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Jacket Potatoes with Broccoli and Red Pepper


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Jacket Potatoes with Broccoli and Red Pepper

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Whenever you complain of excessive hair fall, you are told – time and again – to eat more dates and spinach to top up on iron. While this is true, the fact is you need a couple of other ingredients like calcium and vitamin C also to grow and strengthen hair. Here is an innovative preparation of Jacket Potatoes with Broccoli and Red Pepper, which helps you meet these nutritional requirements in a lip-smacking way. Here, a thoughtful combination of vegetables that complement each other well in texture and flavour come together in a healthy white sauce made with whole wheat flour instead of maida, all set to meet your nutritional needs tastefully.

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Jacket Potatoes with Broccoli and Red Pepper recipe - How to make Jacket Potatoes with Broccoli and Red Pepper

Preparation Time:    Cooking Time:    Baking Time:  13 to 15 minutes   Baking Temperature:  200°C (400°F)   Total Time:     6Makes 6 jacket potatoes
Show me for jacket potatoes

Ingredients
3 large par-boiled potatoes (unpeeled)
salt for sprinkling

For The Filling
1 cup finely chopped broccoli
1 cup finely chopped red capsicum
2 tsp butter
1 tbsp whole wheat flour (gehun ka atta)
3/4 cup milk
salt and freshly ground black pepper (kalimirch) to taste
1/2 tsp garlic (lehsun) paste
1 tsp dry red chilli flakes (paprika)
Method

For the filling
    For the filling
  1. Heat 1 tsp of butter in a broad non-stick pan, add the whole wheat flour and cook no a medium flame for a few seconds, while stirring continuously.
  2. Add the milk, mix well and cook on a medium flame for 1 minute, while stirring continuously. .
  3. Add the salt and pepper and mix well. Keep aside.
  4. Heat the remaining 1 tsp of butter in a broad non-stick pan, add the garlic paste and sauté on a medium flame for a few seconds.
  5. Add the broccoli, red pepper, chilli flakes and little salt and sauté on a medium for 2 minutes.
  6. Add the whole wheat flour-milk mixture, mix well and cook on a medium flame for 1to 2 minutes, while stirring continuously.
  7. Divide the mixture into 6 equal portions. Keep aside.

How to proceed
    How to proceed
  1. Cut each boiled potato into 2 halves horizontally.
  2. Scoop the potato halves, using a spoon so that a depression is created for the filling.
  3. Sprinkle some salt over each potato halve and fill each potato halve with one portion of the filling.
  4. Align the potatoes on a baking tray and bake in a pre-heated oven at 200°c (400°f) for 8 to10 minutes.
  5. Serve immediately.

Accompaniments

Fruit and Lettuce Salad ( Healthy Soups and Salads Recipe) 
Paneer and Broccoli Stir Fry, Paneer Vegetable Stir Fry 
Tomato Cucumber and Lettuce Salad in A Lemon Dressing 

Nutrient values per jacket potato
Energy 92 kcal
Protein 2.4 gm
Carbohydrates 13.8 gm
Fat 2.6 gm
Vitamin C 44.4 mg
Calcium 67.2 mg

RECIPE SOURCE : Forever Young DietBuy this cookbook
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Reviews

Jacket Potatoes with Broccoli and Red Pepper
5
 on 15 Jul 18 12:18 AM


Is there a way to make this recipe without baking? I don''t have an oven but would love to try this out.
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Tarla Dalal    Hi Sumi, We have baked potatoes recipe (using a microwave) if you wish to try.
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16 Jul 18 08:58 AM
Jacket Potatoes with Broccoli and Red Pepper
5
n_katira
 on 04 Nov 14 12:25 PM


this is true example that when potatoes are not deep fired they can be a bit healthy. the potato skin are a good source of folic acid while capsicum and broccoli provide enough calcium and vitamin C. All these nutrients together work to get a glowing skin and shiny hair. I also liked the idea of avoiding cheese and maida and using wheat flour for the stuffing.
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