Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

Click to view larger image of Potato Skins w/Buffalo Chicken : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

This lively dish gives a nod to buffalo chicken wings but without extra fat and calories. Start with a foundation of nutritious potatoes (naturally high in potassium, vitamin C, and fiber) and replace fried wings with shredded chicken breast. Top with fresh tomatoes and onions. Don’t forget the celery sticks!
 
Recipe Cost for 4 People: $9.37 ($2.34/serving)*
 
Preparation Time: 45 minutes
 
  • 12 oz boneless, skinless chicken breast
  • 1 cup water
  • 4 medium russet potatoes (about 6 oz each)
  • 3 tbsp hot pepper sauce (like Frank’s, not Tabasco)
  • ¼ cup non-fat milk
  • ¼ cup fat-reduced sour cream
  • 2 tbsp margarine
  • ¼ cup crumbled blue cheese
  • 2 green onions
  • 2 medium tomatoes
  • 4 celery stalks
Center oven rack and preheat oven to 425° F. Place chicken in a sauté pan, add water, and cover. Simmer for 20 minutes and remove from pan; let cool slightly. When chicken is cool enough to handle, shred using 2 forks (one in each hand).

While chicken is simmering, prepare remaining ingredients: Wash potatoes and slit each one lengthwise about 1-inch deep. Place potatoes in a microwave-safe dish and microwave on high, uncovered, for about 10 minutes. Let cool slightly. Slice each potato in half length-wise, scoop out potato, leaving a ¼-inch shell. Mash potato together with hot pepper sauce, sour cream, margarine, and milk. Fold in blue cheese and shredded chicken. Spoon mixture into potato skins, slightly denting center (to hold fresh toppings after baking). Place filled potato skins on a 9×13 baking sheet and bake about 15-20 minutes until tops are golden brown. Dice tomatoes and green onions. Cut celery stalks into four-inch sticks.

Complete this Healthy Plate: Top potatoes with onions and tomatoes. Serve celery sticks on the side for scooping potato contents.
 
Serves: 4
 
Fruits & Veggies per Serving
2¼ Cup
 
Nutrition Information per Serving:
Calories: 360
Total Fat: 12g
Saturated Fat: 4g
% of Calories from Fat: 30%
% Calories from Sat Fat: 10%
Protein: 20g
Carbohydrates: 44g
Cholesterol: 45mg
Dietary Fiber: 5g
Sodium: 550mg
 
Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, riboflavin, B6, folate, potassium, phosphorus, and magnesium, and a good source of thiamin, niacin, pantothenic acid, calcium, iron, zinc, and copper.

*Retail prices, Boulder, Colorado, and online Fall 2011

USPotatoes.com

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