Loaded Twice-Baked Potatoes

From EatingWell: February/March 2006, The EatingWell Healthy in a Hurry Cookbook (2006) — Subscribe Now!

Potatoes are one of the great comfort foods, especially when stuffed with a satisfying mixture of lean ground beef and broccoli florets plus reduced-fat sour cream and Cheddar cheese. Add a tossed salad and you have a healthy and hearty meal that will leave you feeling good.

READER'S COMMENT:

"Using a microwave isnt unhealthy, its a means to cooking certain things, it is WHAT you cook in the microwave that can be unhealthy. This was a great meal and the microwave made it way too easy and convenient if your in a hurry. My kids...

4 servings

Active Time: 30 minutes

Total Time: 40 minutes

Nutrition Profile

Ingredients

4 medium russet potatoes
8 ounces 90%-lean ground beef, (see Variation)
1 cup broccoli florets, finely chopped
1 cup water
1 cup shredded reduced-fat Cheddar cheese, divided
1/2 cup reduced-fat sour cream
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
3 scallions, sliced

Preparation

Pierce potatoes all over with a fork. Place in the microwave and cook on Medium, turning once or twice, until the potatoes are soft, about 20 minutes. (Or use the “potato setting” on your microwave and cook according to the manufacturer’s directions.)
Meanwhile, brown meat in a large skillet over medium-high heat, stirring often, about 3 minutes. Transfer to a large bowl. Increase heat to high, add broccoli and water to the pan, cover, and cook until tender, 4 to 5 minutes. Drain the broccoli; add to the meat.
Carefully cut off the top third of the cooked potatoes; reserve the tops for another use. Scoop out the insides into a medium bowl. Place the potato shells in a small baking dish. Add 1/2 cup Cheddar, sour cream, salt and pepper to the potato insides and mash with a fork or potato masher. Add scallions and the potato mixture to the broccoli and meat; stir to combine.
Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 cup cheese. Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes.

Tips & Notes

Make Ahead Tip: Prepare and stuff potatoes. Cover and refrigerate for up to 2 days. Microwave and serve.

Vegetarian variation: Replace the ground beef with a soy-based substitute or omit the beef altogether and increase the broccoli to 1 1/2 cups and the cheese to 1 1/4 cups.

Nutrition

Per serving: 274 calories; 10 g fat (5 g sat, 4 g mono); 52 mg cholesterol; 24 g carbohydrates; 22 g protein; 2 g fiber; 514 mg sodium; 740 mg potassium.

Nutrition Bonus: Vitamin C (42% daily value), Zinc (27% dv), Potassium (21% dv), Calcium (19% dv).

2 1/2 Carbohydrate Serving

Exchanges: 2 1/2 Starch, 3 lean meat