Best for Bones Foods

Ingredients:
4 cups fresh spinach
4 cups Romaine lettuce
2 cups chopped bell pepper (any color)
2 cups cherry tomatoes
1 cup chopped broccoli
1 cup chopped cauliflower
1 cup sliced yellow squash
2 cups sliced cucumber
2 cups chopped carrots
1 cup sliced zucchini

Directions:

1. Wash all of the vegetables and mix them together in a large bowl.
   
2. Top this colorful meal with the low-fat or fat-free dressing of your choice.

Makes 4 servings.
Source: USDA, adapted from the 5 a Day for Better Health Program

Ingredients:
2 cups asparagus tips, diagonally cut
1/4 cup low-fat mayonnaise
1/4 cup fat-free plain yogurt
1 teaspoon curry powder
1 teaspoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon fresh ground pepper
2 cups cooked skinless, boneless chicken breast, chopped
1/2 cup red bell pepper, seeded and chopped
1/4 cup fresh cilantro, chopped
2 tablespoons sliced almonds, toasted
Lettuce leaves

Directions:

1. Steam asparagus for 2 minutes or until crisp-tender.
   
2. In a medium bowl, whisk together the mayonnaise, yogurt, curry, lemon juice, and salt.
   
3. Add asparagus, chicken, bell pepper, cilantro, and almonds and toss to coat.
   
4. Serve on fresh lettuce leaves.

Makes 4 servings
Source: King County Public Health

Ingredients:
2 cups washed and torn lettuce leaves (such as romaine, red leaf, or butter
lettuce)
1 cup drained, canned pineapple chunks* (save 3 tablespoons of juice for the
yogurt mixture)
1 cup sliced strawberries
3 kiwifruit, peeled and sliced
½  cup low-fat, fruit-flavored yogurt
3 tablespoons pineapple juice
2 teaspoons lemon juice
*canned fruit packed in 100% juice

Directions:

1. Place torn lettuce leaves into a large salad bowl.
2. Add pineapple chunks, strawberries, and kiwifruit.
3. In a small bowl, stir together yogurt, pineapple juice, and lemon juice.
4. Drizzle yogurt mixture over salad. Serve.

Makes 4 servings.

Source: California Department of Public Health

Ingredients:
2 cups cabbage, washed and shredded
1 medium carrot, peeled and grated
1/2 chopped green pepper
1 apple, chopped and cored
5 tablespoons low-fat or fat-free plain yogurt
1 tablespoon low-fat or fat-free mayonnaise
1 teaspoon lemon juice
1/4 teaspoon dill weed

Directions:

1. Stir together cabbage, carrot, green pepper, and apple in a large mixing bowl.
   
2. Put the yogurt, mayonnaise, lemon juice, and dill weed in a small bowl. Stir together to make a dressing.
   
3. Pour the dressing over the salad. Toss to mix.

NOTE: Add salt and pepper to taste.

Makes 4 (1/2 cup) servings
Source: USDA, adapted from Pennsylvania Nutrition Education Network

Ingredients:
2 (6-ounce) cans unsalted tuna in water, drained
1 medium apple, chopped
1 celery stalk, peeled and chopped
1/4 cup low-fat or fat-free vanilla yogurt
1 teaspoon prepared mustard
1 teaspoon honey
6 slices whole-wheat bread
6 lettuce leaves
6 slices tomato

Directions:

1. Combine and mix the tuna, apple, celery, yogurt, mustard, and honey.
   
2. Spread 1/3 of the mixture on three bread slices. Top each slice of bread with lettuce, tomato, and remaining bread.
   
3. Cut sandwiches in half or as desired.

Makes 3 servings
Source: CDC

Ingredients:
2 tablespoons low-sodium soy sauce
1 minced clove garlic or 1/4 teaspoon garlic powder
1 teaspoon minced fresh ginger (optional)
1 teaspoon vegetable oil
1 (16-ounce) package drained tofu, firm or extra firm, water packed (look for calcium sulfate on the ingredients list)

Directions:

1. Preheat oven to 350 degrees. Line a rimmed baking sheet with foil.
   
2. Drain water from tofu. Wrap tofu in paper towels. Set aside for 5 minutes.
   
3. While tofu is draining, combine soy sauce, garlic, ginger, and vegetable oil in a small bowl.
   
4. Slice tofu into 1/2 inch thick slices. Place slices on baking sheet.
   
5. Pour soy sauce mixture over tofu. Using a spatula, gently turn slices over to coat both sides with sauce.
   
6. Bake tofu for 15 minutes. Turn slices over and bake for another 15 minutes. Tofu should be light golden brown and firm. Serve hot in place of meat or cut into slices or cubes and add to a stir-fry, fried rice, soup, or salad.

Makes 4 servings (2 slices)
Source: USDA, adapted from Montana State University Extension Service

Ingredients:
6 slices bread, cubed, approximately 6 cups
1-1/2 cups broccoli, frozen, chopped, and cooked
1 cup low-fat shredded cheddar cheese
1 tablespoon minced onion (optional)
1 cup skinless chicken breast, diced and cooked
3 eggs
4 egg whites
2 cups fat-free milk

Directions:

1. Place half the bread in a well-greased 9x9-inch pan.
   
2. Top with broccoli, cheese, onion, and chicken.
   
3. Place remaining bread on top.
   
4. In a bowl, mix eggs and milk. Pour egg mixture over bread in pan.
   
5. Cover. Refrigerate overnight or at least 1 hour.
   
6. Bake uncovered at 325 degrees for 1 to 1 1/4 hours, or until center is firm and lightly browned.

Makes 6 servings
Source: USDA, adapted from University of Wisconsin Cooperative Extension Service

Ingredients:
4 cups chopped broccoli
1 small chopped onion
4 cups chicken or vegetable broth, low sodium
1 cup fat-free evaporated milk
1 cup mashed potatoes, instant, prepared in water
Salt and pepper to taste
1/4 cup low-fat shredded cheddar or American cheese

Directions:

1. Combine broccoli, onion, and broth in a large saucepan.
   
2. Bring to a boil.
   
3. Reduce heat. Cover and simmer about 10 minutes or until vegetables are tender.
   
4. Add milk to soup. Slowly stir in potatoes.
   
5. Cook, stirring constantly, until bubbly and thickened.
   
6. Season with salt and pepper; stir in a little more milk or water if soup starts to become too thick.
   
7. Ladle into serving bowls.
   
8. Sprinkle about 1 tablespoon cheese over each serving.

Makes 4 servings
Source: USDA, adapted from Arizona Nutrition Network

Ingredients:
1 bunch broccoli, cut into florets
1 head cauliflower, cut into florets
2 bunches green onions, diced
1 cup real mayonnaise, fat free
2 tablespoons red wine vinegar
1 tablespoon sugar
Salt and pepper to taste
8 ounces cubed low-fat Monterey Jack cheese
4 ounces grated low-fat cheddar cheese
12-15 stuffed olives, cut in half
1/3 cup imitation bacon bits (optional)

Directions:

1. Combine vegetables in a large bowl.
   
2. Mix mayonnaise, red wine vinegar, sugar, salt, and pepper until smooth. Pour over vegetables.
   
3. Add cheeses, olives, and bacon bits if desired.
   
4. Toss well and chill for 12 hours.

Makes 10-12 servings
Source: USA.gov, adapted from Texas 4-H Recipe Index

Ingredients:
2 cups diced potatoes
1 cup sliced carrots
1 cup chopped celery
1/2 cup chopped onion
1/4 teaspoon pepper
1 cup water
1 can cream corn
1-1/2 cup fat-free milk
1/2 cup low-fat shredded cheddar or American cheese

Directions:

1. Combine potatoes, carrots, celery, and onion in pan. Add water. Cover and simmer for 10 minutes.
   
2. Add corn and pepper. Cook 5 minutes or until vegetables are tender.
   
3. Add milk and cheese. Stir until cheese melts and chowder is heated through. Do not boil.
   
4. Serve hot.

TIP: Add 1/2 cup cubed cooked ham.

Makes 6 servings
Source: USDA, adapted from Montana State University Extension Service

Ingredients:
8 ounces fettuccini noodles
1 cup broccoli, fresh or frozen
1 pound chicken breast, boneless
2 tablespoons butter
1/3 cup dry Basic Sauce Mix (see recipe below)
1-1/4 cups water
1/2 cup fat-free milk
1/2 cup grated Parmesan cheese
1/4 teaspoon pepper (optional)

Ingredients for Basic Sauce Mix:
2 cups fat-free powdered dry milk
3/4 cup cornstarch
1/4 cup instant chicken bouillon, low sodium
2 tablespoons dried onion flakes
2 teaspoons Italian seasoning

Directions:

1. Cook noodles according to package directions. Add broccoli for the last 4 minutes of cooking time. Drain. Heat butter in skillet.
   
2. Add chicken and cook until browned, stirring often.
   
3. Combine sauce mix and water in saucepan. Bring to a boil and cook until thick. Add milk, cheese, pepper, and fettuccini mixture and heat through.
   
4. Serve with additional Parmesan cheese.

Makes 5 servings
Source: USDA, adapted from Utah State University Cooperative Extension

Ingredients:
4 ounces multicolored corkscrew pasta, uncooked
2 navel oranges, separated into segments and halved
1 (15-ounce) can garbanzo beans, rinsed and drained
3/4 cup broccoli florets
1 (2 1/4-ounce) can black lives, drained
1/2 cup sliced green onion
1 cup diced red bell pepper
1/4 cup red wine vinegar
1/4 cup calcium-fortified orange juice
1 tablespoon vegetable or canola oil
1 teaspoon basil, dried or fresh
1 teaspoon crushed oregano
1/2 teaspoon rosemary, dried or fresh
1 clove garlic minced
1/4 teaspoon black pepper

Directions:

1. Cook pasta according to package directions; drain. Rinse with cold water, drain well again.
   
2. In a large bowl, combine pasta, orange sections, garbanzo beans, broccoli, bell pepper, olives, and green onion.
   
3. Combine dressing ingredients in a container with a lid. Cover and shake until blended. Pour dressing mixture over pasta mixture; toss to combine. Cover and chill at least 1 hour, stirring occasionally.

Ingredients:
1 container (20 ounces) tofu, drained and diced
1-2 tablespoons oil
2 bunches fresh spinach, torn into bite-sized pieces
2 tablespoons low-sodium soy sauce
1 teaspoon toasted sesame seeds or almonds

Directions:

1. In a large pan, heat oil and sauté tofu cubes for several minutes. Move tofu into center of the pan.
   
2. Add spinach and soy sauce. Mix.
   
3. Cover pan and cook until spinach is wilted.
   
4. Sprinkle toasted sesame seeds or almonds.

TIP: For an added calcium boost, substitute or add collard greens or kale.

Makes 6 servings
Source: USDA, adapted from University of Hawaii at Manoa Cooperative Extension

Ingredients:
2 large sweet potatoes
2 tablespoons low-fat or fat-free plain yogurt
1 tablespoon maple syrup
1 tablespoon calcium-fortified orange juice

Directions:

1. Prick potato skins with a fork. Microwave on high for 3 to 4 minutes until soft and easily pierced with a knife.
   
2. Scoop out the pulp into a medium bowl. Mash the pulp and stir in the yogurt, maple syrup, and orange juice. Transfer to a microwave-safe serving bowl and microwave for 1 to 2 minutes to heat through.

Makes 2 servings
Source: USDA, adapted from University of Connecticut Family Nutrition Program

Ingredients:
3 medium potatoes
1 cup cooked turkey, chicken, beef, or pork, diced or pulled
1 cup coarsely chopped broccoli
1/2 cup chopped onion
1/2 cup thinly sliced carrots
3/4 cup hot water
3/4 cup fat-free milk
1 tablespoon flour
1/4 teaspoon black pepper
1/2 cup shredded low-fat cheddar cheese

Directions:

1. Scrub potatoes. Remove any bad spots. Cut each in half. Leave the skins on.
   
2. In a covered saucepan, boil potatoes in just enough water to cover them. When they are fork-tender (about 15 to 20 minutes), remove from heat and drain. Set aside.
   
3. Meanwhile, in a skillet sprayed with nonstick cooking spray, combine cooked meat, broccoli, onion, carrots, and water.
   
4. Boil until vegetables are fork tender — about 5 minutes. Reduce heat to low.
   
5. In a jar with a tight-fitting lid, combine milk, flour, and pepper. Shake well.
   
6. Stir flour mixture into meat mixture until well blended.
   
7. Stir in cheese. Cook over low heat about 5 minutes longer or until sauce thickens, stirring frequently.
   
8. To serve, place 2 potato halves on each plate and mash the middle somewhat. Spoon about one third cup of the meat mixture over each potato half.

Makes 3 servings
Source: USDA, adapted from Kansas State University Research and Extension

Ingredients:
1/2 pound turkey, lean ground
1 teaspoon paprika
1 can (14-1/2 ounces) tomatoes, crushed
1 can (14-1/2 ounces) chicken broth, reduced sodium
2 cups pasta, bow-tie, uncooked
3 cups frozen vegetables such as carrots, broccoli, and cauliflower, thawed
Ingredients for Tasty Topping:
1/2 cup chopped fresh or dried parsley
1/4 cup bread crumbs, seasoned, dry
1/4 cup grated Parmesan cheese

Directions:

1. Heat a large nonstick pan over medium heat. Add ground turkey and paprika. Cook and stir until meat is brown and no longer pink, about 5 minutes.
   
2. Stir in tomatoes, chicken broth, and pasta. Bring mixture to a boil. Reduce heat to medium-low. Cover and simmer until pasta is almost tender, about 10-15 minutes.
   
3. Remove lid. Place vegetables on top of pasta. Replace lid. Cook until vegetables are tender, about 5 minutes.
   
4. Prepare the Tasty Topping. Mix parsley, bread crumbs, and Parmesan cheese.

Sprinkle over vegetables in skillet. Cover and let sit for 3 minutes before serving.
Makes 6 servings
Source: USDA, adapted from California Department of Health Services

Ingredients:
4 cups water
1-1/2 cups corn meal, or polenta uncooked
1 (11-ounce) can whole kernel corn mixed with green and red peppers, drained
1 (7-ounce) can green chilies
1/2 teaspoon salt
1 tablespoon margarine
6 ounces low-fat shredded cheddar cheese
1 (15-ounce) can rinsed black or pinto beans, drained

Garnish:
Cilantro sprigs
1 red bell pepper, cut into rings

Directions:

1. In a medium sauce pan, bring water to a boil. Gradually add the cornmeal or polenta. Reduce heat to low.
   
2. Continue stirring; add the corn, chilies, and salt. Cook 6-8 minutes or until mixture thickens, stirring occasionally.
   
3. Gently stir in the margarine, cheese, and beans.
   
4. Remove from heat and transfer to a serving dish.
   
5. Garnish with red bell pepper rings and cilantro.

Makes 8 servings
Source: USDA, adapted from California Health Department-Los Angeles County

Ingredients:
12 ounces frozen hash browns, country style, thawed
1/2 cup finely chopped, divided, green pepper
1/2 cup finely chopped, divided, onion
1/2 teaspoon salt
1/2 teaspoon black pepper
1 (12-ounce) can evaporated milk, fat free
3/4 cup egg whites
1/2 cup low-fat shredded sharp cheddar cheese
1/2 cup low-fat shredded Monterey Jack cheese
1 packed cup fresh spinach, washed and chopped
1/2 cup fresh tomatoes, chopped

Directions:

1. Preheat oven to 425 degrees.
   
2. In large bowl, combine hash browns, green pepper, 1/4 cup onion, salt, and 1/4 teaspoon pepper.
   
3. Spray an 8x8-inch baking dish with nonstick cooking spray. Press potato mixture into the bottom.
   
4. Bake until lightly browned around edges, 20-25 minutes.
   
5. In large bowl, stir together evaporated milk, egg whites, 1/4 teaspoon pepper, cheeses, spinach, remaining onion, and tomatoes.
   
6. Reduce oven temperature to 350 degrees.
   
7. Pour mixture over potato crust. Bake uncovered until center is set, about 40-45 minutes.
8. Cover and let stand for 10 minutes before serving.

Makes 6 servings
Source: USDA, adapted from Kansas State University Research and Extension

Ingredients:
1 (15-1/2 ounce) can salmon
2 cups breadcrumbs, soft
1 large onion, chopped
1 tablespoon margarine, melted
1/4 cup celery, diced
1 cup low-fat or fat-free milk
1 tablespoon lemon juice
1 teaspoon dried parsley
2 large eggs

Directions:

1. Preheat oven to 325 degrees.
   
2. Drain salmon and remove skin if desired. Mash bones with meat.
   
3. Add the other ingredients.
   
4. Add enough milk so that the mixture is moist but not runny.
   
5. Place in a lightly oiled 9x5-inch loaf pan.
   
6. Bake for 45 minutes.

TIP: Salmon is a great source of vitamin D and the bones are a good source of calcium.

Makes 8 servings
Source: USDA, adapted from University of Illinois Extension Service

Ingredients:
1-1/2 pounds kale or collard greens
2 tablespoons vegetable oil or olive oil
4 chopped garlic cloves
1 cup water
1/4 teaspoon salt
1 teaspoon black pepper
2 tablespoons vinegar, cider

Directions:

1. Clean the greens thoroughly and cut stems away. Dry well and tear into salad pieces or slice across leaf into 1/2-inch pieces.
   
2. In a large deep pot or skillet with a cover, sauté garlic in oil. Add greens in pan with 1 cup water.
   
3. Cover pan and steam for 4 minutes.
   
4. Uncover, stir constantly until greens shrink. Add salt and pepper and continue to stir on high until mixture is thoroughly wet.
   
5. Sprinkle cider vinegar on mixture. Cover.
   
6. Turn off heat. Let stand until ready to serve.

Makes 6 servings
Source: USDA Team Nutrition

Ingredients:
1/2 pound lean ground beef
1/2 cup onion, chopped
1 (15-ounce) can tomato sauce
1-1/2 cups water
1/4 teaspoon garlic powder
1/4 teaspoon oregano
1/4 teaspoon basil
3 cups noodles, uncooked, 1/2-inch wide
1 (10-ounce) package spinach, frozen, chopped
1 cup fat-free cottage cheese
1/2 cup part-skim, shredded mozzarella cheese

Directions:

1. Brown ground beef in a large skillet. Drain and rinse to remove fat.
   
2. Add onion, tomato sauce, water, and spices. Cover and bring to a boil.
   
3. Add noodles. Cover and simmer for 5 minutes.
   
4. Defrost spinach in the microwave. Stir spinach into skillet mixture. Cover and simmer for 5 minutes.
   
5. Stir mixture. Spoon cottage cheese on top and sprinkle with shredded mozzarella. Cover and simmer for 10 minutes. Add water if mixture gets too dry.

Makes 8 servings
Source: USDA, adapted from University of New Hampshire Cooperative Extension

Ingredients:
1 (10-ounce) package frozen collard greens, kale, or broccoli
1 (32-ounce) can stewed tomatoes, no salt added
1 cup brown rice, cooked
1 (15-ounce) can white beans, rinsed and drained
Pepper to taste
Other spices to taste (oregano, basil, or hot pepper)

Directions:

1. Steam greens in the stewed tomatoes using a small pan, pot, or electric skillet on medium-high heat.
   
2. Cook greens 10 to 20 minutes, until they are as soft as you like them. Stir gently.
   
3. Add the rice, canned beans, and seasonings.
   
4. Cook until heated through.

Makes 4 servings
Source: USDA, adapted from University of Connecticut Family Nutrition Program

Ingredients:
3 cups water
1/4 pound turkey breast, smoked, skinless
1 tablespoon freshly chopped hot pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cloves
2 crushed garlic cloves
1/2 teaspoon thyme
1 chopped scallion stalk
1 teaspoon ground ginger
1/4 cup chopped onion
2 pounds mustard or collard greens, kale, or a mixture of the two

Directions:

1. Place all ingredients except greens into large saucepan and bring to a boil.
   
2. Prepare greens by washing thoroughly and removing stems.
   
3. Tear into bite-sized pieces.
   
4. Add greens to turkey stock. Cook 20-30 minutes until tender.

Makes 5 servings
Source: National Heart, Lung, and Blood Institute

Ingredients:
3/4 cup pizza sauce
1 large Italian pizza shell
1 cup chopped broccoli
1 cup shredded carrots
1/2 cup sliced red or green bell pepper
5 ounces part-skim, shredded mozzarella cheese

Directions:

1. Preheat over to 450 degrees.
   
2. Spoon pizza sauce on pizza shell.
   
3. Put pizza shell on a cookie sheet. Arrange vegetables over sauce. Sprinkle on the cheese.
   
4. Bake for 10 minutes.
   
5. When baked, cool pizza for 3 minutes before slicing.

Makes 8 servings
Source: USDA, adapted from California 5 a Day

Ingredients:
2 cups shredded romaine lettuce
4 tostada shells
2 cups chopped cooked chicken breast
1 cup prepared salsa
½  cup drained, no-salt-added canned corn
½  cup drained, low-sodium canned black beans
¼  cup shredded reduced fat Cheddar or Monterey Jack cheese

Directions:

1. Place 1/2 cup shredded romaine lettuce on each tostada shell.
2. Put chicken and salsa in a small bowl and stir.
3. Spoon about 1/2 cup chicken mixture onto each tostada.
4. Top each tostada with 2 tablespoons corn, 2 tablespoons black beans, and 1 tablespoon cheese..

Makes 4 servings.

Source: California Department of Public Health

Ingredients:
1 medium onion, chopped
1 tablespoon olive oil
2 crushed garlic cloves (or 1/4 teaspoon garlic powder)
1 (15-1/2 ounce) can diced tomatoes, drained
1 pinch ground red pepper
1 teaspoon dried basil
2/3 cup fat-free dry milk + 2 cups water (or use 2 cups fat-free milk)
Salt and pepper to taste

Directions:

1. In a medium saucepan, cook onion in oil over medium heat, stirring frequently until golden brown, about 4 minutes.
   
2. Add garlic and cook 1 minute longer. Add tomatoes.
   
3. Cook uncovered over medium heat for 10 minutes.
   
4. Spoon 3/4 of mixture into food processor or blender; puree until smooth. Return to saucepan.
   
5. Add red pepper, basil, and milk to the soup. Heat until hot but do not boil. Season to taste with salt and pepper. Serve immediately.

Makes 4 servings
Source: USDA

Ingredients:
12 small corn tortillas
Vegetable oil or margarine
1 (16-ounce) can fat-free refried beans
1/4 cup onion, chopped
2 ounces green chile peppers, diced fresh or canned
6 tablespoons red taco sauce
3 cups chopped vegetables (broccoli, mushrooms, spinach, red and green bell peppers)
1/2 cup part-skim, shredded mozzarella cheese
1/2 cup fresh cilantro, chopped

Directions:

1. Brush one side of each of two tortillas with water. Press the wet sides of the tortillas together to form a thick crust for the pizza.
   
2. Brush the outside of the tortillas with a small amount of oil or margarine. Evenly brown both sides in a heated frying pan. Repeat with the rest of the tortillas. Set aside.
   
3. Heat refried beans, onion, and half the chili peppers together in a medium saucepan, stirring occasionally. Remove from heat.
   
4. Spread about 1/3 of the bean mixture on each tortilla pizza. Sprinkle with 1 tablespoon taco sauce, then top with 1/2 cup of the chopped vegetables, 1 teaspoon chili peppers, and 1 tablespoon cheese for each pizza.
   
5. Return to frying pan and heat until cheese melts. Top with cilantro, if desired. Serve immediately.

Makes 6 servings
Source: USDA, adapted from California Department of Health Services

Ingredients:
2 medium zucchini, chopped
4 medium carrots, grated
2 cups broccoli, chopped
12 ounces low-fat shredded cheddar cheese
1/2 teaspoon oregano
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
2 tablespoons vegetable oil
12 (6-inch) pitas

Directions:

1. Mix together the vegetables in a bowl.
   
2. Mix spices together in a small bowl.
   
3. Heat oil in a skillet and stir in spices. Then add the mixture of vegetables. Stir vegetables with a wooden spoon and sauté for 5 minutes. When the vegetables are slightly tender, remove from heat.
   
4. Spoon vegetable mixture into the pita. Top the hot vegetables with 1 ounce cheese.

TIP: Substitute or add green peppers, mushrooms, or onions to the vegetables.

Makes 12 servings
Source: USDA, adapted from University of Illinois Extension Service

Ingredients:
2 tablespoons low-fat or fat-free sour cream
2 tablespoons chopped broccoli
2 tablespoons chopped yellow squash
1 tablespoon water
2 tablespoons shredded reduced fat Cheddar cheese
1 tablespoon sliced green onion

Directions:

1. Wash a medium potato and pierce 3 times with a fork.
2. Microwave on high for about 5 minutes. Turn potato over and cook on high for 2 minutes more, or until potato is soft.
3. Let the potato cool slightly. Carefully cut open the top.
4. Place sour cream inside the potato and use a fork to mix.
5. Combine broccoli, squash, and water in a microwave-safe bowl. Cover the bowl with a lid or plastic wrap. Be sure to leave a little opening for the steam to get out.
6. Microwave on high for 2 minutes. Let stand for 1 minute and then remove lid and drain water.  
7. Spoon broccoli and squash onto the baked potato. Top the potato with cheese and green onion. Makes 1 serving.

Source: California Department of Public Health