For a satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomatoes adds protein. Be sure to eat the skin, which is full of fiber, as well.
| Prep Time: | 15 minutes |
| Ready in: | 25 minutes |
| Yield: | 4 servings |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 4 medium sweet potatoes | |
| 1 15-ounce can black beans , rinsed | |
| 2 medium tomatoes , diced | |
| 1 tablespoon extra-virgin olive oil | |
| 1 teaspoon ground cumin | |
| 1 teaspoon ground coriander | |
| 3/4 teaspoon salt | |
| 1/4 cup reduced-fat sour cream | |
| 1/4 cup chopped fresh cilantro | |
Recipe Directions
- Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
- Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
- When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.
Health Advantages: low calorie, high fiber, low sat fat, high potassium, heart healthy.
| Nutrition Information | ||||||||
| Servings Per Recipe: 4 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 295 cal | Carbohydrate Servings: | 3 | |||||
| Carbohydrates: | 52 g | Dietary Fiber: | 9 g | Cholesterol: | 6 mg | |||
| Fat: | 6 g | Sodium: | 572 mg | Saturated Fat: | 2 g | |||
| Protein: | 8 g | Potassium: | 541 mg | Monounsaturated Fat: | 3 g | |||
| Nutrition Bonus: | Vitamin A (450% daily value), Vitamin C (45% dv), Fiber (38% dv), Folate (25% dv), Iron (15% dv), Potassium (15% dv). | |||||||
| Exchanges: | 3 starch, 1 vegetable 1/2 fat | |||||||
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