Recipes of Stacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Jacket Sweet Potato with Re-fried Beans

Friday, April 12, 2019
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Total time
40 minutes
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Preparation time
10 minutes
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Portions
2

Who doesn't love a sweet potato jacket! This vegetarian crowd pleaser will keep everyone happy and nourished.

Ingredients
or500 grams (2 units) of sweet potato
or1 tbsp of coconut oil, (14 g)
or1 cup of four bean mixor1 cup of refried beans, canned, vegetarian (242 g)
or30 grams of cheese, cheddaror30 grams of bio Cheese (Vegan)
or2 cups of baby spinach, raw (60 g)
or2 tbsp of yoghurt, Greek, plain, nonfator2 tbsp of yoghurt, Coconut, Dairy Free
or1 tsp of spices, paprika (2 g)
or1 small of onion, raw (70 g)
or2 cloves of garlic, raw (6 g)
or1 tbsp of sauce, worcestershire (17 g)
or1 Can of diced Tomatoes (400 g)
or1 packed tsp of sugars, brown (5 g)
or1 tbsp of vinegar, red wine (15 g)
Preparation
1.
Preheat oven to 180°C / 400°F / Gas Mark 6
2.
Pierce the sweet potatoes a few times with a fork, then cook them in the microwave on High for 8 mins or until soft. Rub with 1 tsp of the paprika, 1 tsp of the oil and some seasoning. Transfer to a baking tray, put in the oven and cook for 10-15 mins until tender and outside crispy.
3.
Cook the onion in the remaining oil until soft. Add the garlic, sugar, vinegar, Worcestershire sauce and the remaining paprika, and cook for a further 1-2 mins until sticky. Tip in the beans, tomatoes and a splash of water, and simmer until the sweet potatoes are ready. Allow sweet potatoes to cool slightly, then slice in half. Top with bean mixture and sprinkle with half of the grated cheese and baby spinach.
4.
Wrap remaining sweet potato in foil and heat tomorrow for lunch with another serve of beans, a sprinkle of cheese and some salad leaves.
5.
Note Dairy-free option: Omit cheese for vegan substitute
6.
NOTE: If using re-fried beans topping there is no need to cook beans mixture only warm in microwave- top one sweet potato with warmed re-fried beans and sprinkle with half of the grated cheese and baby spinach.
Nutritional information
Per 100 gPer portion (695 g)% DRI
Energy80 kcal556 kcal28 %
Fat2 g13 g21 %
Fatty acids, total saturated1 g8 g40 %
Cholesterol1 mg8 mg3 %
Sodium96 mg666 mg28 %
Carbohydrate13 g89 g30 %
Sugars2 g16 gremove
Fiber2 g12 g48 %
Protein3 g18 gremove