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Loading...| 4 baking potatoes in their skins, each 250-375 g (8-12 oz) | |
| a little vegetable oil (optional) freshly ground black pepper | |
| OR YOU COULD TRY... | |
| More fillings and toppings: Thai Beef and Pepper Stir-fry | |
| Smoked salmon and chopped chives | |
| Crispy lean bacon, apricots and celery | |
| Grated low-fat cheese with chopped shallots | |
| Flaked tuna, sweetcorn and natural fromage frais | |
| Prawns with spring onions and natural yogurt | |
| Cottage cheese with pineapple |
| 1. | Bake the potatoes directly on the shelf in a preheated oven, 220°C (425*F), Gas Mark 7, for 1/ hours until tender. You can shorten the cooking time by using potato bakers, pots and even skewers, or by halving very large potatoes. |
| 2. | Cut a cross in the top of each potato and spoon in your choice of filling to serve Or cut the top off each potato and carefully scoop out most of the flesh. Mash with your choice of filling and pile back in the skins. Serve or stand on a baking sheet and return to the oven or place under a moderate grill for 5 minutes until reheated and beginning to brown. |
| 3. | CURRIED PRAWN AND COURGETTE TOPPING |
| 4. | Place 1 finely chopped onion with a little water in a saucepan over a low heat and cook for about 5 minutes until soft. Stir in 1 teaspoon of turmeric, 2 tablespoons mild curry paste, 1 grated courgette, 250 g (8 oz) prawns and a little more water if necessary. |
| 5. | Heat through gently. Use to top the baked potatoes when cooked. |
| 6. | A serving of this topping would provide you with 100 Kcals (420 Kj), 2 g of fat or which less than ig is saturated and 1109 mg of sodium to add to the nutritional facts for each baked potato. |
Baked potatoes have great nutritional value. They are a good
source of both vitamin C and fibre, which is in their ‘jackets,
so do eat the crispy skin. They offer a far healthier alternative
to chips – just look at the difference in calories and fat.
COMPARE THE CALORIES & FAT CONTENT:
Per 200 g (7 oz) of baked potatoes and chips:
O baked potato: 272 Kcals (1142 K}), negligible saturated fat;
O chips: 480 Kcals (2016 Kj), 7 g saturated fat.
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