Serves 4
Fruits and Vegetables: 2½ cups per serving
Ingredients
4 medium potatoes
4 cups frozen mixed vegetables
½ cup sour cream, fat-free or ½ cup plain yogurt, non-fat
¼ teaspoon oregano, dried
¼ teaspoon basil, dried
Dash of pepper
Directions
- Wash and scrub potatoes under running water and pat dry.
- Pierce potatoes on each side with a fork (4-5 times). Microwave on high until tender, 3-4 minutes per potato (12 – 16 minutes when using 4 potatoes). Turn potatoes over using an oven mitt or tongs. Cook for an addition 2-3 minutes, if needed. Set aside.
- Steam mixed vegetables in the microwave with 3 tablespoons of water in a covered dish for 2 minutes until hot.
- In a small bowl, mix sour cream or plain yogurt with herbs and pepper.
- Split each potato in the center and fill with steamed vegetables. Top with sour cream and serve hot.
Directions
- Wash and scrub potatoes under running water and pat dry.
- Pierce potatoes on each side with a fork (4-5 times). Microwave on high until tender, 3-4 minutes per potato (12 – 16 minutes when using 4 potatoes). Turn potatoes over using an oven mitt or tongs. Cook for an addition 2-3 minutes, if needed. Set aside.
- Steam mixed vegetables in the microwave with 3 tablespoons of water in a covered dish for 2 minutes until hot.
- In a small bowl, mix sour cream or plain yogurt with herbs and pepper.
- Split each potato in the center and fill with steamed vegetables. Top with sour cream and serve hot.
Tips
- Top with your favorite type of vegetables.
- For a different flavor, try adding ¼ teaspoon garlic powder or chopped scallions to sour cream or yogurt.
- Use sweet potatoes for additional health benefits.
Nutrition Facts
Serving size: 1 potato; Calories: 280; Carbohydrates: 60 g; Fiber: 4 g; Fat: 0 g; Saturated fat: 0 g; Sodium: 100 mg
Source
Adapted from What’s Cooking? USDA Mixing Bowl
This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutrition. The Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources.
