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.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.