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Broccoli and Cheese Topped Potatoes (recipes) and Kalmar Lan hotels (tourism)


Broccoli and Cheese Topped Potatoes (recipes)


Broccoli and Cheese Topped Potatoes

Prep and Cook Time: 25 minutes

Yield: Makes 4 servings

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%.





Ingredients:



4large Baking potatoes (6 to 8 ounces each)

2cups broccoli florets

1cup fat-free (skim) milk

1/2cup fat-free cottage cheese

1teaspoon dry mustard

1/2teaspoon red pepper flakes

1cup (4 ounces) shredded reduced-fat sharp Cheddar cheese, divided

1cup (4 ounces) shredded part-skim mozzarella cheese

2tablespoons all-purpose flour









Preparation:





1.Pierce potatoes several times with fork. Place in microwave oven on paper towel. Microwave on HIGH 15 minutes or just until softened. Wrap in paper towels; let stand 5 minutes.2.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 flakes to broccoli in saucepan. Bring to a boil. Reduce heat to medium-low; remove from heat.3.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.4.Cut potatoes open. Divide broccoli mixture evenly among potatoes. Sprinkle with remaining 1/4 cup Cheddar cheese.









Nutritional Information:







Serving Size: 1 potato







Sodium

647 mg







Protein

24 g







Fiber

2 g







Carbohydrate

51 g







Cholesterol

33 mg







Saturated Fat

5 g







Total Fat

9 g







Calories from Fat

22 %







Calories

381









Dietary Exchange:







Fat

1/2







Meat

2







Vegetable

1







Starch

3











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