Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch


Meal in a Potato

45 minutes—1 hour
Serves: 4

This makes a fun side dish or hearty snack. To make it into a true meal, add leftover meat, poultry, fish, or mashed beans, and vegetables like chopped spinach or broccoli to the potato.

If you have a child who is older and helps to get dinner started, this is a nice recipe to suggest. (To save on time: "bake" the potatoes in a microwave.)


  • 4 large potatoes
  • 1 Tbsp oil
  • 4 Tbsp grated lowfat sheese (mozzarella or cheddar)
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1/8 tsp of nutmeg
  1. Preheat oven to 425 degrees F. Scrub potatoes well. Dry with a towel. Rub the outside with oil. Bake about 45 minutes—1 hour until potato is soft.
  2. Cut off a cap lengthwise. Scoop out some of the pulp and mix with the cheese, salt, pepper, and nutmeg. Spoon back into potato. Replace cap. Serve.

Nutrients per serving
1 potato

  • Calories 262
  • Saturated fat.9 g
  • Iron 2.8 mg
  • Protein 6 g
  • Cholesterol 1 mg
  • Calcium 50 mg
  • Carbohydrate 25 g
  • Vitamin A 4 RE
  • Sodium 204 mg
  • Total Fat 4.1 g
  • Vitamin C 26 mg
  • Dietary Fiber 5 g


This Month includes United Nations Day (October 24). Why not create an "Adventures in Eating" bulletin board at home? Put a map of the world on it. Get Colored pins. Each time a child tries foods from each Pyramid Food Group they make a colorful cutout of the food, and attach it to the map with a pin, in the area of the world where that food is commonly eaten. Remember to celebrate "National School Lunch Week."


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This page originally published as part of the electronic Gourmet Guide between 1995 and 1999.

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