Spicy Beans on Baked Sweet Potato: Frugal & Filling

A sweet potato is a nourishing gift from the ground. Baked until soft and steaming, they melt in your mouth like candy floss. Except they are far more nutritious than candy. Low on the glycemic index (17), it ranks as a healthy, high-fibre carbohydrate exceptionally high in Vitamin A and offer 65% of the daily requirement of Vitamin C.

Where a sweet potato can lead you astray is how you cook and dress it. Load up on butter or fry it in oil to make fries and you start to defile the tuber’s virtues.

Spicy Beans on Baked Sweet Potato

I found this recipe for Spicy Beans on Baked Sweet Potato in the Murdock Books Australia cookbook Homestyle: Low-Fat. It is essentially a vegetarian chilli dish served atop half a large baked sweet potato and garnished with a dollop of sour cream and a light grating of cheddar cheese.

Savvy Simmer & Savour: Chicken Provencal

Hearty winter fare need not be high fat cooking. A pot of Chicken Provencal is satisfying, simple and rib-sticking cooking for the Savvy Single (or couple). I made the full recipe which serves 6 [4 for hearty appetites] . . . so I’d have two suppers this week and some for the freezer. This would be a nice option to take to school or work for a hot lunch as it reheats well in the microwave. It is also easy and impressive enough for new cooks to serve for a dinner party.

Low Fat Chicken Provençal on egg noodles

The recipe I used this week is from Homestyle: Low Fat [Murdock Books Pty Limited, Australia, 2008]. And as you may recall, this past week’s recipes were based on ingredients already in my freezer or pantry to stretch that end of January budget.