وجبة خفيفةمتوسط

Potato Skins with Buffalo Chicken

Name: Potato Skins with Buffalo Chicken
Cook time: 45 min
Total time: 45 min
Yield: 4
Ingredients: 12 ounces boneless, skinless chicken breast; 1 cup water; 4 medium russet potatoes; 9 teaspoons hot pepper sauce; 1/4 cup non-fat milk; 1/4 cup light sour cream; 2 tablespoons margarine; 1/4 cup crumbled blue cheese; 2 green onions; 2 medium tomatoes; 4 celery stalks

This lively dish gives a nod to buffalo chicken wings but without extra fat and calories. Start with a foundation of nutritious potatoes -- which are naturally high in potassium, vitamin C, and fiber -- and replace fried wings with shredded chicken breast and top with fresh tomatoes and onions. Don't forget the celery sticks.

45 min4 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1/4 of the recipe

414

سعرات حرارية

34g

بروتين

43g

كربوهيدرات

12g

دهون

ألياف

سكر

336mg

صوديوم

دهون مشبعة 4 g · كوليسترول 96 mg

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المكونات

boneless, skinless chicken breast
12 ounces
water
1 cup
russet potatoes
4 medium · about 1 1/2 pounds
hot pepper sauce
9 teaspoons
non-fat milk
1/4 cup
light sour cream
1/4 cup
margarine
2 tablespoons
crumbled blue cheese
1/4 cup
green onions
2
tomatoes
2 medium
celery stalks
4

التعليمات

1
Center oven rack and preheat oven to 425 °F.
2
Place chicken in a sauté pan, add water, and cover. Simmer for 20 minutes and remove from pan; let cool slightly. When chicken is cool enough to handle, shred using two forks, one in each hand.
3
While chicken is simmering, wash and scrub potatoes with a clean vegetable brush under running water and slit each one lengthwise about 1-inch deep.
4
Place potatoes in a microwave-safe dish and microwave on high, uncovered, for about 10 minutes. Let cool slightly.
5
Slice each potato in half length-wise, scoop out potato, leaving a 1/4 inch shell. Mash potato together with hot pepper sauce, sour cream, margarine, and milk. Fold in blue cheese and shredded chicken.
6
Spoon mixture into potato skins slightly denting center (to hold fresh toppings after baking).
7
Place filled potato skins on a 9x13 inch baking sheet and bake about 15 to 20 minutes until tops are golden brown.
8
Dice tomatoes and green onions. Cut celery stalks into four inch sticks.
9
To serve, top potatoes with onions and tomatoes. Serve celery sticks on the side for scooping potato contents.

المصدر: USDA MyPlate Kitchen · Produce for Better Health Foundation

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