This healthy, colourful meal is vegetarian too. Cutting the sweet potatoes in half to bake shortens the cooking time considerably. Grill up extra corn and roast a red pepper for this dish. If you like a little heat, kick it up with hot sauce. Serve with a salad. This recipes and photo, courtesy of Foodland Ontario.
Preparation Time:Â 15 minutes
Cooking Time:Â 55 minutes
Serves 4
4 medium Ontario sweet potatoes, about 12 oz (375 g) each
Vegetable oil
1 cup (250 mL) cooked Ontario corn kernels (about 2 cobs)
1 cup (250 mL) canned black beans, drained and well rinsed
1/2 cup (125 mL) diced roasted Ontario sweet red pepper
3 Ontario green onions, sliced
1 tbsp (15 mL) ground cumin
1/4 tsp (1 mL) each salt and pepper
1/2 cup (125 mL) shredded Ontario jalapeño havarti, Cheddar or mozzarella cheese
Scrub sweet potatoes and cut in half lengthwise. Brush cut sides with a little oil. Place, cut side down, on parchment paper-lined shallow baking sheet; bake in 375°F (190°C) oven until tender when pierced with knife, 35 to 45 minutes. Let cool enough to handle. Scoop out flesh, leaving 1/2-inch (1 cm) shell.
In large bowl, mash flesh until smooth. Fold in corn, beans, red pepper and green onions. Season with cumin, salt and pepper. Spoon filling into shells and return to baking sheet. Sprinkle each half with 1 tbsp (15 mL) cheese. Bake until heated through and cheese melts, 5 to 10 minutes.
Nutritional Information:
1 serving
PROTEIN: 12 grams
FAT: 9 grams
CARBOHYDRATE: 56 gram
FIBRE: 10 grams
CALORIES: 345
SODIUM: 345 mg
