This is a healthy and filling vegetarian meal that can be adjusted for what’s in season where you are. Adapt it for your family’s preferences and make it an easy staple for busy weeknight dinners.
This recipe is inspired by a suggestion from Six O’Clock Scramble subscriber Alyce Traverso. It’s a healthy and filling vegetarian meal that your family members can each enjoy in their own way. Serve it with cilantro-lime corn.
Prep + Cook = 30 Minutes
4 Servings
Ingredients:
- 4 russet (baking) potatoes
- 1 Tbsp. extra virgin olive oil
- 1 red or green bell pepper, diced
- 1 jalapeño pepper, seeds removed and finely diced
- 1 small yellow onion, diced
- ¾ tsp. chili powder, or more to taste
- ¼ tsp. ground cumin, or more to taste
- ½ tsp. dried oregano or 1 ½ tsp. fresh
- ¼ tsp. salt
- 15 oz. canned black beans, drained and rinsed (or use combination of beans and corn kernels)
- ½ cup shredded Cheddar cheese, for serving
- ½ cup shredded Monterey Jack or mozzarella cheese, for serving
- ½ cup salsa, for serving (optional)
- ½ cup nonfat sour cream, for serving (optional)
Instructions:
Scrub the potatoes, pat them dry, and pierce the skins in several places with a fork. Place the potatoes in a microwave-safe glass dish and cover it with wax paper. Cook them on high power for 10 – 20 minutes (depending on your microwave), turning them once, until they are tender. (Alternatively, cook the potatoes in a 400 degree oven for 50 – 60 minutes.)
Meanwhile, in a heavy skillet, heat the oil over medium heat. Add the bell peppers, jalapeños, onions, chili powder, cumin, oregano and salt. After about 10 minutes, stir in the beans (or bean and corn combination). Cook the vegetables, stirring often, until they are very tender, 10 – 15 minutes. (Meanwhile, prepare the corn, if you are serving it.)
Cut the potatoes lengthwise and press them open. Top each potato with 1/4 of the vegetables, 1/4 of the cheeses, and 1 – 2 Tbsp. of salsa and sour cream, if desired.
Slow Cooker Directions:
Add the oil, peppers, onions, black beans and spices to the slow cooker, and cook on low for 8-10 hours or on high for 4-6 hours. Top the potatoes with the mixture, then the optional cheese, salsa and sour cream. If you are fortunate enough to have two slow cookers, the potatoes can also be prepared in a slow cooker. Prick the scrubbed potatoes with a fork, wrap in foil, then put in the slow cooker, stacking as necessary to fit. Cook on low for 9-10 hours or high for 5-6.
Do Ahead or Delegate:
Clean and cook the potatoes, dice the bell pepper, the jalapeño pepper, and the onion, combine the dry seasonings.
Tip:
Sometimes white potatoes get a bad rap. Potatoes are actually rich in nutrients and fiber, with a medium potato containing about the same amount of vitamin C as a cup of blueberries and more than double the potassium of a medium banana!
Scramble Flavor Booster:
Use extra dry spices or substitute chipotle chili powder for the chili powder, and serve the potatoes topped with lots of salsa. Top the potatoes with a thin layer of butter or olive oil before adding the toppings.
Side Dish Suggestion: Cilantro Lime Corn
Heat the corn kernels in the microwave or steam them on the stovetop for 3 – 4 minutes until heated through. Stir in the butter, lime juice and cilantro. Season it with salt, if desired.
Nutritional Information per Serving (% based upon Daily Values):
Calories 490, Total Fat 18g, 28%, Saturated Fat 9g, 45%, Cholesterol 40mg, 13%, Sodium 700mg, 29%, Total Carbohydrate 63g, 21% Dietary Fiber 10g, 40% Sugar 5g, Protein 21g
