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| Recipe: Baked Potatoes with Olives and Tomato |
Servings: 4
Preparation Time: 15 min.
Cooking Time: 45 min.
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| Ingredients: |
- 4 baking potato, scrubbed
- 2 tomato\raw, peeled, seeded and chopped
- 1/2 cup Spanish olives, sliced
- 1/3 cup scallions, minced
- 2 Tbs. capers, rinsed and drained
- 1 Tbs. olive oil
- 1 cup plain lowfat yogurt (optional)
- 3 Tbs. parsley, minced
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| Cooking Directions: |
Preheat oven to 400° F. Bake potatoes 45 minutes
or until tender. Combine tomatoes, olives, scallions, capers and oil
in a bowl. Serve potatoes topped with yogurt and olive
mixture. Sprinkle with parsley. |
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| Per Serving:
calories 200, fat 7.3g, calories from fat 33%, protein 3.8g, cholesterol 0.0mg, dietary fiber 4.1g
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| Nutrients |
Exchanges |
| Calories |
200 |
Milk Exchanges |
0.0 |
| Protein |
3.8g |
Vegetable Exchanges |
0.7 |
| Carbohydrates |
34.6g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
4.1g |
Bread Exchanges |
1.8 |
| Sugar |
4.0g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
7.3g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
1.4g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
4.8g |
Fat Exchanges |
1.1 |
| Poly-unsaturated Fat |
1.2g |
| % Calories from Fat |
33% |
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| Cholesterol |
0.0mg |
| Sodium |
603.5mg |
| Vitamins |
Minerals |
| Vitamin A |
61.3IU |
Calcium |
37.2mg |
| Thiamin (B1) |
0.6mg |
Copper |
1.3mg |
| Riboflavin (B2) |
0.8mg |
Iron |
2.6mg |
| Niacin (B3) |
2.5mg |
Magnesium |
47.3mg |
| Vitamin B6 |
1.0mg |
Manganese |
0.4mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
92.1mg |
| Vitamin C |
32.8mg |
Potassium |
694.9mg |
| Vitamin E |
2.8IU |
Selenium |
2.4mcg |
| Folate |
32.4mcg |
Sodium |
603.5mg |
| Pantothenic Acid |
0.9mg |
Zinc |
1.3mg |
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