Sunday, March 8, 2009

Recipe of the week: twice baked potato

Recipe from

  • 4 medium russet potatoes
  • 8 ounces 90%-lean ground beef
  • 1 cup broccoli florets, finely chopped
  • 1 cup water
  • 1 cup reduced-fat Cheddar Cheese
  • 1/2 cup reduced-fat sour cream
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 3 scallions, sliced

Pierce potatoes all over with a fork. Place in the microwave and cook at 50% power, turning once or twice, until the potatoes are soft, about 20 minutes. (Or, use the "potato setting" on your microwave and cook according to the manufacturer's instructions.)

Meanwhile, brown meat in a large skillet over medium-high heat, stirring often, about 3 minutes. Transfer to a large bowl. Increase heat to high, add broccoli and water to the skillet, cover, and cook until tender, 4 to 5 minutes. Drain the broccoli; add to the meat.

Carefully cut off the top third of the cooked potatoes; reserve the tops for another use. Scoop the insides out into a medium bowl. Place the potato shells in a small baking dish. Add 1/2 cup Cheddar, sour cream, salt and pepper to the potato insides and mash with a fork or potato masher. Add scallions and the potato mixture to the broccoli and meat; stir to combine.

Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 cup cheese. Microwave on high until the filling is hot and the cheese is melted, 2 to 4 minutes.

If you want take out the beef: increase the broccoli to 1 1/2 cups and the cheese to 1 1/4 cups

Yields 4 servings. With the use of reduced fat cheese and sour cream as well as lean beef this recipe is a lighter version of a typical twice baked potato--

Nutrition Facts

Calories: 366
Carbohydrates: 5 g
Protein: 24 g
Fat: 12 g
Saturated Fat: 6 g
Cholesterol: 54 g
Monounsaturated Fat: 0 g
Dietary Fiber: 5 g
Sodium: 535 mg
Potassium: 1280 mg
Exchanges: 2.5 starch, 3 lean meat
Nutrition Bonus
Vitamin C (70% daily value), Potassium (37% dv), Calcium (20% dv).

No comments:

Post a Comment