another great vegetarian meal!
Enjoy!
hugs,
peg
Sweet Potatoes w/Warm Black Bean Salad
From: ArcaMax Publishing's "Healthy Recipes," via "the EatingWell Test Kitchen,"
by Susan Herr (1/10/2012)
Note from Susan: For a satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans & tomatoes adds protein. Be sure to eat the skin, which is full of fiber, as well.
Serves 4
Total Time: 25 minutes
Ease of Preparation: Easy
Health: Healthy Weight, High Potassium, Low Cholesterol, Low Sat Fat, High
Fiber, Low Calorie, Heart Healthy
Ingredients:
4 medium sweet potatoes
1 - 15 oz can black beans, rinsed
2 medium tomatoes, diced
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander (I used a little chili powder and some dried dill instead of coriander---Peg)
3/4 teaspoon salt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh cilantro
Directions:
1. Prick the 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 & bake at 425ºF until tender all the way to the center; about 1 hour.)
2. Meanwhile, in a medium microwaveable bowl, combine the beans, tomatoes, oil, cumin, coriander & 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 & spoon the bean mixture into
the well. Top each with a dollop of sour cream & a sprinkle of cilantro.
Recipe source: Recipe Rampage yahoo group, submitted by Bernice.
Enjoy!
hugs,
peg
Sweet Potatoes w/Warm Black Bean Salad
From: ArcaMax Publishing's "Healthy Recipes," via "the EatingWell Test Kitchen,"
by Susan Herr (1/10/2012)
Note from Susan: For a satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans & tomatoes adds protein. Be sure to eat the skin, which is full of fiber, as well.
Serves 4
Total Time: 25 minutes
Ease of Preparation: Easy
Health: Healthy Weight, High Potassium, Low Cholesterol, Low Sat Fat, High
Fiber, Low Calorie, Heart Healthy
Ingredients:
4 medium sweet potatoes
1 - 15 oz can black beans, rinsed
2 medium tomatoes, diced
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander (I used a little chili powder and some dried dill instead of coriander---Peg)
3/4 teaspoon salt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh cilantro
Directions:
1. Prick the 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 & bake at 425ºF until tender all the way to the center; about 1 hour.)
2. Meanwhile, in a medium microwaveable bowl, combine the beans, tomatoes, oil, cumin, coriander & 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 & spoon the bean mixture into
the well. Top each with a dollop of sour cream & a sprinkle of cilantro.
Recipe source: Recipe Rampage yahoo group, submitted by Bernice.