Here is one of my favorite recipes...it's high in protein, flavorful and light yet filling...
-1 package frozen chopped spinach (thaw it out)
-1/2 medium onion, diced into small pieces
-2 cloves minced garlic
-1 tbsp organic salted butter or 1 tbsp extra virgin olive oil (i think the butter tastes better!)
-1 tbsp soy sauce
-1/2 cup skim milk
-3 tbsp Plain Fat-free yogurt
-1/2 cup fat-free plain cottage cheese OR 1small container "mediterranean flavored" cottage cheese (sold @ Loblaws....i used this only because i found it @ Loblaws on sale yesterday!)
-10 med/large thawed frozen Shrimp; you can also use fresh Shrimp. Chop them up into smaller pieces!
-salt, paprika and black pepper for seasoning
-3 tbsp freshly squeezed lemon juice.
-In a medium sized frying pan, lightly sautee the onions and garlic in butter/olive oil until slightly brown. Add the thawed spinach, soy sauce, paprika, black pepper and salt (1 tsp salt should be enough....its up to how you like it). Cook for 3-5 minutes on med-high heat. Turn down the heat and add the skim milk, mix well and cover the frying pan w/ a plate or if it has its own cover you can use that. Let sit on low heat for about 5 minutes. Place the components from the frying pan into a bowl and add the yogurt, mix then add the shrimp, followed by the cottage cheese. Mix the ingredients in the bowl and top with Freshly squeezed lemon juice.
This dish is HIGH in protein, iron, calcium, fiber, vitamin D & E & C, probiotics and is low in calories. It's also low in carbs so it's a great lunch/dinner choice!!! :)
***NOTE*** If you're lactose intolerant, forget the yogurt/cottage cheese/skim milk (if these things upset your stomach) and add in 5-7 extra chopped shrimp to keep the protein intake high ;)