Potato Dinners

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Baked Potato Ideas:
Broccoli Cheese - Fill a baked potato with nonfat sour cream and steamed broccoli; top with Parmesan cheese.
Italian - Spoon marinara sauce into a baked  potato along with your favorite steamed veggies; top with Parmesan cheese.
Chili - Top a baked potato with lowfat vegetarian chili. Top with nonfat sourcream and a spoonful of zesty salsa.
Chicken Mushroom - Cook mushrooms and chicken breast strips in a nonstick pan; serve in a baked potato; top with non-fat sourcream.
French Onion - Saute sliced onions in a small amount of oil. Serve in a baked potato topped with Parmesan cheese.

N.E. Potato Chowder
1     tsp vegetable oil
1/2     onion, chopped
1/2     cup chopped bell pepper
1    clove garlic, minced
2     cups frozen corn
5     Tbsp all purpose flour
4     cups skim milk
2     tsp mustard
1/4     tsp dried thyme
black pepper to taste
3     cups peeled diced potato
2     tbsp Parmesan cheese
1. Heat oil in a large nonstick skillet over medium-high heat. Saute the onion, garlic and pepper until golden, about 3 minutes.
2. Meanwhile, place the milk, flour, mustard and seasonings in a small bowl and mix well. Set aside.
3. Add the potatoes to the skillet, then the milk mixture; stir well until the mixture comes to a boil.
4. Reduce the heat to a low simmer and cook until the potatoes are tender, around 12 minutes. Stir frequently and add the cheese at the end. Serve hot.
Serves 4. Each 1-1/2 cup serving: 283 calories, 3 g fat, <1 g saturated fat, 0 g trans fat, 7 mg cholesterol, 178 mg sodium, 51 g carbohydrate, 4.5 g fiber, 15 g protein.
Asian Broccoli Shrimp Potato
2    medium baked potatoes
1    cup fresh broccoli florets
1    green onion, thinly sliced
3/4    cup low-sodium chicken broth
2    teaspoons low-sodium soy sauce
1    tsp rice wine vinegar
2    tsp cornstarch
1/3    cup peeled, cooked shrimp
1. Combine broccoli and onion in a 9-inch microwave-safe pie plate; cover with microwaveable plastic wrap and microwave at high 3 minutes, or until tender.
2. Combine chicken broth, soy sauce, vinegar and cornstarch in a glass bowl, microwave, uncovered, on high for 2minutes, or until thick.
3. Pour sauce over broccoli; stir in cooked shrimp. Cut potatoes in half and fluff with a fork and put on a plate. Spoon shrimp/broccoli mixture into the potatoes. Serve hot.
This recipe is adapted from idahopotato.com.
Serves 4. Each serving: 146 calories, .5 g fat, 0 g saturated fat, 0 g trans fat, 46 mg cholesterol, 365 mg sodium, 25 g carbohydrate, 3 g fiber, 9.5 g protein.

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