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Ингредиенты
- 4 lrg baking potatoes - (6 to 8 ounce ea)
- 2 c. broccoli florets
- 1 c. fat-free (skim) lowfat milk
- 1/2 c. nonfat cottage cheese
- 1 tsp dry mustard
- 1/2 tsp red pepper flakes
- 4 ounce shredded reduced-fat sharp Cheddar cheese divided
- 4 ounce shredded part-skim mozzarella cheese
- 2 Tbsp. all-purpose flour
Инструкции
- Pierce potatoes several times with fork. Place in microwave oven on paper towel. Microwave at High 15 min or possibly just till softened. Wrap in paper towels; let stand 5 min.
- Bring water to a boil in medium saucepan over medium heat. Add in broccoli. Cook 5 min or possibly till broccoli is crisp-tender. Drain. Add in lowfat milk, cottage cheese, mustard and red pepper to broccoli in saucepan. Bring to a boil. Reduce heat to medium-low; remove from heat.
- Combine 3/4 c. Cheddar cheese, mozzarella cheese and flour in medium bowl. Toss to coat cheese with flour; add in to broccoli mix. Cook and stir over medium-low heat till cheese is melted and mix is thickened.
- Cut potatoes open. Divide broccoli mix proportionately among potatoes. Sprinkle with remaining 1/4 c. Cheddar cheese.
- This recipe yields 4 servings.
- Comments: Lowfat 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%.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 417g | |
| Recipe makes 4 servings | |
| Calories 386 | |
| Calories from Fat 87 | 23% |
| Total Fat 9.94g | 12% |
| Saturated Fat 6.14g | 25% |
| Trans Fat 0.0g | |
| Cholesterol 32mg | 11% |
| Sodium 302mg | 13% |
| Potassium 1408mg | 40% |
| Total Carbs 57.87g | 15% |
| Dietary Fiber 7.0g | 23% |
| Sugars 6.27g | 4% |
| Protein 17.83g | 29% |
