The Hereditary Walford Potato
Posted: 19 Feb 2004, 13:59
Serves 2, Preparation time: 15 minutes+1 hour unattended
1 large russet potato
1/3 cup nonfat yogurt
2 tablespoons buttermilk
1 teaspoon nonfat dry milk (op)
2 cloves minced garlic
2 tablespoons minced red onion
1 teaspoon Spike, or other all natural seasoning
pepper to taste
Preheat oven to 350 degrees.
Pierce the potato several times with a fork to facilitate even baking. Bake in a shallow dish or on the oven rack for 45 minutes to an hour, or untill a fork easily pierces the potato. Remove from oven and cool.
When cool, slice the potato in half, either lengthwise or across the waist. Carefully, so as not to tear the potato skin, scoop out the potato meat and mash. Mix in the yogurt, optional nonfat dry milk, and enough buttermilk to form a smooth, light stuffing. Add the garlic, onions, and your choice of seasonings. Gently stuff the potato skin. If you are using cheese, sprinkle on top.
Reheat the stuffed potato halves for 15 minutes.
NUTRIENT TOTALS: (including optional nonfat dry milk) 209 total calories, 4% calories from fat, 25% calories from protein, 72% calories from carbohydrates.
Fiber, 8% RDA; Cholesterol, 2% ODA; Vit. A, 6% RDA; Vit. B6, 29% RDA; Vit. B12, 51% RDA; Vit. C,44% RDA; Vit. E, 2% RDA; Calcium, 31% RDA; Iron, 7% RDA; Magnesium, 22% RDA; Sodium, 189.5 mg, 8% RDA; Zinc, 17% RDA
VARIATIONS: This is the basic starter kit. For variety, improvise with one or several of the following:
1/4 red pepper, finely chopped
Now watch the vitamin A and C soar! from just a little bit of red pepper. This is how we create Nutrient Dense meals.
NUTRIENT TOTALS: 214 total calories, 4% calories from fat, 23% calories from protein, 72% calories from carbohydrates.
Fiber 9% RDA; Cholesterol, 2% ODA; Vit. A, 27% RDA; Vit. B6, 31% RDA; Vit. B12, 51% RDA; Vit. C, 103% RDA; Vit. E, 3% RDA; Calcium, 31% RDA; Iron, 8% RDA; Magnesium, 22% RDA; Sodium, 8% RDA; Zinc, 17% RDA.
More variations: 1 tablespoon tomato paste, rich in fiber, Vitamin C and E, or
1 teaspoon worchestire sauce, or
1 teaspoon sap sago, feta, or parmesan cheese, finely grated
herbs: tarragon & tyme; or dill & oregano; marjoram & oregano; basil
The variety is only limited to your imagination!
1 large russet potato
1/3 cup nonfat yogurt
2 tablespoons buttermilk
1 teaspoon nonfat dry milk (op)
2 cloves minced garlic
2 tablespoons minced red onion
1 teaspoon Spike, or other all natural seasoning
pepper to taste
Preheat oven to 350 degrees.
Pierce the potato several times with a fork to facilitate even baking. Bake in a shallow dish or on the oven rack for 45 minutes to an hour, or untill a fork easily pierces the potato. Remove from oven and cool.
When cool, slice the potato in half, either lengthwise or across the waist. Carefully, so as not to tear the potato skin, scoop out the potato meat and mash. Mix in the yogurt, optional nonfat dry milk, and enough buttermilk to form a smooth, light stuffing. Add the garlic, onions, and your choice of seasonings. Gently stuff the potato skin. If you are using cheese, sprinkle on top.
Reheat the stuffed potato halves for 15 minutes.
NUTRIENT TOTALS: (including optional nonfat dry milk) 209 total calories, 4% calories from fat, 25% calories from protein, 72% calories from carbohydrates.
Fiber, 8% RDA; Cholesterol, 2% ODA; Vit. A, 6% RDA; Vit. B6, 29% RDA; Vit. B12, 51% RDA; Vit. C,44% RDA; Vit. E, 2% RDA; Calcium, 31% RDA; Iron, 7% RDA; Magnesium, 22% RDA; Sodium, 189.5 mg, 8% RDA; Zinc, 17% RDA
VARIATIONS: This is the basic starter kit. For variety, improvise with one or several of the following:
1/4 red pepper, finely chopped
Now watch the vitamin A and C soar! from just a little bit of red pepper. This is how we create Nutrient Dense meals.
NUTRIENT TOTALS: 214 total calories, 4% calories from fat, 23% calories from protein, 72% calories from carbohydrates.
Fiber 9% RDA; Cholesterol, 2% ODA; Vit. A, 27% RDA; Vit. B6, 31% RDA; Vit. B12, 51% RDA; Vit. C, 103% RDA; Vit. E, 3% RDA; Calcium, 31% RDA; Iron, 8% RDA; Magnesium, 22% RDA; Sodium, 8% RDA; Zinc, 17% RDA.
More variations: 1 tablespoon tomato paste, rich in fiber, Vitamin C and E, or
1 teaspoon worchestire sauce, or
1 teaspoon sap sago, feta, or parmesan cheese, finely grated
herbs: tarragon & tyme; or dill & oregano; marjoram & oregano; basil
The variety is only limited to your imagination!
