Breakfast Toast with Cottage Cheese and Avocado
Carolyn Bell, RDN – Registered Dietitian Nutritionist
Think about starting your day with a breakfast that is tasty, healthy and filling. Cottage cheese is rich in protein, low in fat (choose fat-free or 1% lowfat) and high in calcium. Good for satiety, calorie counting and building strong bones. Avocados are high in fiber and contain plenty of healthy fats; mostly monounsaturated and some polyunsaturated fats. These are the good kinds of fat that can help lower LDL cholesterol and raise HDL (the healthy cholesterol). Because fat calories in avocados can add up (but they also help you feel full), monitor your serving size to keep your calories in check. Choose a whole grain bread for the toast and this adds even more fiber to your morning! Give this recipe a try for a healthy start to your day!
BREAKFAST TOAST WITH COTTAGE CHEESE AND AVOCADO
(recipe from LoveOneToday.com/recipes)
4 slices of whole wheat (or any whole grain bread) bread, toasted
1 1/3 cups 1% lowfat cottage cheese
1 ripe fresh Hass avocado, halved, pitted, peeled and sliced
Chipotle chili powder, to taste
- Top toast with cottage cheese and sliced avocado, dividing evenly for the four toast
- Sprinkle with chili powder to taste.
Makes 4 servings. Calories per serving: 190, total fat 7 g, saturated fat 1.5 g, polyunsaturated fat 1 g, monounsaturated fat 4 g, sodium 400 mg, total carbohydrate 17 g, dietary fiber 4 g, sugar 4 g, protein 13 g.