Sensible Soul Food

Loaded Twice-Baked Potatoes    

Scrub the potatoes well before cooking.  Spray the hollow shells with olive oil cooking spray and sprinkle lightly with sea salt and freshly ground black pepper.  Chop and mash the tops of the potatoes (skin and all) and add it to the potato mixture.  Enjoy the entire potato!  This adds more vitamins and fiber, but not a lot of additional calories.

 

Ingredients

Makes 4 servings

Ingredients

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, divided

½ cup reduced-fat sour cream

½ teaspoon salt

¼ teaspoon freshly ground pepper

3 scallions, sliced

 

Directions

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.

 

Tips

Prepare and stuff potatoes. Cover and refrigerate for up to 2 days. Microwave and serve.

Vegetarian variation: Replace the ground beef with a soy-based substitute or omit the beef altogether and increase the broccoli to 1 1/2 cups and the cheese to 1 1/4 cups.

 

Per serving: 366 calories; 12 g fat (6 g sat, 4 g mono); 54 mg cholesterol; 41 g carbohydrate; 24 g protein; 5 g fiber; 535 mg sodium; 1280 mg potassium.

Nutrition bonus: Vitamin C (70% daily value), Potassium (37% dv), Calcium (20% dv).

2 1/2 Carbohydrate Servings

Exchanges: 2.5 Starch, 3 lean meat

Sugars     6 g