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Fat, Low-Fat Potato

People who love salads usually love baked potatoes. But, like the salad, the potato has a hard time staying healthy because of the toppings (bacon bits, cheese, sour cream…oh my!). On it’s own (and with the skin still on it) the potato is a low calorie, high fiber food. It is an excellent source of vitamin C, B6 and fiber. It’s also very dry and simply must be topped with something, but let’s try not to ruin it today.

Now, you don’t have to do what I do, but that’s not going to stop me from suggesting it. Once a week (sometimes a little less often), I stuff a ten pound bag of chicken (seasoned with a small amount of salt and pepper) into my crock-pot. I normally do this right around dinner time, and I let the chicken slow cook for about four hours.
Once the chicken has cooked, I remove the lid, turn off the cooker, and allow the chicken to fully cool. If you learn one thing here today, let it be this: Never try to handle hot chicken!
After I have deboned the chicken, I return the bones to the crock-pot. I then add a stalk of celery, a carrot, four cloves of garlic, half an onion and a deveined jalapeno pepper. I fill the crock-pot with water (leaving a few inches of space at the top), turn the heat to “low,” and allow the stock to simmer until morning.
What do I do with all of this chicken and stock? Well, while I can’t promise it will always go as far as it did here (and yes, I did feed my family that many meals on a seven dollar bag of chicken), we’re going to be using a little bit of both today.
Fat, Low-Fat Potato (for six people)
My first suggestion in this recipe would be that you slow bake your baked potatoes. I suggest an oven of 325 to 350 degrees for about four hours.
I absolutely forbid a microwave.
For the sauce, start with two tablespoons of your favorite cooking oil (I just used vegetable), and heat it over high heat in a deep pan. Quickly mix in two tablespoons of flour, and cook to a golden brown.
Next, slowly add one cup of skim milk and one cup of chicken stock, whisking madly until fully incorporated. Once the sauce has reached a boil, reduce the heat and stir in 13 ounces of (mild, medium, or hot – this just depends on your tastes) green chili (fresh or frozen)…
And 8 full ounces of low-fat sour cream.
Season with salt, pepper, and a generous teaspoon of cumin. And with that, your sauce is done!
Top your potatoes with chicken, monterey jack cheese and sauce for a delicious and moist potato.

Do you have a favorite baked potato? I’d love to hear from you!

Related  The Nutrient Pools of Life

  
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Cascia Talbert

Cascia Talbert is a devout Catholic, mother of five children, health and fitness enthusiast and positive parenting supporter. She is also the founder of the award winning online health, fitness, parenting and Christian faith magazine for moms, the Healthy Moms Magazine. She lives in the Chicago suburbs with her husband, five children and one spoiled cat. Her hobbies include gardening, country music, running, and playing her flute. Check out her first book, "Taking Care of your Family's Health and Well-being, Saints to Turn to and the Catholic Faith," available anywhere books are sold.

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13 Comments

  1. The Mama Bird April 7, 2010

    Oh my, Sarah…those look SO YUMMY! I often do the same thing with chicken and stock…I just can't bring myself to buy the canned stock when it's so easy and healthy to make at home.

  2. Anonymous April 7, 2010

    Could broccoli go on this? Because it looks great but maybe some green would make it even better. 🙂

  3. Cascia April 7, 2010

    That looks so delicious, Sarah. I might have to try this. My kids love potatoes.

  4. Kingdom Mama April 7, 2010

    Anon,

    You're right…it does need some green! Maybe a salad on the side, though, because I'm not sure broccoli would go very well w/the green chili. Although, you could sub the green chili for broccoli:)

  5. Heather April 7, 2010

    Looks delicious, and I love the tip about how to make chicken go so far! I can't wait to try it 🙂

  6. Heather April 7, 2010

    That looks sooo good! I hope green chille isn't spicy because my husband cannot handle any spicy food. I do love it though. 🙂

  7. Megan April 7, 2010

    That looks so good! And healthy! I think even my super-carivore hubby would like that. We have put salsa and low fat cheese on potatoes before…yum!

  8. Esby April 7, 2010

    This sounds great and perfect for the budget! Thanks for the idea. We are always looking for slow cooker ideas.

  9. Shelby April 8, 2010

    YUMMMMM Sarah! Thanks for sharing!

  10. Hypnotransformations April 8, 2010

    Looks sooo good! I need to make this this weekend! Thank for sharing.

  11. katefausett April 8, 2010

    Yum, yum, YUM!!! This looks and sounds delish!! I am looking forward to slow-cooking my potatoes. I am forever trying to rush them, poor little guys. My Oklahoma hubby will love the Southwest flavor of the green chilis. My favorite baked potato is just plain ol' FF sour cream. But this, oh this, is a meal!!!

  12. thechattymommy April 8, 2010

    Sounds delicious!!!