Weight Loss Surgery Cookbook

Chapter 20: Super Simple Cooking for One... or Two 289

T Cottage Veggie Salad

With a little spice and a hint of green onion, this cottage cheese is perfect to go with an

assortment of fresh veggies. This is an easy take-to-work lunch. You can mix up the

cottage cheese and pack your veggies the night before and store in the fridge. Then in

the morning you really have a grab-and-go meal. Now that’s fast food!

Stage: Regular foods

Preparation time: 5 minutes

Yield: 1 serving

1 In a small bowl, slightly mash beans with a fork. Add jalapeño, carrots, chili powder,

garlic powder, onion powder, and cumin. Mix well.

2 Coat a 9- or 10-inch nonstick skillet with nonstick spray and place over medium heat.

Place the tortilla in the center of the pan.

3 Spread bean mixture over the tortilla, leaving 1 inch of space around the edge. Sprinkle

cheese on the top and cook for 2 minutes or until the cheese melts.

Per serving: Calories 230 (From Fat 35); Fat 4g (Saturated 0g); Cholesterol 0mg; Sodium 480mg; Carbohydrate 41g

(Dietary Fiber 9g); Protein 11g; Sugar 3g.

(^3) ⁄ 4 cup low-fat cottage cheese
1 teaspoon chopped chives
(^1) ⁄ 4 teaspoon chili powder
6 peeled cucumber slices
4 halved cherry tomatoes
In a small bowl mix cottage cheese, chives, and chili powder. Serve with cucumber
slices and cherry tomatoes.
Per serving: Calories 170 (From Fat 45); Fat 5g (Saturated 2g); Cholesterol 15mg; Sodium 570mg; Carbohydrate
10g (Dietary Fiber 1g); Protein 21g; Sugar 9g.