Lunch in a Jacket
(makes 1 serving)
1 5-ounce baking potato, scrubbed and pricked several times with a fork
1/4 cup (35 g) frozen mixed vegetables
1/2 tablespoon (7.5 ml) water
2 tablespoons (15 g) shredded reduced-fat cheddar cheese
1/2 teaspoon (2.5 ml) dry-roasted sunflower seeds
- Place the potato on a paper towel in the center of the microwave oven. Microwave on HIGH (100%) power for 4 1/2 to 4 1/2 minutes, until potato is tender when pierced with a fork. Remove from oven and let stand for 4 to 5 minutes.
- Meanwhile, place the vegetables and water in a small microwave-safe dish. Cover and microwave on HIGH (100%) power for 2 to 3 minutes, until just tender.
- Carefully open the potato by cutting a slit in the top and gently pushing the potato from both ends (protect fingers with hot pads or paper towels) to loosen and the potato pulp. Fluff the potato with a fork.
- Spoon the hot vegetables into the potato. Top with cheese and sunflower seeds. Serve warm.
Per serving: 183 calories (17% calories from fat), 9 g protein, 4 g total fat (1.9 g saturated fat), 31 g carbohydrate, 4 g dietary fiber, 10 mg cholesterol, 136 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 1/2 bread/starch), 1 vegetable