Black Bean-Smothered Sweet Potatoes

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.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
2 15 min 20 min

Directions

Ingredients

  • 2 medium sweet potatoes
  • 1 15-ounce c black beans, rinsed
  • 1 medium tomato, diced
  • 2 teaspoons extra-virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 2 tablespoon reduced-fat sour cream
  • 2 tablespoon chopped fresh cilantro

Cooking Instruction

Step 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 425ºF until tender all the way to the center, about 1 hour.)

Step 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.)

Step 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

  • Serving: Per serving
  • Calories: 351
  • Carbohydrates: 61g
  • Fat: 7g
  • Protein: 11g
  • Dietary Fiber: 12g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 4g
  • Cholesterol: 6mg
  • Potassium: 541mg
  • Sodium: 468mg
  • Exchanges: 3 1/2 starch, 1/2 vegetable, 1 very lean meat, 1 fat
  • Carbohydrate Servings: 3