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.

2 servings

Active Time: 15 minutes
Total Time: 20 minutes
 

Ingredients

• 2 medium sweet potatoes
• 1 15-ounce can 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 tablespoons reduced-fat sour cream
• 2 tablespoons chopped fresh cilantro

Preparation

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.)
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

Per serving: 351 calories; 7 g fat ( 2 g sat , 4 g mono ); 6 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 11 g protein; 12 g fiber; 468 mg sodium; 541 mg potassium.
Nutrition Bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Iron (15% dv).
Carbohydrate Servings: 3
Exchanges: 3 1/2 starch, 1/2 vegetable, 1 very lean meat, 1 fat