Serves 6
Ingredients:
1 tbsp Compliments extra virgin olive oil
½ cup (125 mL) Onion, chopped
3 cloves Garlic, fresh, diced
2 tbsp Cumin, ground
1 large Red pepper, diced
2 cups (500 mL) Sweet potato, peeled, cubed
1 can (796 mL) Pastene Italian tomatoes, whole
2 small Jalapeno peppers, seeded, diced
1 cup (250 mL) Water
1 sprig Thyme, fresh
1 can (541 mL) Black beans, drained, rinsed
2 medium Mangoes, diced
2 tbsp Cilantro, chopped
¼ tsp Black pepper
6 tbsp Sour cream, fat-free
Directions:
1. On medium heat, add oil to a large saucepan and sauté onion, garlic cumin until onions are tender. Stir in pepper and sweet potatoes.
2. Mix in tomatoes, jalapeno and water. Bring to a boil and reduce heat to low. Simmer for 15 minutes or until potatoes are tender. Add thyme once simmer for a few minutes.
3. Stir in black beans and simmer until beans are heated. Add mango, cilantro and pepper, stir well. Garnish with a tbsp of sour cream per serving.
Nutrition Information per Serving (1 cup):
Calories: 220
Fat: 3 grams
Carbohydrate: 41 grams
Fibre: 8 grams
Protein: 8 grams
Sodium: 352 milligrams
Source: Chef Thomas Burchell and Sobeys Dietitians, 2007
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