Another easy dorm meal that can be completely done in the microwave is stuffed sweet potatoes. These are a great lunch or dinner option and take less than 15 minutes from start to finish to make. Mixing beans, veggies, cheese, and the potato all together provides good sources of carbohydrates, fats, and proteins to keep you satisfied and feel like you're eating real food.
Why sweet potatoes? They are rich in Beta Carotene, an antioxidant that raises blood levels of Vitamin A and contain a relatively good source of fiber. They also contain Vitamin C and potassium and some level of manganese, Vitamin B5 and B6, and Vitamin E.
Why black beans? Black beans contain iron, calcium, phosphorus, magnesium, manganese, copper, and zinc which help with bone structure and strength. They may also lower blood pressure, help manage diabetes, and promote healthy digestion since they are packed with fiber!
Why spinach? Spinach has a good source of iron, calcium, folate, and magnesium. These can help with lowering blood pressure, managing diabetes, and assist in bone health.
Why tomatoes? Tomatoes are one of the major sources of lycopene, an antioxidant that is linked to reducing the risk of heart disease and cancer. They are also great sources of Vitamin C, potassium, folate, and Vitamin K.
The Recipe
Servings: 1
Prep Time: 2 minutes
Cook Time: 10 minutes
Total Time: less than 15 minutes
Ingredients
1 sweet potato
1/4 cup canned black beans, rinsed and drained
1/4 cup canned tomatoes with chilies
1/4 tsp cayenne pepper
1/4 tsp chili powder
1/2 lime, juiced
Handful of spinach
1/4 cup cheese
Avocado and sour cream (or plain greek yogurt!) to top
Directions
Wash the sweet potato
Place potato on a microwave safe dish and poke holes with a fork all over
Microwave sweet potato for 8 minutes on high or until the potato is soft
While the potato is cooking, open, rinse, and drain the beans
Add beans to a mixing bowl
Add tomatoes with chilies, cayenne pepper, chili powder, lime juice, and spinach and mix together
Remove potato from microwave and slice down the middle lengthwise
Add filling to the top of the potato
Top with cheese
Microwave again for 2 minutes
Remove carefully, top with avocado and sour cream and enjoy!
Nutrition Facts Cost of Recipe
One stuffed sweet potato costs $3.30 (including the avocado and sour cream!)
(Sources: healthline.com, medicalnewstoday.com)
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