SWEET POTATOES WITH WARM BLACK BEAN SALAD

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amethystx
amethystx Posts: 61
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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.

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
**Add some chipotle, in adobo sauce, or powder for some smokey "heat".

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.)

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.

Nutrition Information
Nutritional Analysis Per serving Calories 295
Carbohydrate Servings 3 Carbohydrates 52 g
Protein 8 g Fat 6 g
Saturated Fat 2 g Cholesterol 6 g
Monounsaturated Fat 3 g Dietary Fiber 9 g
Sodium 572 mg Potassium 541 mg
Exchanges 3 starch, 1 vegetable 1/2 fat Nutrition Bonus Vitamin A (450% daily value), Vitamin C (45% dv), Fiber (38% dv), Folate (25% dv), Iron (15% dv), Potassium (15% dv).

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  • amethystx
    amethystx Posts: 61
    Options
    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.

    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
    **Add some chipotle, in adobo sauce, or powder for some smokey "heat".

    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.)

    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.

    Nutrition Information
    Nutritional Analysis Per serving Calories 295
    Carbohydrate Servings 3 Carbohydrates 52 g
    Protein 8 g Fat 6 g
    Saturated Fat 2 g Cholesterol 6 g
    Monounsaturated Fat 3 g Dietary Fiber 9 g
    Sodium 572 mg Potassium 541 mg
    Exchanges 3 starch, 1 vegetable 1/2 fat Nutrition Bonus Vitamin A (450% daily value), Vitamin C (45% dv), Fiber (38% dv), Folate (25% dv), Iron (15% dv), Potassium (15% dv).

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