Change of Taste: Recipes for Wednesday, July 29th, 2009

Healthy Veggie Dip

Serves 1


½ c low fat cottage cheese

2 tsp. chopped chives

2 tsp chopped fresh parsley

2 tsp chopped fresh basil

Dash of pepper

Fresh Veggies


Blend cottage cheese in a blender until smooth.  Scrape into a bowl, and stir in chives, parsley, basil and a dash of pepper.  Serve with cut up vegetables such as carrots, cucumbers, red or yellow bell peppers, cauliflower, broccoli, and celery

Nutritional Info:

85 calories, 1g fat (1g Sat fat), 5mg Cholesterol, 1g Fiber, 14g Protein, 4g Carbs, 463 mg Sodium


Honey Mustard Pork Skewers

Prep: 20 min Cook: 15 min

Serves: 8

Cost per serving: $1.70


¼ c Dijon mustard

2 Tbsp. honey

1 Tbsp. olive oil

1 Pork tenderloin (about 1 ½ lb.) halved lengthwise, cut into 1-inch squares

2 bell peppers, cored, seeded, cut into 1 inch squares

Salt and pepper



Stir mustard, honey, and oil in a large bowl until smooth.  Add pork cubes and toss to coat.  Set aside at room temperature.  Soak 8 bamboo skewers in cold water for 20 minutes.

Preheat broilers to high and line a broiling pan with foil. (Alternatively, light a charcoal fire and let it burn to gray ash.)  Divide pork and peppers into 8 portions and skewer cubes, alternating with squares of pepper (begin and end with pepper; use about 6 pepper pieces and 5 pork chunks per skewer).  Thread each skewer as close as possible to center of pieces, to facilitate turning.  Season with salt and pepper.

Broil or grill 6 to 8 inches from heat source, turning often, until slightly browned and pork is cooked through, 12 to 15minutes.

Nutritional  info: Per serving- 148 Calories, 5g fat (1g Sat. fat), 55mg Cholesterol, 1g Fiber, 18g Protein, 8g Carbs, 369 mg Sodium


High Protein Oatmeal Pancakes
11 Minutes to Prepare and Cook


4 ounces Low fat Cottage Cheese
3 large fresh egg whites
1/2 cup Quaker Oats Old-Fashioned Rolled Oats
1 teaspoon vanilla
1/4 teaspoon ground cinnamon



1. Preheat griddle or nonstick skillet to 375 F.
2. Place all ingredients in a blender container. Blend on medium speed for 1 minute, scrap contents from sides of container, pulse another 15 seconds.
3. Lightly spray griddle with cooking spray. Divide and ladle batter onto hot griddle (about 1/4 cup each). Cook until bubbles appear on top of pancakes and edges appear dry (about 2-3 minutes). Flip pancakes and continue cooking another 2 minutes, depending on thickness.
fresh berries or bananas on mine.
*Servings 1
*Note: This makes about 6 4-inch pancakes and is supposed to be one serving, but half this much fills me up. The calorie count does not include toppings. I use butter spray, warmed sugar-free syrup and
Recipe submitted by SparkPeople user STA8LEAN.
Number of Servings: 1

Nutritional Info

·         Servings Per Recipe: 1

·         Amount Per Serving

·         Calories: 304.6

·         Total Fat: 5.0 g

·         Cholesterol: 15.0 mg

·         Sodium: 380.5 mg

·         Total Carbs: 37.5 g

·         Dietary Fiber: 7.3 g

·         Protein: 24.0 g