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Cooked by: Chef / Health: Diabetic / Last Modified: 3/24/2004 / Number of Servings: 1 |
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Directions: Each of the following makes 1 serving and uses a 5 oz. baked potato.
BROCCOLI AND MELTED CHEESE...Fill an opened hot baked potato with 1/2 cup steamed broccoli florets, 1 tbsp. grated nonfat morrzrella cheese, and 1 tsp. chopped fresh dill or 1/4 tsp. dried dill week.
PER SERVING: Calories - 182, protein - 6 g, carbohydrated - 38 g, fat - 1 g, calories from fat - 6%, dietary fiber - 5 g, cholesterol - 3 mg, sodium - 52 mg, potassium - 749 mg. Joslin Exchanges: 2 bread/starch and 1 vegetable.
CHEESE AND CHIVES...Fill an opened hot baked potato with 1/4 cup low-fat (1%) low-fat cottage cheese, 1 tbsp. snipped fresh chives, and 1 tsp. toasted sesame seeds.
PER SERVING: Calories - 214, protein - 11 g, carbohydrated - 38 g, fat - 2 g, calories from fat - 9%, dietary fiber - 4 g, cholesterol - 3 mg, sodium - 241 mg, potassium - 664 mg. Joslin Exchanges: 2 bread/starch and 1 vegetable.
ROASTED GARLIC POTATOES...Cut the bottom off a medium-size head of garlic, place head on a square of aluminum foil, and drizzle 1/2 tsp.olive oil over it. Seal and bake along with the potato at 375 F for 30 minutes, until the garlic is very soft. Squeeze the pulp out of one or more garlic cloves, to taste, into the opened hot potato.
PER SERVING: Calories - 148, protein - 2 g, carbohydrate - 34 g, fat - trace, calories from fat - less that 1%, dietary fiber - 3 g, cholesterol - 0 mg, sodium - 11 mg, potassium - 568 mg.
Joslin Exchanges: 2 bread/starch.
ITALIAN POTATO...Top an opened hot baked potato with 1/2 cup Italian Mushroom Sauce. Sprinkle with 1 tbsp. chopped fresh basil or parsley.
PER SERVING: Calories - 167, protein - 4 g, carbohydrate - 38 g, fat - trace, calories from fat - less than 1%, dietary fiber - 4 g, cholesterol - 0 mg, sodium - 16 mg, potassium - 718 mg. Joslin Exchanges: 2 bread/starch and 1 vegetable.
ONIONS AND MINT...Lightly spray a nonstick saute pan with butter-flavored cooking spray. Place over low heat, add 1/2 cup thinly sliced onion, and saute for 4 to 5 minutes, until soft but not browned. Add 1 tsp. balsamic vinegar, 1 tsp. chopped fresh mint (or flat-leaf parsley), and a generous grinding of pepper. Spoon into a opened hot baked potato.
PER SERVING: Calories - 190, protein - 4 g, carbohydrate - 44 g, fat - trace, calories from fat - less than 1%, dietary fiber - 5 g, cholesterol - 0 mg, sodium - 15 mg, potassium - 725 mg. Joslin Exchanges 3 bread/starch.
TIJUANA SPUD...Spoon 1/2 cup Microwave Mexican Vegetable Stew into an opened hot baked potato. Sprinkle with 1 tsp. fresh chopped cilantro (fresh coriander) and 1/2 tsp dry-roasted sunflower seeds.
PER SERVING: Calories - 208, protein - 5 g, carbohydrate - 44 g, fat - 2 g, calories from fat - 10%, dietary fiber - 2 g, cholesterol - 0 mg, sodium ~ 100 mg, potassium - 885 mg. Joslin Exchanges - 3 bread/starch.
YOGURT PRIMAVERA...Combine 2 tbsp. plain nonfat yogurt, 1/4 tsp. Dijon mustard, 3 tbsp. mixed diced dred, green, and yellow bell peppers, and 1 minced scallion, white part and 1 inch green. Spoon into an opened hot baked potato. Sprinkle with hot red pepper flakes to taste.
PER SERVING: Calories - 189, protein - 6 g, carbohydrate - 42 g, fat - trace, calories from fat - 2%, dietary fiber - 5 g, cholesterol - 1 mg, sodium - 52 mg, potassium - 785 mg.
Joslin Exchanges - 3 bread/starch.
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