Low-Carb Revolution Rolls

I have been trying to come up with an alternative to using grains or nut flours in creating a low carb and low fat bread/cracker substitute…and recentlyI recalled that when I did the Atkins diet many years ago I made something from just eggs and cottage cheese.  I searched through my old hand-written recipes until I found it.  Revolution Rolls. I guess they were called that because in those days, the plan was called the Atkins Diet Revolution.

Traditionally, the rolls are made in pairs, so that you have two to make a sandwich. I made a a few of them just to test the recipe, and they are actually quite good.  I used a pair to make a sandwich one day, and enjoyed another pair with some hummus the next day.  Very simple, and quite tasty.  A bit crunchy and crumbly.

I used a very low fat cottage cheese in my rolls, only .04%, so that is what I used for the Nutritional Information in my recipe. 

I am about to make up another, larger batch today, and those I don’t eat today, I will freeze… I know that meringues freeze well so I am sure these rolls will too.
 
You can make as many at a time as you like.  Just multiply the ingredients by the number of rolls you want to make and then alter the instructions accordingly.

Revolution Rolls
Makes 1 2-piece roll

• 1 fresh egg
• 1 Tbs cottage cheese
• 1/8 tsp cream of tartar

1. Preheat the oven to 300°F.
2. Line a baking sheet with parchment paper.
3. Crack the egg and separate the white from the yolk in 2 different medium size bowls.
4. Add the cream of tartar to the egg white and beat until stiff peaks form.
5. Add the cottage cheese to the egg yolk and beat until well blended.
6. Carefully fold the yolk-cheese mixture into the stiff egg whites, taking care not to break them down. They do not have to be well-blended.
7. With a 1/4 cup measure, scoop out the batter and make a mound on the parchment sheet.
8. Repeat with rest of the batter.
9. Bake for one hour.
10. Remove to wire rack and let cool before using.

Per 2-piece serving.
Weight Watchers P+ = 2.
Calories 86; Protein 8g; Carbohydrate 1g; Fat 5g; Fibre 0g.

UPDATE for Smart Points followers:
Per 2-piece serving.
Weight Watchers SP = 2.
Calories 86
Protein 8g
Carbohydrate 1g
Sugar <1g
Fat 5g
Saturated Fat 2g
Fibre 0g

Beat the egg white and cream of tartar till very stiff peaks form.

Blend the egg yolk and cottage cheese.

Very gently fold the yolk-cheese mixture into the stiff whites.

Place on parchment sheet in mounds. You can flatten them somewhat if you like.

Bake them for an hour and then remove to a wire rack to cool before using.

Two pieces go very nicely together to make a sandwich!

Printable Recipe

Have you ever tried the Atkins Diet? 

Cottage Cheese and Squash Breakfast Scramble

So, that leftover cottage cheese...

I used it in a breakfast scramble with an egg and some leftover roasted butternut squash.  It was very quick, very easy, and it was delicious!  You could use any cottage cheese and any cooked squash, but here is how I made it:


Cottage Cheese and Squash Breakfast Scramble
Makes a single serving

• 1/2 cup 1% cottage cheese
• 1 whole fresh egg
• 1/4 cup roasted squash

1. Mix all ingredients in a bowl.
2. Place in warm skillet that has been lightly coated with non-stick spray, over MEDIUM heat.  Allow the egg to cook, and stir occasionally, for about 4 or 5 minutes.  The color will change slightly as the egg cooks.
3. Remove to serving plate.
4. Garnish if you like with yogurt or cinnamon or salt and pepper.

Per serving, no toppings.
Weight Watchers P+ = 5.
Calories 180; Protein 21g; Carbohydrate 9g; Fat 7g; Fibre 1g.

Mix your ingredients.

Cook over medium heat... the egg puffs, the cheese melts...

and top it with yogurt!  Tasty and filling... it will easily get you through the morning.

 

 



Cottage Cheese Pancakes with Oats and Flax

I don't buy cottage cheese very often for a few different reasons... mostly because the brands I tend to like, which are fat free or 1%, are quite expensive in relation to other dairy products.  So, when I saw one of my favorite 1% varities on sale at half off this week, I jumped at purchasing a 500g carton (that's the 16 oz. size for my Amerian friends).

Then the challenge is to use it up and not forget about it in the refrigerator!

I used some the next morning to make breakfast pancakes for The Captain and me.  I really am grateful that he is such a willing guinea pig for my kitchen experiments.  These pancakes turned out really well and I am pleased that they are so high in protein, too.  They are a nice, chewy texture and it was well past noon before I thought about lunch, which is rare for me... a testament to how satisfying they are.

Used certified gluten-free oats and flax if you want to produce gluten-free pancakes.



Cottage Cheese Pancakes with Oats and Flax
Makes 2 servings of 2 pancakes each

• 1/2 cup rolled oats
• 1 whole fresh egg
• 1 egg white
• 1/2 cup 1% cottage cheese
• 2 Tbs milled flax seed
• dash of cinnamon

1. Mix all the ingredients together and place 1/4 cup of batter into a heated skillet that has been coated with a non-stick spray.
2. Allow the cake to cook for about 5 minutes so that it will hold together when you flip it to cook the second side.
3. Flip and cook another couple of minutes.
4. Remove to plate and keep warm while you repeat the process to make 3 more cakes.
5. Divide the 4 cakes between 2 plates and serve with your favorite toppings.

Per serving, without toppings.
Weight Watchers P+ = 5.
Calories 216; Protein 16g; Carbohydrate 17g; Fat 8g; Fibre 4g.



Mix all the ingredients together.

 

The flax and oats will absorb some of the liquid.

 

Use a 1/4 cup measure to spoon batter into the hot pan.

 

Be patient.  The first side will have to cook for about 5 minutes before you can successfully flip the cake.  Test the edges with  your spatula!

 

I ended up using 2 pans to get it all done a bit quicker.

 

But the wait was worthwile!  I topped with vanilla yogurt and some berries.

 

 

Printable Recipe

 

 

Now what am I going to do with the rest of the cottage cheese?  Any ideas?

 

Maybe I will use some in my veggie pasta sauce for dinner.

Garden Fresh Veggies With Cottage Cheese

I am so happy that Summer is rolling around again! 

I love crunchy, fresh, filling, nutritious, and delicious salads... and they just seem to taste that much better in warmer weather.

I don't buy cottage cheese very often as I have been very disappointed with the fat free varieties available locally.  So, I took a chance this week on some 1% and although it was a bit creamier in texture than I normally like, it was very tasty and inspired this lunch.

I heaped our plates full of leafy mixed greens and then layered on the cottage cheese and a variety of fresh vegetables.  I drizzled a teaspoon of olive oil and about a tablespoon of white balsamic vinegar over the whole works... a dash of salt and pepper, and a sprig of fresh cilantro and we were eating lunch.

You can add any flavorful toppings you like such as crumbled bacon, sliced black olives, sunflower seeds, avocado chunks, shrimp, chia seeds, or even croutons... just make sure to count the Points Plus values if you are following the Weight Watchers program.

This salad was very simple and here is how I put it together.

Garden Fresh Veggies With Cottage Cheese

Makes 1 large serving

• 1-1/2 to 2 cups mixed salad greens of your choosing
• 2/3 cup cottage cheese
• slices of cucumber, tomato, onion, red bell pepper
• baby carrots and fresh cilantro for garnish
• 1 tsp olive oil
• 1 Tbs white balsamic vinegar
• salt and pepper to taste
• dashes of basil and oregano if desired

1. Place the mixed greens on a large plate or in a bowl.
2. Spoon cottage cheese on top of the greens and then layer on veggies and toppings.
3. Season as desired.

Per serving.

Weight Watchers P+ =  5 *

Calories 195; Protein 17g; Carbohydrate 19g; Fat 6g; Fibre 5g.

*  If you count only the cottage cheese, olive oil, and vinegar, the P+ = 3.  It is up to you as to how you count.

I think this would make a great lunch to take along to work as well... but I would pack the cottage cheese separately so that the greens stay crisp till you are ready to eat.

It is very filling, with all the protein that the cottage cheese contains and kept me satisfied all afternoon.

Printable Recipe