LOADED POTATOES
INGREDIENTS:
1 brown onion
4 cloves of garlic
400g Can of 4 bean mix reduced salt, drained
125g Corn kernels reduced salt
1 cups baby Spinach
80g of light cheese
1 Tablespoon of Extra Virgin Olive Oil
6 button mushrooms
Salt and pepper
2 bunches of Broccolini
4 tablespoons of Greek yogurt to garnish
4 large white Potatoes or 4 medium sweet potatoes
METHOD:
Preheat oven to 240 degrees celsius
prepare potatoes -wash them and stick a few holes in them, then put them in the microwave for about 5 minutes.
Put the potatoes in the oven and cook for about 40 minutes or until crispy but soft on the inside.
Prepare vegetables, dice onion, mince garlic, chop mushroom, drain and wash the beans and corn kernels
In a hot fry pan add a tablespoon of olive oil, then pan fry the onion for 2 minutes or until golden and translucent.
Add garlic and mushroom to the fry pan and saute for another 2 minutes, then add the 4 bean mix and corn, saute for another 5 minutes.
Add spinach and cook with mixture for 1 minute.
Grate cheese
Take the cooked potatoes out of the oven and let them sit for 5 minutes.
Steam broccolini (this should only take about 5 minutes)
Cut a cross into the potatoes and stuff them with the mixture, put cheese on top, cook potatoes for another 5 minutes or until the cheese is melted and crispy.
serve the potatoes with a dollop of light plain greek yogurt and a side of broccolini and enjoy.
Serves 4
NUTRITIONAL INFORMATION:
ENERGY & MACRO NUTRIENT INFORMATION per serve
Energy per serve= 1349 Kj or 321 cal
carbohydrates: 31g
Fat: 11.9g
Protein: 18.3g
These potatoes is full of many nutrients like
-Fibre, which is important for gut health and helps you stay fuller for longer. All 3 types of fibre are in this dish
Soluble fibre from the vegetables and legumes
Insoluble fibre from the potato skin and legumes
Resistant starch from the cooked and cooled potatoes
-Calcium which helps build and protect bones
-Non-Haem iron is important for the transportation of oxygen around the body via the red blood cells, giving the cells energy
-Vitamin A helps with vision, skeletal tissue and skin
-Vitamin C helps fight infectious diseases, absorb non-ham iron (which is in this food) and is involved in tissue repair
It is low in saturated fat- especially if you swap sour cream as a topping with low-fat greek yogurt as I did in this recipe. This not only lower in fat and energy, but it is also higher in protein, making the meal more satiating.
This is a balanced meal that is perfect for lunch or dinner. I hope you enjoy.