Grape and Cashew Salad Sandwich
Cottage cheese, grapes and cashews on bread with lettuce — 18.6 g of protein in a 15-minute sandwich.
Sodium is calculated without salt added to taste.
Estimated; may vary.
A grape and cashew salad sandwich: low-fat cottage cheese mixed with quartered red grapes, chopped cashews, celery and parsley, piled on whole-grain bread with lettuce. About 391 calories with 19 g protein, and it takes 15 minutes with no cooking.
Drain the cottage cheese in a sieve for a few minutes so the filling is not watery, and chop the cashews fine so they spread through the mix rather than sitting in lumps. Quarter the grapes; halves roll out of the sandwich.
The filling keeps a day in the fridge. Assemble just before eating, with the lettuce between the filling and the bread to keep it from going soft. It also works as a salad over greens if you want to skip the bread.
Ingredients
- Bread (100% Whole Wheat)2 slices whole-grain bread
- Grapes (Red)6 tablespoons red grapes, quartered (57 g)
- Cottage Cheese (Low-Fat)1/4 cup low-fat cottage cheese (57 g)
- Cashew Nuts3 tablespoons dry roasted unsalted cashews, chopped (26 g)
- Lettuce (Romaine)2 lettuce leaves
- Celery2 tablespoons celery, chopped (13 g)
- Fresh parsley, chopped1/2 tablespoon
- Black pepperto taste
- Drain the cottage cheese before mixing so the filling holds together.
- Quarter the grapes and chop the cashews fine for an even filling.
- Put the lettuce against the bread to keep it from soaking through.
- Filling keeps one day refrigerated; assemble the sandwich when ready to eat.
- Contains: milk (cottage cheese), tree nuts (cashews), wheat (bread).
- For gluten-free, use gluten-free bread or serve the filling over lettuce. For nut-free, use sunflower seeds.
Method
- Wash your hands and all surfaces before you start.
- Mix the cottage cheese, grapes, celery, cashews, parsley and black pepper in a bowl.
- Toast the bread.
- Spread the salad mix on one slice of the toasted bread.
- Add the two lettuce leaves and top with the second slice of bread.
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