EatingWell Sweet Potatoes with Warm Black Bean Salad

[Guest guest]

@@@@@

EatingWell Sweet Potatoes with Warm Black Bean Salad

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

 

 

 

 

 

 

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.

 

Yield: 4 servings

Active Time: 15 minutes

Total Time: 25 minutes

Ease of preparation: Easy

 

 

Per serving: 295 calories; 6 g fat (2 g sat, 3 g mono); 6 mg

cholesterol; 52 g carbohydrate; 8 g protein; 9 g fiber; 572 mg sodium.

Nutrition bonus: Vitamin A (450% daily value), Vitamin C (45% dv),

Fiber (38% dv), Folate (25% dv), Iron (15% dv), Potassium (15% dv).

 

Source: EatingWell Newsletter Online

Formatted by Chupa Babi in MC: 10.03.06

 

 

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.

-----