Diabetic Cooking

Broccoli-stuffed potatoes

Nothing says comfort food quite like baked potatoes topped with all the fixings. Requiring just six basic ingredients, this homemade version is full of all the broccoli and cheese your heart desires — but with only 106 calories and 1 gram of fat per serving.

Preparation time: 25 minutes. Cooking time: 75 minutes.


  • 4 medium baking potatoes (about 7 1/2 ounces each)
  • 2 cups broccoli (frozen or fresh)
  • 1/3 cup fat-free milk
  • 1/2 cup shredded, low-fat Cheddar cheese
  • 1/4 teaspoon black pepper
  • 1 clove garlic, minced


Scrub baking potatoes, pierce with fork several times, and place on baking sheet. Bake at 350°F for approximately 60 minutes until the potatoes are tender. Meanwhile, place the broccoli in a small pot, add a small amount of water, and cover. Cook the broccoli until it is just tender. Drain broccoli, chop it finely, and add it to a medium mixing bowl. Add milk, cheese, black pepper, and garlic to the mixing bowl. Remove cooked baked potatoes from the oven and slice potatoes in half horizontally. Scoop out the flesh of the potato, leaving approximately 1/2 inch of flesh remaining in the skins, and place the potato flesh in the mixing bowl with the broccoli mixture. With an electric mixer, whip the potato–broccoli mixture for 3 minutes. Fill each potato half with mixture and return to the oven for an additional 15 minutes.

Yield: 8 stuffed potato halves.

Serving size: 1 stuffed potato half.

Nutrition Facts Per Serving:
Calories: 106 calories, Carbohydrates: 21 g, Protein: 5 g, Fat: 1 g, Saturated Fat: 0 g, Sodium: 59 mg, Fiber: 3 g

Exchanges per serving: 1 starch, 1 nonstarchy vegetable. Carbohydrate choices: 1 1/2.

Sharon Palmer is a registered dietitian and freelance writer in Southern California.