Healthful and Quick Dinner Recipe

Week nights can be hectic around our house.  Usually I get off from work and come home to a spouse who is scrambling to get dinner on the table while the kids are “melting down” because they are hungry.  As a family, we value healthful eating and dining as a family, however, this can be difficult to accomplish on week nights.  We are always searching for healthful recipes that take minimal time.

Years ago I subscribed to the journal, Eating Well.  I found the following recipe one issue and it has been in our dinner rotation ever since.  It is affordable, quick, healthful, and vegetarian which is nice for those meatless nights.  Note that the recipe is for two servings so increase as needed for your family.


Black Bean-Smothered Sweet Potatoes

From EatingWell:  December 2005/January 2006, EatingWell Serves Two

For a quick and satisfying last-minute supper, it’s hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomato adds protein, making it a nutritionally complete entree. Be sure to eat the potato skin; it’s full of fiber.

2 servings | Active Time: 15 minutes | Total Time: 20 minutes


  • 2 medium sweet potatoes
  • 1 15-ounce can black beans, rinsed
  • 1 medium tomato, diced
  • 2 teaspoons extra-virgin olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 2 tablespoons reduced-fat sour cream
  • 2 tablespoons 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 425ºF until tender all the way to the center, about 1 hour.)
  2. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; 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.


Per serving : 351 Calories; 7 g Fat; 2 g Sat; 4 g Mono; 6 mg Cholesterol; 61 g Carbohydrates; 11 g Protein; 12 g Fiber; 468 mg Sodium; 541 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 1/2 starch, 1/2 vegetable, 1 very lean meat, 1 fat