Black Bean-Smothered Sweet Potatoes
For a quick and satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomato adds protein, making it a nutritionally complete entree. Be sure to eat the potato skin; it's full of fiber.
Ingredients
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2 medium sweet potatoes
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1 15-ounce can black beans, rinsed
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1 medium tomato, diced
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2 teaspoons extra-virgin olive oil
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1/2 teaspoon ground cumin
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1/2 teaspoon ground coriander
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1/4 teaspoon salt
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2 tablespoons reduced-fat sour cream
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2 tablespoons chopped fresh cilantro
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, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; 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.
Nutrition information
Calories 351, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 4 g, Cholesterol 6 mg, Sodium 468 mg, Carbohydrate 61 g, Fiber 12 g, Protein 11 g, Potassium 541 mg. Daily Values: Vitamin A 450%, Vitamin C 45%, Iron 15%. Exchanges: Starch 3.5,Vegetable 0.5,Lean Meat 1,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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how-tos
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