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
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
  1. 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.)
  2. 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.)
  3. 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


Disney's "Mickey Check" is a tool that makes it easier for kids and parents to identify more nutritious food and menu items in stores, online, and while on vacation at Disney Parks and Resorts. For more information about the nutrition criteria, please visit us here.



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