A breakfast rich in protein and fiber to keep you full, can be a perfect answer to morning growls. Dietary protein or protein fractions could improve insulin sensitivity and thereby BP1. Cottage cheese with Minty pesto has very good protein and fiber content and thus helps us to lower your blood pressure and also might reduce our risk of cardiovascular disease.
This dish accompanied with loads of salad can be a perfect dinner choice for weight watchers.
Prep Time : 5 minutes
Cook Time : 7 minutes
Portion size : 1 serve (150g)
| Ingredients | 1 serve |
| Cottage cheese,paneer- low fat, cubed | 8cubes |
| Oil | 1tsp. |
| Garlic, diced | 1clove. |
| Fresh basil, roughly chopped | 1 tbsp. |
| Mixed vegetable (onion, corn, cauliflower, carrot and beans ) | 1/2 cup |
| For pesto sauce | |
| Fresh basil leaves, | Handful-10g |
| Fresh mint leaves, roughly chopped | 2 tbsp-7g |
| walnuts, roasted | 2halves- 4g |
| Extra-virgin olive oil | 3ml, ½ tsp. |
| Lemon juice | 2ml, ¼ tsp. |
| Garlic, quartered | 1/2 clove |
| Salt | A pinch |
Method
For Minty pesto sauce
Place basil, mint, walnuts, oil, lemon juice, garlic and salt in a grinder; pulse a few times, then process until fairly smooth, or to the desired consistency.
Why Low fat cottage cheese?
Full fat cottage cheese will increase the saturated fat content, infact the overall fat content and the calories of the dish thus making it energy dense. Hence we have used low fat cottage cheese.
In a saucepan heat oil, add garlic, basil and onion. Sauté for a minute or till the onion turns translucent. Then add the remaining mixed vegetables, low-fat cottage cheese and sauté for 3 to 5 minutes (Do not overcook , the vegetables must retain the crunch).
Did you know?
Basil contains essential oils like eugenol, citral, linalool, terpineol etc. which helps in reducing inflammations.
Once the desired texture is achieved stir in the minty pesto preparation and simmer for a minute. Serve hot.
Nutritive value /serve
| Energy | Protein | CHO | Fats | Na | Dietary |
| ( kcal) | (G) | (G) | (G) | (mg) | fibre(g) |
| 177 | 5.9 | 12.5 | 12.03 | 596 | 3.54 |
Reference
- Ameliorating hypertension and insulin resistance in subjects at increased cardiovascular risk: effects of acetyl-L-carnitine therapy.Ruggenenti P, Cattaneo D, Loriga G, Ledda F, Motterlini N, Gherardi G, Orisio S, Remuzzi G Hypertension. 2009 Sep; 54(3):567-74.
