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Broccoli and Cheese-Stuffed Baked Potatoes

Resistant starch: 3 grams

Health APRIL 2011

  • Yield: 4 servings (serving size: 1 potato, 1/2 cup broccoli and 1/4 cup cheddar sauce)
  • Cook time:13 Minutes
  • Prep time:10 Minutes

Ingredients

  • 4 Idaho potatoes, scrubbed (10 ounces)
  • 3/4 cup skim milk
  • 1 tablespoon flour
  • 4 ounces reduced-fat extra-sharp Cheddar cheese, shredded
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon cayenne pepper
  • 1 (10-ounce) package frozen broccoli florets, defrosted

Preparation

1. Cook potatoes:

OVEN: Preheat oven to 400°. Pierce potatoes with a fork, and wrap each in foil. Bake until tender, 1 hour.

MICROWAVE: Pierce potatoes with a fork, and wrap each in a paper towel. Place in microwave, and cook on high 8 minutes, until just tender when pierced with a fork (potatoes will continue to cook when removed from microwave).

While potatoes are cooking, make sauce:

2. Combine milk and flour in a small saucepan, bring to simmer, and cook, whisking, until thickened, 2–3 minutes. Add cheese, salt, pepper, and cayenne, and whisk until sauce is smooth. Continue to simmer, whisking, an additional 2 minutes.

3. Heat broccoli in a heat-safe dish in the microwave for 4-5 minutes, until hot.

4. Split cooked potatoes open with a knife. Spoon 1/2 cup broccoli into each potato, and top with 1/4 cup Cheddar sauce.

Note:

Cook time is for microwave method.

Nutritional Information

Amount per serving
  • Calories: 377
  • Fat: 6g
  • Saturated fat: 3g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 0g
  • Cholesterol: 17mg
  • Protein: 18g
  • Carbohydrate: 66g
  • Sugars: 6g
  • Fiber: 7g
  • Sodium: 403mg
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Broccoli and Cheese-Stuffed Baked Potatoes recipe

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