Black Bean and Corn-Topped Potatoes

Vegetarian
Gluten Free
Health score
56%
Black Bean and Corn-Topped Potatoes
14 min.
4
369kcal

Suggestions


Looking for a quick, nutritious, and delicious meal that satisfies both your taste buds and dietary preferences? Look no further than our Black Bean and Corn-Topped Potatoes! This vibrant dish is not only vegetarian and gluten-free, but it also packs a punch with its rich flavors and wholesome ingredients.

Imagine fluffy baking potatoes, perfectly cooked in the microwave, serving as the ideal canvas for a colorful topping of black beans, sweet corn, and zesty salsa. Each bite is a delightful combination of textures and tastes, enhanced by the aromatic spices of chili powder and cumin. The addition of fresh cilantro adds a burst of freshness, while the reduced-fat cheddar-Jack cheese provides a creamy finish that ties everything together.

Ready in just 14 minutes, this recipe is perfect for busy weeknights or a satisfying lunch. With only 369 calories per serving, you can indulge without the guilt. Plus, the caloric breakdown shows a healthy balance of protein, fats, and carbohydrates, making it a well-rounded meal option for anyone looking to maintain a healthy lifestyle.

Gather your ingredients and get ready to impress your family or guests with this delightful dish that is as nutritious as it is delicious. Enjoy the ease of preparation and the joy of a home-cooked meal that everyone will love!

Ingredients

  • 24 ounce baking potatoes 
  • 15 ounce no-salt-added black beans organic rinsed drained canned (such as Eden )
  • 0.5 teaspoon chili powder 
  • 1.5 cups whole-kernel corn frozen
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic cloves minced
  • teaspoon ground cumin 
  • ounce cheddar-jack cheese shredded reduced-fat (such as Cabot)
  • 0.5 cup onion chopped
  • 1.5 cups salsa fresh

Equipment

  • frying pan
  • paper towels
  • oven
  • microwave

Directions

  1. Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at HIGH 10 minutes, turning and rearranging potatoes after 5 minutes.
  2. While potatoes cook, heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Add onion and next 3 ingredients; saut 3 minutes. Reduce heat to low.
  4. Add beans, corn, and salsa; cook 4 minutes or until thoroughly heated.
  5. Split potatoes lengthwise, cutting to, but not through, other side. Fluff with a fork. Spoon about 1 cup bean mixture over each potato. Top each serving evenly with cheese and cilantro.

Nutrition Facts

Calories369kcal
Protein18.53%
Fat5.36%
Carbs76.11%

Properties

Glycemic Index
52.19
Glycemic Load
29.53
Inflammation Score
-8
Nutrition Score
23.340000084723%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.03mg
Quercetin
4.62mg

Nutrients percent of daily need

Calories:369.49kcal
18.47%
Fat:2.32g
3.57%
Saturated Fat:0.69g
4.34%
Carbohydrates:74.19g
24.73%
Net Carbohydrates:59.21g
21.53%
Sugar:8.44g
9.38%
Cholesterol:1.49mg
0.5%
Sodium:825.07mg
35.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.06g
36.11%
Fiber:14.98g
59.94%
Folate:214.24µg
53.56%
Manganese:1mg
49.79%
Vitamin B6:0.91mg
45.46%
Potassium:1478.36mg
42.24%
Magnesium:142.13mg
35.53%
Phosphorus:348mg
34.8%
Vitamin B1:0.47mg
31.55%
Iron:4.76mg
26.45%
Copper:0.5mg
25.2%
Vitamin B3:4.1mg
20.52%
Vitamin C:14.79mg
17.93%
Zinc:2.3mg
15.31%
Vitamin B2:0.23mg
13.71%
Vitamin A:666.92IU
13.34%
Vitamin B5:1.24mg
12.39%
Calcium:122.84mg
12.28%
Vitamin K:10.7µg
10.19%
Vitamin E:1.41mg
9.39%
Selenium:4.63µg
6.61%
Source:My Recipes