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%.
|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|
- 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.
- 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.
- 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.
|Serving Size:||1 potato|
|Saturated Fat||5 g|
|Total Fat||9 g|
|Calories from Fat||22 %|