Broccoli And Cheese Topped Potatoes from Healthy Diabetic Recipes

Broccoli And Cheese Topped Potatoes Recipe

Recipe Ingredients:

4 large baking potatoes - (6 to 8 oz ea)
2 cups broccoli florets
1 cup fat-free (skim) milk
1/2 cup nonfat cottage cheese
1 tsp dry mustard
1/2 tsp red pepper flakes
4 oz shredded reduced-fat sharp Cheddar cheese, divided
4 oz shredded part-skim mozzarella cheese
2 tbsp all-purpose flour

Recipe Instructions:

Pierce potatoes several times with fork. Place in microwave oven on paper towel. Microwave at High 15 minutes or just until softened. Wrap in paper towels; let stand 5 minutes.

Bring water to a boil in medium saucepan over medium heat. Add broccoli. Cook 5 minutes or until broccoli is crisp-tender. Drain. Add milk, cottage cheese, mustard and red pepper to broccoli in saucepan. Bring to a boil. Reduce heat to medium-low; remove from heat.

Combine 3/4 cup Cheddar cheese, mozzarella cheese and flour in medium bowl. Toss to coat cheese with flour; add to broccoli mixture. Cook and stir over medium-low heat until cheese is melted and mixture is thickened.

Cut potatoes open. Divide broccoli mixture evenly among potatoes. Sprinkle with remaining 1/4 cup Cheddar cheese.

This recipe yields 4 servings.

Exchanges Per Serving: 3 Starch, 2 Meat, 1 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 381; Calories from fat 22%; Total Fat 9g; Saturated Fat 5g; Protein 24g; Carbohydrates 51g; Cholesterol 33mg; Sodium 647mg; Dietary Fiber 2g.

Comments: Milk and three kinds of cheese make this meatless recipe rich in calcium. Calcium is necessary for building bone mass in children and young adults. By using reduced fat and nonfat dairy products, the percentage of calories from fat is a modest 22%.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"07-26-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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