
Potato Skins with Buffalo Chicken
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 minutes
- 4 Servings
- $6.00 - $8.99
Potato Skins with Buffalo Chicken
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 minutes
- 4 Servings
- $6.00 - $8.99
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 fat-reduced sour cream
- 2 tablespoons margarine
- 1/4 cup crumbled blue cheese
- 2 green onions
- 2 medium tomatoes
- 4 celery stalks
Steps
Center oven rack and preheat oven to 425 °F.
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.
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.
Place potatoes in a microwave-safe dish and microwave on high, uncovered, for about 10 minutes. Let cool slightly.
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.
Spoon mixture into potato skins slightly denting center (to hold fresh toppings after baking).
Place filled potato skins on a 9x13 inch baking sheet and bake about 15 to 20 minutes until tops are golden brown.
Dice tomatoes and green onions. Cut celery stalks into four inch sticks.
To serve, top potatoes with onions and tomatoes. Serve celery sticks on the side for scooping potato contents.
Ingredients
Serving Size: 1/4 of the recipe
Nutrients | Amount |
---|---|
Total Calories | 360 |
Total Fat | 12 g |
Saturated Fat | 4 g |
Monounsaturated Fat | 5 g |
Polyunsaturated Fat | 3 g |
Linoleic Acid | 2 g |
α-Linolenic Acid | 0.5 g |
Omega 3 - EPA | 6 mg |
Omega 3 - DHA | 13 mg |
Cholesterol | 45 mg |
Carbohydrates | 44 g |
Dietary Fiber | 5 g |
Total Sugars | 5 g |
Added Sugars included | 0 g |
Protein | 20 g |
Minerals | |
Calcium | 150 mg |
Potassium | 1355 mg |
Sodium | 550 mg |
Copper | 327 mcg |
Iron | 3 mg |
Magnesium | 84 mg |
Phosphorus | 348 mg |
Selenium | 20 mcg |
Zinc | 2 mg |
Vitamins | |
Vitamin A | 145 mcg RAE |
Vitamin B6 | 1.1 mg |
Vitamin B12 | 0.4 mcg |
Vitamin C | 36 mg |
Vitamin D | 0 mcg |
Vitamin E | 2 mg |
Vitamin K | 36 mcg |
Folate | 62 mcg DFE |
Thiamin | 0.3 mg |
Riboflavin | 0.3 mg |
Niacin | 11 mg |
Choline | 92 mg |
Source:
- Produce for Better Health Foundation