Diabetes-Friendly Recipes

Microwaved Baked Potato

Servings: 1
Cook time:


  • 1 5-ounce baking potato, scrubbed and pricked several times with a fork
  • ¼ cup frozen mixed vegetables
  • ½ tablespoon water
  • 2 tablespoons shredded reduced-fat cheddar cheese
  • ½ teaspoon dry-roasted sunflower seeds
  • salt and pepper, to taste


  1. Place the potato on a paper towel in the center of the microwave oven. Microwave on HIGH (100%) power for 4 1/2 to 5 1/2 minutes, until potato is tender when pierced with a fork. Remove from oven and let stand for 4 to 5 minutes.  (You could wrap it in aluminum foil at this point, if you wanted; when you're eating it, it will make it neater.)
  2. Meanwhile, place the vegetables and water in a small microwave-safe dish. Cover and microwave on HIGH (100%) power for 2 to 3 minutes, until just tender.
  3. Carefully open the potato by cutting a slit in the top and gently pushing the potato from both ends (protect fingers with hot pads or paper towels) to loosen and the potato pulp. Fluff the potato with a fork.
  4. Spoon the hot vegetables into the potato. Top with cheese and sunflower seeds.

Nutrition Information


Per serving:183 calories (17% calories from fat), 9 g protein, 4 g total fat (1.9 g saturated fat), 31 g carbohydrate, 4 g dietary fiber, 10 mg cholesterol, 136 mg sodium
Diabetic exchanges:1 1/2 carbohydrate (1 1/2 bread/starch), 1 vegetable


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