Cook potatoes in the oven. Lightly steam brocholi. Meanwhile liquid saute the celery and green onion until tender. Set aside.
Flake tuna in a bowl, add broccoli, celery and onion. Mix well, adding the yogurt, sour cream and mustard. Scoop out potatoes into the mix and blend with a fork adding the salt, pepper and spices/herbs.
Fill potato skins with the mixture and, if desired, sprinkle with low-fat cheese and broil until browned.
For a Greek flare:
|4 lrg potatoes|
|5 cups broccoli florets (1 bunch)|
|1 drained can tuna|
|1/2 fine-diced celery|
|1/2 cup fine-chopped green onion|
|1/4 cup low-fat yogurt|
|1/4 cup low-fat sour cream|
|1 ts dijon mustard|
|salt, pepper,herb,and spice to taste|
|To not overload your metabolism, potatoes should never be accompanied by proteins, and especially animal proteins.
The potato is the only starch that should be on the plate during the meal. Preferably, the potato should be the meal. Load up on
salad or greens spiced with hot sauce to give this meal a bang ! Try salsa on your potato for a bit of spice. Many diets require you to consume several small meals in a day
as opposed to large ones and the potato prepared in this fashion definetly fits the bill (see Hypoglycemia / High Cholesterol in the newsletter section).
Don't know what to eat at the restaurant ? Try a Potato and the salad bar minus the white creamy stuff ! Potatoes are loaded in potassium, phosphorus,
calcium and B1 vitamin when cooked in the skin. For more ideas see the "Stuff It" recipe.
Percentage of Recommended Daily Allowances provided by one average potato:
Vitamin C 45% Thiamin 10% Niacin 8% Vitamin B6 14% Folacin 14%
Potato! - Safety
The potato is part of the nightshade family and as such does have some disagreeable traits. One should never eat anything green from a potato. The leaves and stem are poisonous. Potatoes should be stored in dark, but dry places. Light will cause the formation of solanine on the skin of the potato. Though not likely to cause serious harm, green skinned potatoes can taste bitter and may result in temporary digestive discomfort.
When confronted by green skin on a potato, simply peel it away. Keep as much of the rest of the skin as possible. For this is where most of the vitamins reside. Potatoes are one of the most nutritious staple crops discovered by man.