QUICK & EASY DAY--Black Bean Chili Potatoes

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* Exported from MasterCook *

 

Black Bean Chili Potatoes

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories : Beans & Legumes Low Fat

Quick & Easy

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

4 large baking potatoes (about 3 lbs)

vegetable cooking spray

1 tablespoon vegetable oil

3 cloves garlic -- minced

1 medium onion -- chopped

1 14.5 oz can chili-style chunky tomatoes -- undrained

1 15 oz can black beans -- rinsed & drained

1 teaspoon chili powder

1/2 teaspoon ground cumin

4 green onions -- sliced

1 cup Cheddar cheese, lowfat -- (optional) shredded

sour cream (optional)

 

Scrub potatoes and prick each potato several times with a fork. Arrange

potatoes 1-inch apart on a microwave safe rack or on paper towels. Microwave on

high for 20-25 minutes, turning and rearranging after 10 minutes. Let stand 2

minutes.

Meanwhile, coat a large saucepan or skillet with cooking spray. Add oil.

Place over medium-high heat until hot. Add garlic and onion; cook, stirring

constantly, until tender. Stir in tomatoes and next 3 ingredients; cook over

medium heat just until thoroughly heated, stirring occasionally. Remove from

heat and stir in green onions.

Cut an " X " to within 1/2-inch of the bottom of each baked potato. Squeeze

potatoes from opposite ends to open; fluff pulp with a fork. Spoon bean mixture

over potatoes and sprinkle with cheese (if desired). Top each potato with sour

cream, if desired, and serve immediately.

 

 

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Per serving: 628 Calories (kcal); 7g Total Fat; (10% calories from fat); 35g

Protein; 109g Carbohydrate; 6mg Cholesterol; 352mg Sodium

Food Exchanges: 6 1/2 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 2135 0 0 0 0 5305 0 0 0 0 0 0