| 1 | Pierce potato with tines of fork; microwave on high about 8 minutes until potato is fork-tender. |
| 2 | Halve and scoop out potato, leaving ?inch shells. |
| 3 | In bowl mash potato pulp. |
| 4 | Mix in cottage cheese and enough milk for a moist but firm consistency. |
| 5 | Mix in sunflower nuts, green pepper, carrot, onions, half the cheddar cheese and the pepper to blend thoroughly. |
| 6 | Season with salt. |
| 7 | Mound into potato shells, dividing equally. |
| 8 | Sprinkle with remaining cheddar cheese. |
| 9 | Microwave on high about 2 minutes until cheese is melted and potatoes are heated through. |
| 10 | Garnish with tomatoes. |
| 11 | note: microwave cooking times are based on a 700-watt microwave. |
| 12 | Adjust cooking times to your own oven. |
| 13 | menu: red leaf lettuce salad with nonfat dressing, strawberries or blueberries with yogurt and honey |
| 14 | nutritional information per serving: 250 calories; 8 g fat; 10 mg cholesterol; 290 mg sodium; 32 g carbohydrate; 4 g fiber; 13 g protein. |
