Baked It My Way Potatoes

1. prick potatoes all over with a fork.

2. rub all over with oil and then with salt.

3. put on plate, cook in microwave on high for 6 minutes, stand for 10 minutes.

4. slice top neatly off.

5. scoop out potatoe with teaspoon, leave shell intact.

6. mash it with sour cream and parsley.

7. spoon it back into shell.

8. put cheese on top.

9. cook on high for 90 seconds.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	11.3332 g
Protein	2.4774 g
Carbohydrates	1.4668 g
Energy	115.5804 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.102 g
Water	23.318 g
Aspartic acid	0.1924 g
Calcium, Ca	72.4107 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0019 g
Lutein + zeaxanthin	139.985 g
Fiber, total dietary	0.0825 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0043 g
Fatty acids, total saturated 22:0	0.0026 g
Carotene, beta	146.8285 g
Niacin	0.1409 mg
Vitamin A, RAE	92.8312 g
Fatty acids, total trans-polyenoic	0.0312 g
Arginine	0.0915 g
Riboflavin	0.0751 mg
Fatty acids, total trans-polyenoic 22:4	0.0002 g
Fatty acids, total polyunsaturated 15:0	0.041 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0163 g
Fatty acids, total saturated 20:1	0.007 g
Glutamic acid	0.6072 g
Sodium, Na	105.6191 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2347 g
Total lipid (fat)	11.3332 g
Manganese, Mn	0.0084 mg
Proline	0.2581 g
Fatty acids, total saturated 16:0	3.1278 g
Fatty acids, total saturated 8:0	0.103 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.1051 g
Choline, total	7.1789 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.0194 g
Fatty acids, total polyunsaturated 18:1 t	0.1598 g
Sugars, total	0.8819 g
Serine	0.1443 g
Fatty acids, total saturated 10:0	0.2479 g
Fatty acids, total saturated 18:0	1.2281 g
Fatty acids, total saturated 20:4 undifferentiated	0.006 g
Vitamin B-6	0.026 mg
Selenium, Se	2.1139 g
Ash	0.6086 g
Vitamin D	1.7719 IU
Menaquinone-4	1.44 g
Fatty acids, total saturated 18:1 undifferentiated	2.6247 g
Pantothenic acid	0.2696 mg
Phenylalanine	0.1336 g
Copper, Cu	0.0114 mg
Betaine	0.144 mg
Thiamin	0.0093 mg
Retinol	80.3973 g
Methionine	0.0694 g
Iron, Fe	0.198 mg
Carbohydrate, by difference	1.4668 g
Phosphorus, P	52.4711 mg
Folate, total	8.2775 g
Tocopherol, gamma	0.0852 mg
Fatty acids, total saturated 4:0	0.2005 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0014 g
Alanine	0.0874 g
Cholesterol	31.4108 mg
Valine	0.1832 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0046 g
Fatty acids, total saturated 18:2 undifferentiated	0.2995 g
Glycine	0.0564 g
Fatty acids, total saturated 14:0	1.0958 g
Zinc, Zn	0.3308 mg
Isoleucine	0.1376 g
Fatty acids, total saturated 12:0	0.2679 g
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7)	0.0379 g
Fatty acids, total polyunsaturated	0.4202 g
Fatty acids, total saturated 14:1	0.0322 g
Fatty acids, total polyunsaturated 17:1	0.0017 g
Leucine	0.2455 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.0312 g
Tocotrienol, alpha	0.0048 mg
Vitamin A, IU	509.6584 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0026 g
Folate, DFE	8.2775 g
Tryptophan	0.0377 g
Vitamin C, total ascorbic acid	3.541 mg
Phytosterols	0.125 mg
Fatty acids, total polyunsaturated 16:1 c	0.0706 g
Fatty acids, total polyunsaturated 18:1 c	0.8311 g
Fatty acids, total saturated 20:0	0.0065 g
Fatty acids, total saturated 6:0	0.1607 g
Lactose	0.8184 g
Tyrosine	0.1484 g
Vitamin B-12	0.1537 g
Vitamin K (phylloquinone)	41.9294 g
Fatty acids, total saturated	6.6542 g
Histidine	0.0879 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0014 g
Fatty acids, total monounsaturated	2.9922 g
Threonine	0.1039 g
Folate, food	8.2775 g
Fatty acids, total polyunsaturated 17:0	0.0259 g
Vitamin D (D2 + D3)	0.0422 g
Fatty acids, total polyunsaturated 24:0	0.0014 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0002 g
Cryptoxanthin, beta	0.24 g
Vitamin D3 (cholecalciferol)	0.0422 g
Vitamin E (alpha-tocopherol)	0.2506 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0002 g
Fatty acids, total trans	0.191 g
Fatty acids, total trans-monoenoic	0.1598 g
Magnesium, Mg	5.5906 mg
Lysine	0.2277 g
Potassium, K	65.6633 mg
Fatty acids, total polyunsaturated 24:1 c	0.0002 g
Cystine	0.0165 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Oil	1 teaspoon	37.376	0	4.2445
Cream	2 tablespoons	47.52	1.1112	4.644
Potato	2	0	0	0
Parsley	2 teaspoons	0.9	0.1582	0.0198
Cheese	1 tablespoon	29.7844	0.1974	2.4249