Another year done and dusted. No better time than now to reflect on what an amazing year it has been. Everywhere around us we see people becoming more conscious of the food we eat, and the effects it is having on our health and our planet. We are increasingly asking for more Sustainable Seafood options, we are also demanding to know more about Genetically Modified Organisms (GMO) in our food supply, and we are opting for dietary options that don’t promote environmentally unsustainable farming and agriculture. We should be proud, these are big steps in the right direction.
“Cottage cheese is a great source of protein with up to 21-32g per cup. It is also low in fat and super versatile.”
New research is emerging that our current protein recommendations are outdated and may be too low. For adequate muscle synthesis we should be aiming for around 20-40g of good quality protein per meal depending on our body weight and our age. Keep in mind, this is still in no way supporting high protein diets which are popular in current fad diets and can be detrimental to our health. Cottage cheese is an excellent source of protein and can easily help you attain an adequate protein intake. For this recipe I used dry cottage cheese curds, but standard cottage cheese could also be used. Kale and mushrooms are my winter go-to vegetables – in the summer try using tomatoes and fresh herbs.
Recipe for High Protein Cottage Cheese Omelette with Kale and Mushrooms
Recipe by: Rachel
Makes: 2 serves
Prep Time: 10 minutes
Time to Finish: 30 minutes
Ingredients for High Protein Cottage Cheese Omelette with Kale and Mushrooms
1.5 tbsp. extra virgin olive oil
2 cups sliced mushrooms (about 6-8 small)
1 clove of garlic, minced
2 cups chopped kale, stems removed
4 free range eggs
2 tsp milk, milk alternative or water
1 cup cottage cheese, dry or wet curds
salt and pepper
optional: fresh herbs
Method for High Protein Cottage Cheese Omelette with Kale and Mushrooms
Heat 1/2 tbsp. of oil in a large fry pan over medium high heat. Add the garlic and mushrooms. For lightly browned mushrooms that don’t go soggy and give off all their juices, ensure that the mushrooms aren’t touching each other while cooking and that they remain in a single layer in the pan. Turn frequently until cooked through, about 5-8 minutes. Add washed and chopped kale and let cook for about 30 seconds or until slightly wilted. Season with salt and pepper and remove from heat.
Crack the eggs in a bowl, add milk or water, salt and pepper and fresh herbs if using. Whisk well so the egg yolks and whites are well incorporated.
Heat another 1/2 tbsp. of oil in an omelette sized non-stick or cast iron fry pan on medium high heat. Pour in half of the egg mixture. Gently use your spatula to move the cooked egg in from the edge of the pan to the centre. Tilt and rotate the pan to make sure that any uncooked egg fills in any empty spaces.
The omelette is almost finished when the surface of the egg looks moist but does not jiggle when the pan is shaken. Now it’s time to add the filling.
Add half of the cottage cheese curds onto half of the omelette. You want them to heat slightly while the omelette finishes cooking. Then add half of the kale and mushroom mixture onto the cottage cheese. Fold the omelette in half and let the bottom half brown slightly, then gently slide onto a plate.
Now repeat with the remaining ingredients. If these is too much kale and mushroom mixture to fit into the omelettes just serve it on the side. Enjoy!
Nutrition Information for High Protein Cottage Cheese Omelette with Kale and Mushrooms
Saturated Fat 5g
Vitamin C 80mg
Vitamin D 1.5ug
Vitamin B12 2.4ug
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