Recipe: Low-Fat Broccoli and Cheese Baked Potatoes

Stuff these baked potatoes with broccoli and cheese for a delicious side dish or a light lunch on its own or with a cup of soup. This recipe calls for skim milk and light cheddar cheese to keep fats low without sacrificing flavor. Only 90 calories per serving.

Ingredients

• 6 medium Idaho potatoes
• 3 stalks broccoli
• 1/4 cup skim milk
• 1/2 cup shredded light cheddar cheese

Directions

1. Scrub potatoes. Make shallow slits around the middle, as if you were cutting the potatoes in half lengthwise. Bake at 350 F for 30 to 60 minutes until done, depending on size.
2. Peel broccoli stems. Steam whole stalks until just tender, and chop finely.
3. Carefully slice potatoes in half and scoop the insides into a bowl with the broccoli. Add milk, 3/8 cup cheese and pepper to taste. Mash together until mixture is pale green with dark green flecks.
4. Heap into potato jackets, and sprinkle with remaining cheese.
5. Return to oven and heat through (about 15 minutes).

Ingredient health benefits

• Potatoes: These underground marvels have gotten a bad rap over the years because of their carb content, but in moderation, there’s nothing wrong with that. In fact, potatoes have a lot of nutrition to offer your meals, from fiber to immunity-boosting vitamin C. They also have potassium, a key component in regulating blood pressure. To get the most bang for your buck, cook your potatoes with the skin on.
• Broccoli: Though it’s one of the most common cruciferous vegetables in the Western diet, broccoli is anything but ordinary. It’s a good source of vitamin B9 (folate), which works hard to protect your overall health. Broccoli also supports heart health with potassium and fiber, while lowering “bad” (LDL) cholesterol and calcium buildup in blood vessels.
• Skim milk: There’s a lot of mixed messaging about milk, but if it’s something you enjoy, it’s worth keeping in the fridge. It’s a well-known fact that milk is rich in bone-building calcium, but it’s also full of vitamins and minerals, like vitamin A and zinc (both of which support your eyes and vision). Skim milk, in particular, has no fat and fewer calories than other types of milk, if this is something you’d like to keep in mind.
• Cheese: From Colby-Jack to Camembert, there’s so much to love about the variety of cheeses available in your local grocery store. But wait, there’s more! Cheese has omega-3 fatty acids (or omega-3s), which help you stay healthy in many ways, and probiotics for a smooth-moving gut. Cheese might also provide protection from cavities, which is essential to preserving oral health.

Nutrition information (per serving)

Serving size =1/2 cup

Calories: 90
Calories from fat: 9
Saturated fat: 0.5 g
Trans fat: 0 g
Cholesterol: 5 mg
Sodium: 40 mg
Total carbohydrate: 19 g
Dietary fiber: 2 g
Sugars: 2 g
Protein: 4 g

Recipe provided by Wellness Institute executive chef and dietitians.