Lean and Luscious Potato Split

1 potato (about 10 oz.)
1/4 c. low-fat cottage cheese
2 to 3 T. low-fat milk
2 T. toasted sunflower nuts
2 T. chopped green bell pepper
2 T. chopped carrot
2 T. sliced green onions
1/4 c. shredded Cheddar cheese
1/8 tsp. pepper
Salt, to taste
3 cherry tomatoes, halved

Pierce potato with tines of fork; microwave on HIGH about 8 minutes, until potato is fork-tender. Halve and scoop out potato, leaving 1/4-inch shells. In bowl, mash potato pulp. Mix in cottage cheese and enough milk for a moist, but firm consistency. Mix in sunflower nuts, green pepper, carrot, onions, 1/2 the Cheddar cheese and the pepper to blend thoroughly. Season with salt. Mound into potato shells, dividing equally. Sprinkle with remaining Cheddar cheese. Microwave on HIGH about 2 minutes, until cheese is melted and potatoes are heated through. Garnish with tomatoes. Makes 2 servings.

Note: Microwave cooking times are based on a 700-watt microwave. Adjust cooking times to your own oven.

Menu: Red lettuce leaf salad with nonfat dressing, strawberries or blueberries with yogurt and honey.

Nutritional Information Per Serving: 250 calories, 8 gm fat, 10 mg cholesterol, 290 mg sodium, 32 gm carbohydrate, 4 gm fiber, 13 gm protein.