If you’re a fan of the humble potato and want a nutritious dinner, this heart-healthy recipe is for you
A good way to look after your heart is to follow a Mediterranean-style diet. This is based on fruit and vegetables, wholegrains, beans, pulses, nuts, and seeds. Here is one of the Irish Heart Foundation’s stress-free recipes to help get you started.
Ingredients
4 medium sweet potatoes (about 1.4kg)
1 tablespoon olive oil
1 large red onion, sliced
3 tablespoons jerk seasoning
1 x 400g tin of black beans, drained and rinsed
1 x 400g tin sweetcorn, drained and rinsed
1 x 400g tin of chopped tomatoes
1 ripe mango, peeled and finely chopped (if you can’t get a ripe one, try frozen mango, thawed)
Juice of 1 lime
Small handful of fresh coriander, chopped
Freshly ground black pepper
Method
- Preheat the oven to 180°C (fan). Jab each sweet potato a few times with the tip of a knife. Place them directly onto the middle shelf of the oven
- Bake for 45 minutes until the centre is soft and the skin is crisp
- Meanwhile, you can prepare the filling: Heat the olive oil in a large pan and gently fry the onion for 10 minutes until soft. Add the jerk seasoning and cook for a further minute
- Add the beans, sweetcorn and chopped tomatoes
- Cook for 15 minutes until the mixture has reduced
- Add the lime juice and freshly ground black pepper. Roughly slice open the baked sweet potatoes and generously spoon the bean mixture into each. Top with chopped mango and fresh coriander.
