Lentil Crackers with Cottage Cheese & Avocado
If you are looking for a super easy, low-calorie, low-carb, gluten-free and protein-rich lunch, try this dish.
Ingredients
- 100g (3.5oz) full fat cottage cheese (organic)
- 1 tomato, sliced
- 1/2 avocado, sliced
- 3 lentil crackers
- Dash of salt and pepper to taste
Instructions
Arrange the ingredients on the cracker and enjoy
Notes
This is a protein packed meal that is also high in fibre (1/4 the RDI) and provides two portions of vegetables, which will keep you satiated all afternoon. Cottage cheese is a great source of protein and is considered a fermented food, which is packed with healthy probiotics that help support gut health.
Approximate micronutrient info:
**Vitamins**
- B1 (Thiamine): 0.1 / 1.1 mg – 12%
- B2 (Riboflavin): 0.3 / 1.1 mg – 25%
- B3 (Niacin): 2.0 / 14.0 mg – 14%
- B5 (Pantothenic Acid): 1.7 / 5.0 mg – 33%
- B6 (Pyridoxine): 0.3 / 1.3 mg – 24%
- B12 (Cobalamin): 0.7 / 2.4 µg – 28%
- Folate: 86.3 / 400.0 µg – 22%
- Vitamin A: 76.5 / 700.0 µg – 11%
- Vitamin C: 17.1 / 75.0 mg – 23%
- Vitamin D: 3.0 / 600.0 IU – 1%
- Vitamin E: 1.9 / 15.0 mg – 12%
- Vitamin K: 21.0 / 90.0 µg – 23%
**Minerals**
- Calcium: 105.3 / 1000.0 mg – 11%
- Copper: 0.2 / 0.9 mg – 18%
- Iron: 0.6 / 18.0 mg – 4%
- Magnesium: 38.1 / 320.0 mg – 12%
- Manganese: 0.2 / 1.8 mg – 11%
- Phosphorus: 211.0 / 700.0 mg – 30%
- Potassium: 668.5 / 2600.0 mg – 26%
- Selenium: 10.0 / 55.0 µg – 18%
- Sodium: 514.4 / 1500.0 mg – 34%
- Zinc: 1.1 / 8.0 mg – 13%
% RDA based on an adult female.
Nutrition Information:
Yield: 1 Serving Size: 277g (9.7oz)Amount Per Serving: Calories: 340kcalTotal Fat: 15.5gNet Carbohydrates: 20.9gFiber: 5.7gProtein: 19.5g
