Servings: 4
Protein: ~34–38 g per serving (depending on the beef and cottage cheese used)
Ingredients
- 8 oz (225 g) dried chipped beef, rinsed if very salty and chopped
- 1 tablespoon butter
- 1 tablespoon all-purpose flour
- 1 cup low-fat milk (1% or skim)
- 1 cup low-fat cottage cheese
- 2 oz (56 g) reduced-fat cream cheese, softened
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon black pepper
- Pinch of paprika (optional)
- 1 teaspoon Worcestershire sauce (optional)
- Chopped parsley, for garnish
For Serving (Optional)
- 4 slices high-protein or whole-grain toast
- Baked potatoes
- Brown rice
- Steamed broccoli or green beans
Instructions
- If your chipped beef is very salty, rinse it briefly under cold water and pat dry. Chop into bite-sized pieces.
- Melt the butter in a skillet over medium heat.
- Whisk in the flour and cook for about 1 minute.
- Slowly whisk in the milk until smooth. Simmer for 2–3 minutes until slightly thickened.
- Blend the cottage cheese until smooth (or leave it slightly textured if preferred).
- Stir the blended cottage cheese and cream cheese into the sauce until creamy.
- Add the garlic powder, onion powder, black pepper, paprika, and Worcestershire sauce.
- Stir in the chipped beef and cook another 2–3 minutes until heated through.
- Taste before adding salt—the beef is usually salty enough.
- Serve hot over your choice of toast, potatoes, rice, or vegetables.
Approximate Nutrition (per serving, without toast)
- Calories: ~310
- Protein: ~36 g
- Carbohydrates: ~10 g
- Fat: ~14 g
- Fiber: <1 g
Extra Protein Options
- Stir in ½ cup plain nonfat Greek yogurt after removing the pan from the heat for an additional 10–12 g of protein (avoid boiling after adding it).
- Serve over high-protein bread instead of regular toast.
- Add sautéed mushrooms or peas for extra volume and nutrients without many calories.
