Estimated Nutrition (whole recipe, rough)
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 6 medium Idaho potatoes
- 3 stalks broccoli
- ¼ cup skim milk
- 1 cup shredded low fat Cheddar cheese
- 1/8 tsp pepper
Directions
1.Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise.
2.Bake until done, 30 to 60 minutes, depending on size. Peel broccoli stems. Steam whole stalks just until tender and chop finely.
3.Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli. Add the milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks. Heap into the potato jackets and sprinkle with remaining cheese.
4.Return in oven to heat through (about 15 minutes). Oven: 350°F. Time: 30 to 60 minutes; 15 minutes to melt cheese or to reheat.