BAKED POTATO WITH SKIN[41]

Saturday, February 1, 2014

A jacket potato full of nutrients.
A delicious, yummy, treat as part of a main dish or a main dish by itself.

Ingredients
2 pcs - Potatoes (with skin)
{Potassium, Vitamin-C, Vitamin-B6, Copper, Zinc and Protein} {Does not have fat, cholesterol or sodium}
6 pcs - French beans (chopped finely)
1 pc - Carrot (chopped finely)
1 pc - Corn on the cob (knife out the corn off the cob)
2 pcs - Spring onions (chopped finely)
1 Tbsp - Parsley (chopped finely)
1/4th tsp - Olive oil
40 gms - Cheese (grated)
{High calcium, Protein, Vitamin-B2, Vitamin-B12, Potassium, Salt}
To taste - Salt
To taste - Pepper
1 cup - Sour cream

Mix
1 Tbsp - Peanut (roasted)
{Vitamin E, Niacin, Potassium, Zinc, Protein, Magnesium, Copper, Iron}
1 Tbsp - Sesame seed (roasted)
{Niacin, Folic acid, Calcium, Iron, Zinc, Magnesium, selenium} {Oliec acid helps to lower LDL} {GI is very low}

Method
Coat a mix of olive oil and salt on the washed potato with skin and M/w for 10 minutes or till cooked well.
Hold from both ends and press it and mash with the fork and put in the baking dish.
Mix the french beans, carrot, corn, spring onion, parsley, salt, pepper and half of the sour cream.
Put this mix on top of the potatoes.
Top it with the cheese and the peanut sesame mix.
Bake in a preheated oven at 180 degree C for 10 to 15 minutes.
Pour the remaining sour cream on it just before serving.

Sour Cream
Ingredients
1/2 cup - Thick hung yoghurt
1/2 cup - Chilled fresh cream
1 Tbsp - Lemon Juice
2 cloves - Garlic (minced)
To taste - Salt
Method
Mix yoghurt, fresh cream, lemon juice, garlic and salt.