Sweet Potatoes with Warm Black Bean Salad
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|
|Ease of Prep:||Easy|
| ||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|
- 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
- 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.
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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