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Canku
Ota
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(Many
Paths)
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An
Online Newsletter Celebrating Native America
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October
4,
2003 - Issue 97
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One
Potato Meals
Baked potatoes are famous for requiring
minimal fuss. Just zap them in the microwave or toss
them into the oven for about an hour, and they're cooked.
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Ham
and Swiss Loaded Potatoes
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Microwaving cooks these potatoes in a flash;
briefly baking them at a high temperature once they're stuffed
toasts the cheese topping.
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Ingredients:
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- 4 baking potatoes (about 1-1/2
pounds)
- 1 cup diced 33 percent-less-sodium
ham (about 6 ounces)
- 1 cup (4 ounces) shredded Swiss
cheese, divided
- 1/2 cup thinly sliced green
onions, divided
- 1/2 cup fat-free sour cream
- 1/4 teaspoon freshly ground
black pepper
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Directions: |
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Pierce
potatoes with a fork; arrange in a circle on paper towels
in microwave oven. Microwave at high 16 minutes or until
done, rearranging potatoes after 8 minutes. Let stand
5 minutes.
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Preheat
broiler.
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Cut
each potato in half lengthwise; scoop out pulp, leaving
a 1/4-inch-thick shell. Combine potato pulp, ham, 1/2
cup cheese, 1/3 cup green onions, sour cream, and pepper.
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Spoon
the potato mixture into shells. Combine 1/2 cup cheese
and remaining green onions, and sprinkle over potatoes.
Place potatoes on a baking sheet; broil 4 minutes or until
golden.
YIELD:
4 servings (serving size: 2 potato halves).
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Chicken
Paprika Topped Potatoes
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Ingredients:
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- 4 baking potatoes (about 1-1/2
pounds)
- 4 skinless, boneless chicken
thighs (about 12 ounces), cut into bite-sized pieces
- 2 tablespoons all-purpose flour
- 2 teaspoons paprika
- 3/4 teaspoon salt
- 1/4 teaspoon ground red pepper
- 1 tablespoon butter
- 1/2 cup coarsely chopped onion
- 1 (8-ounce) package presliced
mushrooms
- 2 garlic cloves, minced
- 1/2 cup fat-free, less-sodium
chicken broth
- 1/4 cup reduced-fat sour cream
- 2 tablespoons chopped fresh
parsley
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Directions:
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- Pierce
potatoes with a fork; arrange in a circle on paper towels
in microwave oven. Microwave at high 16 minutes or until
done, rearranging potatoes after 8 minutes. Let stand 5
minutes.
- Combine
chicken, flour, paprika, salt, and pepper in a large zip-top
plastic bag; seal and shake to coat.
- Melt
butter in a large nonstick skillet over medium-high heat.
Add chicken mixture, onion, mushrooms, and garlic; saute
5 minutes. Add broth; bring to a boil. Cook 6 minutes or
until chicken is done and the sauce thickens, stirring frequently.
Remove from heat; stir in sour cream.
- Split
potatoes open with fork; fluff pulp. Divide chicken mixture
evenly over potatoes; sprinkle with parsley.
YIELD:
4 servings (serving size: 1 potato and 1/2 cup chicken mixture).
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Broccoli,
Buttermilk, and Dill Potatoes
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Ingredients:
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4 (8-ounce) baking
potatoes
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2 teaspoons olive
oil
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1-1/2 cups coarsely
chopped broccoli florets
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1 cup diced onion
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1/3 cup low-fat
sour cream
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1/2 cup low-fat
buttermilk
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2 tablespoons
minced fresh or 2 teaspoons dried dill
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1 tablespoon
grated Parmesan cheese
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1/2 teaspoon
salt
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1/4 teaspoon
pepper
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1/2 cup (2 ounces)
shredded reduced-fat cheddar cheese
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Dill sprigs (optional)
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Directions:
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Preheat
oven to 375 degrees.
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Wrap
potatoes in foil; bake at 375 degrees for 1 hour or until
tender.
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Heat
oil in a medium nonstick skillet over medium heat. Add
broccoli and onion; saute 4 minutes or until tender. Set
aside.
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Unwrap
potatoes. Split open each potato; scoop out pulp, leaving
a 1/4- inch-thick shell. Combine potato pulp, broccoli
mixture, sour cream, and next 5 ingredients (sour cream
through pepper) in a bowl; mash.
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Stuff
shells with potato mixture, and sprinkle with cheddar
cheese. Place on a baking sheet, and bake at 375 degrees
for 10 minutes or until thoroughly heated. Garnish with
dill sprigs, if desired.
YIELD:
4 servings.
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Chili
Topped Potatoes
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Ingredients:
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2 medium baking
potatoes (about 1 pound)
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1/4 pound ground
turkey
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1/4 cup chopped
onion
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1 clove garlic,
minced
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1/2 cup seeded,
chopped tomato
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1/2 cup drained
red kidney beans
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1/2 cup tomato
sauce
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1/4 cup water
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1 1/2 teaspoons
chili powder
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1 teaspoon tomato
paste
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1/2 teaspoon
dried whole oregano
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1/2 teaspoon
ground cumin
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Directions:
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Pierce
potatoes with a fork; arrange in a circle on paper towels
in microwave oven. Microwave at HIGH for 16 minutes or
until done, rearranging potatoes after 8 minutes. Let
stand 5 minutes.
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Combine
turkey, onion, and garlic in a skillet; cook over medium
heat until browned, stirring to crumble. Add tomato and
next 8 ingredients; reduce heat to medium-low, and cook
an additional 5 minutes.
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Split
tops of baked potatoes lengthwise; fluff pulp with a fork.
Top each potato with chili mixture.
YIELD
: 2 servings
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