoon parsley, fresh ground pepper All-American Tuna: 1 tablespoon fat-free mayo, 1 chopped pickle, ½ stalk chopped celery or onion Texas Tuna: 1 tablespoon BBQ sauce Tuna Melt: 1 tablespoon fat-free mayo, 1 ounce cheese melted on top Tuna Parmesan: Mix in 1 tablespoon catsup, tomato sauce or spaghetti sauce. Sprinkle with breadcrumbs or a crushed cracker, top with 1 ounce low-fat mozzarella cheese. Cook in microwave or toaster oven until cheese melts. No-Time Tuna: 1 fork, 1 glass of water Stella offers this low-carb pancake recipe, and you'll find more great recipes and ideas from Stella at her website, stellaskitchen.com. Last edited by Laree. Contributors: |