Twice Baked Idaho Potatoes with Broccoli and Cheese
Contributed by: NAPSA
Eyes On Potatoes
(NAPSA) - When you peel away all the mystery about nutrients, potatoes are right up there as a power food. Potatoes are a wonderful source of complex carbs and thus function as a great energy food. They are also fat-free.
What makes potatoes even more interesting is that they are a good source of potassium and fiber.
Potassium plays an important role in maintaining healthy blood pressure. The 2005 Dietary Guidelines for Americans say a potassium-rich diet also blunts the effects of salt on blood pressure, may reduce the risk of developing kidney stones, and could possibly decrease bone loss with age.
Fiber has a number of health benefits including improving "regularity" and reducing the risk of coronary heart disease.
One medium-baked potato, with the skin, offers 3 grams of dietary fiber at only 100 calories. That makes baked potatoes an excellent source of fiber, a fact which I think will surprise a lot of people.
Ingredients:
- 4 medium Idaho potatoes
- 1/2 cup light sour cream
- 2 tablespoons 2% milk
- 1/4 teaspoon each black pepper, salt, nutmeg
- 2 cups cooked broccoli, chopped
- 1/2 cup white onion, chopped
- 1 cup low-fat cheddar cheese, shredded
Directions:
Preheat oven to 425 F.
Bake potatoes directly on the middle oven rack for 60 minutes.
While potatoes are still hot, cut in half lengthwise. Scoop out the interior flesh of the potato into a bowl.
Add sour cream, milk and seasonings and mash until smooth.
Stir in broccoli, onion and cheese.
Turn oven down to 400 F.
Using a spoon, gently fill the potato shells with the potato mixture. Place filled potatoes on a baking sheet and bake for 18 - 20 minutes.
Visit the Idaho Potato Commission Web site, www.idahopotato. com, for more information on the health benefits of potatoes and potato recipes; and www.5aday.org for information on eating a colorful variety of fruits and vegetables.
Serving Size: Makes 8 Servings
Nutritional Information: Per Serving: calories: 149, total fat: 2.9g, saturated fat: 1.6g, % of calories from fat: 17%, % of calories from saturated fat: 99%, protein: 7g, carbohydrates: 25g, cholesterol: 8mg, dietary fiber: 4g, sodium: 198mg
