Microwave Sweet-Potato and Black-Bean Bowls

Makes 2 servings. You need 1 large scrubbed sweet potato, 1 cup no-salt-added black beans drained and rinsed, ½ cup corn, 1 chopped tomato or ½ cup salsa, ½ avocado, 1 lime, and optional plain yogurt. Use only a microwave-safe plate and bowl. Pierce the sweet potato several times with a fork. Microwave on the plate for 5 minutes, turn it carefully, then continue in short intervals until fork-tender; ovens vary, so check rather than relying on one fixed time. Let it stand for a few minutes and open it carefully away from your face because steam can burn. Warm the beans and corn in a covered, vented microwave-safe bowl, stirring midway. Split the potato between two bowls and add the toppings. Adjust toppings for allergies, budget, culture, and medical nutrition needs. Choose salsa sodium and yogurt type by checking the labels. USDA notes that microwave wattage varies and that turning, stirring, venting, and standing time help food heat more evenly. Related product: African Mango Plus is included as the closest published weight-management catalog match. Its placement is contextual, does not prove effectiveness, and these bowls do not require a supplement. Sources: USDA FSIS — Cooking with Microwave Ovens https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/cooking-microwave-ovens MyPlate Healthy Lunchtime Challenge Cookbook — Sweet Potato and Bean Inspiration https://www.myplate.gov/sites/default/files/2020-12/WHCookbook_071014.pdf #EasyHealthyRecipes #MicrowaveMeals #SweetPotatoBowl #BlackBeanRecipes #HighFiberFoods