Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Carrot | 1 medium (61g) | 25 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup fat-free cottage cheese
- 1/2 cup shredded low-fat swiss
- -cheese
- 1/4 cup grated parmesan cheese
- 2 tbsp skim milk
- 1/8 tsp dill weed
- 1/8 tsp pepper
- 1/4 cup shredded carrots
- 1/4 cup unsalted sunflower seeds
- -optional
- =
Directions
In a blender or food processor, combine cheese, milk, dill and pepper. Process until smooth. Stir in carrots. Cover and chill. Just before serving, stir in the sunflower seeds, if desired. Yield: 1 ¾ cups. Diabetic exchange: one 2 tbsp. serving, prepared without sunflower seeds, equals ½ meat 41 calories, 116 mg. Sodium 6 mg. Cholesterol, 1 gr. Carbohydrate, 5 gr. Protein, 2 gr. Fat. notes : "you"ll love this cheesy and cramy spread, " promises debbie smith of crossett, arkansas. "the carrots add nice color and crunch." recipe by: taste of home magazine, dec/jan, "94, p. 18