For a satisfying last-minute supper, it's hard to beat a sweet potato zapped in the microwave. The fragrant filling of beans and tomatoes adds protein. Be sure to eat the skin, which is full of fiber, as well.

Makes 4 servings

ACTIVE TIME: 15 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

4 medium sweet potatoes
1 15-ounce can black beans, rinsed
2 medium tomatoes, diced
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander
3/4 teaspoon salt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh cilantro

1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
2. Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

NUTRITION INFORMATION: Per serving: 295 calories; 6 g fat (2 g sat, 3 g mono); 6 mg cholesterol; 52 g carbohydrate; 8 g protein; 9 g fiber; 572 mg sodium; 541 mg potassium.
Nutrition bonus: Vitamin A (450% daily value), Vitamin C (45% dv), Fiber (38% dv), Folate (25% dv), Iron (15% dv), Potassium (15% dv).

Easy, satisfying and healthy (even without coriander which I didn't have in the house). Can't ask for much more.

Anonymous, Scotttsdale, AZ

I thought these were easy to make, tasty and satisfying. I liked being able to offer up a variation of the traditional baked potato with butter or sour cream topping.

, St. Paul, MN