High Protein BBQ Chicken Stuffed Potatoes
Microwave the potatoes while you warm cooked chicken with barbecue sauce and corn. A spoonful of Greek yogurt finishes each potato without adding another sauce to make.
Equipment
- 1 1000-watt microwave
- 1 microwave-safe plate and vented cover
- 1 small saucepan
- 1 knife
- 1 fork
- 1 scale
- 1 thermometer
Ingredients
- 4 large potatoes with skin About 10 1/2 oz each; scrubbed and dried.
- 1 lb plain cooked skinless chicken breast shredded; cooked edible weight
- 1/2 cup original barbecue sauce Divide evenly among potatoes.
- 1 1/4 cups frozen sweet corn kernels weighed frozen, no added sauce
- 3/4 cup plain nonfat Greek yogurt divide evenly
- 2 Tbsp water 2 tablespoons, for the filling
Instructions
- Scrub and dry the potatoes, then pierce each several times with a fork. Keep the skins on; the calculation includes them. Put two similarly sized potatoes on a microwave-safe plate with space between them and a vented microwave-safe cover. Do not use foil.
- Microwave the first pair on high for 5 minutes, carefully turn with tongs and cook for about 5 minutes more. Check with a fork; the centers should be tender. Continue in 1-minute increments if needed, allowing about 10–14 minutes per pair in a 1000-watt microwave. Set aside and repeat with the other two potatoes. Appliance power and potato shape can change the time.
- While the second pair cooks, cook the frozen corn according to its package, then combine all the kernels, cooked chicken, barbecue sauce and 2 Tbsp water in a small saucepan. Warm over medium-low heat, stirring, until the mixture reaches 165°F (74°C), about 5–8 minutes. Do not drain off the sauce. Lower the heat if it starts sticking.
- Let the cooked potatoes rest for 2 minutes, then split each lengthwise and gently fluff the inside with a fork. Keep the cooked potatoes hot while the filling finishes. Do not add butter or oil.
- Divide the filling evenly among the four potatoes. Top each with one-quarter of the yogurt and serve. One serving is one whole stuffed potato. Cheese and extra sauce are not included.
- For meal prep, cool the potatoes and chicken filling promptly in separate shallow containers and keep the yogurt cold. Reheat the potato and filling to 165°F before adding the chilled yogurt.
Notes
Four complete stuffed potatoes: one 300 g raw-weight potato with skin, 113.5 g cooked chicken, 36 g barbecue sauce, 50 g frozen-weight corn, 42.5 g yogurt and one-quarter of the measured water each. Final cooked potato weights vary with evaporation; all skin and filling counted. Equipment: 1000-watt microwave; microwave-safe plate and vented cover; small saucepan; knife; fork; scale; thermometer. Refrigerate within 2 hours, or 1 hour above 90°F, at 40°F or below. Keep potato, chicken filling and yogurt separate, and use within 3–4 days of the chicken’s original cooking date. Reheat potato and filling covered to 165°F, checking the thickest part, then add cold yogurt. Freezing whole stuffed potatoes is not recommended until texture has been tested. Microwave cooking time excludes cooking chicken from raw and reheating stored portions. Timing is a development estimate and has not been kitchen tested. Nutrition is Estimated, not Reviewed. No optional toppings included.