Dietitians Dish – October 05, 2020
How do you make an all-in-one meal!
Potatoes have gotten a bad reputation through years of low-carb dieting. There are too many myths still keeping them from the dinner table. The fact is, they are highly nutritious and delicious! Idaho® potatoes are certified as heart-healthy by the American Heart Association. Their potassium helps with blood pressure, while other nutrients and vitamins keep the body fueled up! As a fat-free and cholesterol-free food, their dietary fiber helps keep you full long after the meal. Did you know, potatoes are naturally gluten-free? All-in-all, they are a healthy part of a plant-based diet
Baked potatoes offer a great base for an all-in-one meal. Use your imagination (or a recipe site for inspiration) for ideas on how to stuff all your food groups into a baked potato! The Idaho Potato Commission is a great place to start. This stuffed baked potato serves up vegetables, protein and dairy. Just add some fruit and a whole grain roll on the side and you’ve got a complete meal.
Savory Stuffed Idaho® Spuds
- 4 large Idaho® Potatoes, baked
- 1 1/2 cups fresh broccoli florets
- 1/2 cup sliced fresh mushrooms
- 1/4 cup sliced green onion
- 1/4 cup chopped sweet red pepper
- 1 cup fully-cooked lean turkey or lean ham (optional) diced
- 1/2 cup non-fat plain yogurt
- 1/4 cup skim milk
- 2 tsps. cornstarch
- 1 tsp. Dijon-style mustard
- 2 tsps. grated Parmesan cheese
- Dash of nutmeg
- In a 1-quart microwave-safe casserole dish, combine broccoli, mushrooms, green onion, red pepper and 2 teaspoons water. Micro-cook, covered, on HIGH for 3 to 5 minutes or until vegetables are tender. Drain well.
- Add the turkey or ham (if desired). Cook, covered, on HIGH 2 to 3 minutes or until heated through.
- Stir together yogurt, milk, cornstarch, mustard and nutmeg. Add to broccoli mixture. Cook covered on HIGH 2 to 4 minutes or until mixture is thickened, stirring every 30 seconds.
- Spoon over hot potatoes. Sprinkle with Parmesan cheese.
Recipe and photo courtesy of the Idaho Potato Commission.