SPICY BAKED POTATOES
MEATLESS: Serve these highly seasoned spicy baked potatoes in shallow bowls to catch the jam-packed flavors. Serve with a mixedgreens salad and corn bread (from a mix). Plums are plum-good for dessert.
Ingredients
4 (6- to 8-ounce) baking potatoes 1 teaspoon canola oil 1 medium onion, coarsely chopped 1 large green or red bell pepper, coarsely chopped 1 teaspoon minced garlic 1 (15- to 16-ounce) can chili beans in spicy sauce, undrained 1 tablespoon Worcestershire sauce 1/2 teaspoon minced pickled jalapeno pepper, if desired 1 cup shredded Monterey Jack cheese Reduced-fat sour cream for garnish Makes 4 servings Preparation time: 15 minutes Cooking time: about 10 minutes, plus potatoes; standing time for potatoes: 5 minutes
Scrub and pierce potatoes with a fork. Microwave on high on triple-folded white paper towels for 6 minutes per pound (see note); wrap in fresh paper towels, then a terry towel and let stand 5 minutes.
Meanwhile, heat oil on medium in a large nonstick skillet. Add onion, bell pepper and garlic; cook 5 minutes or until softened. Stir occasionally. Add beans in their sauce, Worcestershire sauce and jalapeno pepper if desired. Reduce heat to low. Cover and simmer 5 minutes or until heated through. Split potatoes and top with bean mixture. Sprinkle with cheese and garnish with sour cream.
Note: Use paper towels to absorb moisture; wrap the potatoes in paper towels after baking for the same reason. The terry towel holds in the heat.
Per serving: 367 calories, 15 grams protein, 10 grams fat, (25 percent calories from fat), 5.6 grams saturated fat, 54 grams carbohydrate, 25 milligrams cholesterol, 644 milligrams sodium, 9 grams fiber.