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Comfort Potato Bowl Recipe is a simple, satisfying meal that combines lean protein, fiber-rich beans, and a warm baked potato for a balanced comfort-food option. The addition of non-fat plain Greek yogurt provides a creamy texture and extra protein without adding excess fat. It’s easy to customize, filling, and designed to help support satiety and balanced nutrition.

Ingredients:

• • 1 small to medium baked potato
  • 4 oz grilled chicken breast or lean turkey
  • 1/3 cup black beans or pinto beans, drained and rinsed
  • 2 tablespoons reduced-fat shredded cheddar cheese
  • 1/3 cup non-fat plain Greek yogurt
  • Green onions or chives
  • Salsa or pico de gallo (optional)

Oven Method

1. 1. Preheat oven to 400°F.
   2. Wash and dry the potato.
   3. Poke several holes in the potato with a fork.
   4. Optional: lightly rub with olive oil and sprinkle with sea salt.
   5. Bake directly on the oven rack or on a baking sheet.
   6. Bake:
      • Small potato: 40–45 minutes
      • Medium potato: 50–60 minutes
   7. Potato is done when a fork slides easily into the center.

Microwave Method

1. 1. Wash and dry the potato.
   2. Poke several holes with a fork.
   3. Place on a microwave-safe plate.
   4. Microwave:
      • Small potato: 4–5 minutes
      • Medium potato: 5–7 minutes
   5. Flip halfway through cooking.
   6. Let it sit for 1–2 minutes before cutting open.

Build the Meal

1. 1. Cook chicken or turkey with your favorite seasonings.
   2. Warm the beans.
   3. Slice open the potato and fluff the inside.
   4. Top with protein, beans, cheese, non-fat plain Greek yogurt, and optional salsa or pico de gallo.
   5. Garnish with green onions or chives.

Approximate Nutritional Analysis Per Serving: 425–475 calories (38–45 grams of protein, 35–40 grams of carbohydrates, 8–10 grams of fat, 7–9 grams of fiber).

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Robert Ferguson is a California- and Florida-based single father of two daughters, clinical nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.

You can reach Robert via email at robert@dietfreelife.com.

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