Stirring a spice blend into cottage cheese makes an instant protein-rich dip for your favorite cut-up vegetables.

Makes 1 serving

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

1/2 cup low-fat cottage cheese
1/4 teaspoon spice blend, such as Jane’s Krazy Mixed-Up Salt
1/2 cucumber, cut into spears

Sprinkle cottage cheese with spice blend. Dip cucumbers into the cottage cheese.

NUTRITION INFORMATION: Per serving: 104 calories; 1 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 9 g carbohydrate; 15 g protein; 1 g fiber; 599 mg sodium; 318 mg potassium.


Exchanges: 1 vegetable, 2 very lean meat


1/2 Carbohydrate Serving