Lunch in a Jacket

1	5-ounce baking potato, scrubbed and pricked several times with a fork

1/4	cup (35 g) frozen mixed vegetables

1/2	tablespoon (7.5 ml) water

2	tablespoons (15 g) shredded reduced-fat cheddar cheese

1/2	teaspoon (2.5 ml) dry-roasted sunflower seeds

1. Place the potato on a paper towel in the center of the microwave oven. Microwave on HIGH (100%) power for 4 1/2 to 4 1/2 minutes, until potato is tender when pierced with a fork. Remove from oven and let stand for 4 to 5 minutes.
2. Meanwhile, place the vegetables and water in a small microwave-safe dish. Cover and microwave on HIGH (100%) power for 2 to 3 minutes, until just tender.
3. Carefully open the potato by cutting a slit in the top and gently pushing the potato from both ends (protect fingers with hot pads or paper towels) to loosen and the potato pulp. Fluff the potato with a fork.
4. Spoon the hot vegetables into the potato. Top with cheese and sunflower seeds. Serve warm.

Per Serving: 183 calories (17% calories from fat), 9 g protien, 4 g total fat (1.9 g saturated fat), 31 g carbohydrate, 4 g dietary fiber, 10 mg cholesterol, 136 sodium
Diabetic Exchanges: 1 1\2 carbohydrate (1 1/2 bread/starch) 1 veggie

BIB
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