Sweet Potatoes with Warm Black Bean Salad

From EatingWell: December 2005/January 2006, EatingWell Serves Two — Subscribe Now!

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.

READER'S COMMENT:

"I used curry powder instead of cardamon and 1/3 of a can of tomatoes instead of fresh. It was really tasty. My son had some of the leftover bean mixture pureed and used it as a dip for corn chips. I'm glad I have some leftovers for...

Sweet Potatoes with Warm Black Bean Salad Recipe

4 servings

Active Time: 15 minutes

Total Time: 25 minutes

Nutrition Profile

Ingredients

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

Preparation

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

Per serving: 295 calories; 6 g fat (2 g sat, 3 g mono); 6 mg cholesterol; 52 g carbohydrates; 8 g protein; 9 g fiber; 572 mg sodium; 541 mg potassium.

Nutrition Bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Fiber (38% dv), Folate (25% dv), Iron (15% dv), Potassium (15% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable 1/2 fat