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The Veggie King
So many vegetables, so little time to make. Hit your nutrient and vitamin count for the day with ease. No need to spend loads of time doing it, either.
- 1 large potato
- 1 tsp olive oil
- ½ zucchini
- ½ bell pepper, red
- ¼ cup corn
- 1 tbsp fajita spice mix (or 1 tsp cumin, 1 tsp chili powder, 1 tsp paprika and ¼ tsp salt)
- ⅛ cup water
- salt and pepper to taste
Microwave the large potato for nine minutes. A medium potato needs seven minutes and a small potato needs five minutes. To add extra potatoes allow an extra four minutes for a large potato, three minutes for a medium potato and two minutes for a small potato. This is using a 1000w microwave – adjust for slightly longer or shorter if yours is a higher or lower power. Don't forget to pierce the potatoes with a fork a few times.
Chop the zucchini and bell pepper into small pieces and fry in oil for about six minutes.
While frying add the spices (or the fajita spice mix) and ⅛ cup water to the veg. Give it a good stir and add the corn for the last minute or so.
When ready, slice a deep groove through the middle of the potato in both directions. Repeat the process diagonally.
Season the potato with salt and pepper.
Pour the veggie medley over the potato.
Calories: 415kcal | Carbohydrates: 83g | Protein: 12g | Fat: 7g | Saturated Fat: 1g | Sodium: 2364mg | Potassium: 2174mg | Fiber: 14g | Sugar: 10g | Vitamin A: 5509IU | Vitamin C: 168mg | Calcium: 76mg | Iron: 5mg