Broccoli and Cheese Topped Potatoes

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Broccoli and Cheese Topped Potatoes Photo
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

4 large baking potatoes (6 to 8 ounces each)
2 cups broccoli florets
1 cup fat-free (skim) milk
1/2 cup fat-free cottage cheese
1 teaspoon dry mustard
1/2 teaspoon red pepper flakes
1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese, divided
1 cup (4 ounces) shredded part-skim mozzarella cheese
2 tablespoons 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.
This recipe appears in: Vegetarian
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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