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Baked Potatoes with Bean Salsa

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Baked Potatoes with Bean Salsa

Serves: 4
Time to make: 1 hour

 baked-potatoes-with-bean-salsa

 

Ingredients

4 large (750g total) pontiac potatoes
1 cup (150g) diced eggplant, cut into 1.5cm cubes
2 teaspoons olive oil
1/2 green capsicum, finely chopped
1 large onion, diced
2 cloves garlic, crushed
1 cup (140g) corn kernels
400g can red kidney beans, rinsed, drained
550g bottle tomato pasta sauce
2 tablespoons chopped fresh dill

Nutrition (per serve)

Energy: 1520kJ
Calories: 363cal
Protein: 15g
Fat: 4g
– saturated: 1g
Carbohydrates: 60g
– sugars: 14g
Dietary Fibre: 12g
Sodium: 660mg
Calcium: 60mg
Iron: 3.5mg

Instructions

  1. Preheat oven to 200°C. Place potatoes in an ovenproof dish and cook for 50 minutes, or until tender. Microwave eggplant for 2–3 minutes, or until cooked.
  2. Heat oil in a deep non-stick frying pan over medium heat. Cook eggplant, capsicum and onion for 6–8 minutes or until softened. Add garlic. Cook for 1 minute. Stir in corn, kidney beans and tomato sauce. Bring to the boil. Simmer for 2–3 minutes.
  3. Make 2 cuts, in an ‘X’ shape, across the top of each potato. Carefully open out halfway to the base, flattening slightly to hold open. Spoon vegetable mixture over the potatoes and sprinkle with dill. Serve.

Variations

For extra protein and calcium, serve potatoes with 1/2 cup (125g) of cottage cheese.
This dish also works well with chopped, flat-leaf parsley.

Recipe sourced from: Australian Healthy Food Guide

 

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