Corn & Green Bean Filled Baked Sweet Potatoes
|Sweet potatoes||9 Ounce (4 nos, 250 g, red flesh)|
|Frozen fava beans||1 Cup (16 tbs)|
|Frozen corn kernels||3⁄4 Cup (12 tbs) (Scant)|
|Fine green beans||4 Ounce (long, 115 g)|
|Tomatoes||5 Ounce (140g)|
|Olive oil||1 Tablespoon|
|Balsamic vinegar||1 Tablespoon|
|Freshly ground black pepper||To Taste|
|Torn basil leaves||2 Tablespoon (plus extra leaves to garnish)|
1. Preheat the oven to 375°F/190°C. Scrub the sweet potatoes and pierce the skin of each potato with a sharp knife several times. Arrange on a baking sheet and bake in the preheated oven for 1-1 1/4 hours, or until soft and tender when pierced with the point of a sharp knife. Keep warm.
2. When the potatoes are cooked, bring a pan of water to a boil, add the fava beans and corn, and return to a boil. Reduce the heat, cover, and let simmer for 5 minutes. Trim the green beans, cut in half and add to the pan. Return to a boil, then reduce the heat, cover, and let simmer for 3 minutes, or until the green beans are just tender.
3. Blend the oil with the vinegar in a small bowl and season to taste with pepper. Drain the corn and beans, return to the pan, add the tomatoes, and pour the dressing over. Add the torn basil leaves and mix well.
4. Remove the sweet potatoes from the oven, cut in half lengthwise, and open up. Divide the corn and bean filling between the potatoes and serve at once, garnished with basil leaves.
Serving size: Complete recipe
Calories 766 Calories from Fat 160
% Daily Value*
Total Fat 18 g27.8%
Saturated Fat 2.5 g12.3%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 172.2 mg7.2%
Total Carbohydrates 130 g43.3%
Dietary Fiber 25.4 g101.6%
Sugars 22.5 g
Protein 24 g48.7%
Vitamin A 785% Vitamin C 49.6%
Calcium 15.9% Iron 21.4%
*Based on a 2000 Calorie diet