2 medium potatoes (each about 5 inches x 2½ inches)
1 cup canned black beans, rinsed and drained
3⁄4 cup salsa
1 cup corn
1⁄2 cup shredded cheese (try cheddar, pepper jack, or Mexican blend)
Live Well Tips
Use whatever corn you have on hand – canned and drained, frozen, or fresh cooked.
Rinse canned beans to remove any extra sodium.
To save money, buy dried beans in bulk. Make sure to cook them before using in this recipe.
Add chopped veggies like red or green bell peppers.
Wash hands well with soap and water.
Scrub potatoes well. Poke each potato with a fork 2 or 3 times. Microwave on high for 5 minutes, turn potatoes over, and microwave another 3 to 5 minutes, or until easily pierced with a fork. Set aside.
In a microwave safe bowl, combine beans, salsa and corn. Microwave for 2-3 minutes, stirring occasionally, until heated through.
Cut potatoes in half length-wise and flatten with a fork. Divide bean mixture between the four halves. Sprinkle with cheese and serve warm.
Add whatever toppings you enjoy: avocado, black olives, green onion, cooked meat or tofu, plain low-fat yogurt or sour cream.
Cook Together! Making Southwestern Stuffed Potatoes with Kids
Stuffed potatoes are fun to make with kids because of the endless options for toppings. Kids love to be creative and are more likely to enjoy this meal when they help decide what to put on their potatoes.
Gather ingredients and equipment.
Rinse and drain canned beans.
Mix together ingredients.
Poke potatoes with a fork.
Sprinkle cheese and other toppings on cooked potatoes.
Cut potatoes in half and flatten them.
Pour bean mixture onto potatoes.
Serving size ½ potato: Calories–240; Protein–10g; Carbohydrate–40g; Total Fat–5g; Saturated Fat–3g; Cholesterol–15mg; Fiber–8g; Sodium–450mg; Vitamin C–27%; Vitamin A–6%; Iron–10%; Calcium–10%
Adapted from FoodHero.org, Oregon State University
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