Loaded Sweet Potato with Chicken and Black Beans
These loaded sweet potatoes are filled with seasoned ground chicken and black beans, then topped with fresh pico de gallo and a creamy yogurt drizzle. This high-protein, high-fibre meal is a balanced and satisfying option for busy weeknights.
- Suitable for diets:
- Gluten Free
- High-Fiber
- High-Protein
Servings:
Why Diabetes Friendly?
- Balanced Carbohydrates: Sweet potatoes provide complex carbohydrates and fibre, which may support steadier blood sugar response than refined starches.
- Protein Support: Lean ground chicken and Greek yogurt help balance the meal and improve satiety.
- Fibre-Rich Beans: Black beans add both fibre and plant protein, which may help slow digestion and support blood sugar management.
- Nutrient-Dense Toppings: Pico de gallo adds freshness, volume, and nutrients with minimal calories or added sugar.
- No Added Sugar: The recipe contains no added sugars.
- Balanced Meal Structure: Combines carbohydrates, protein, fibre, and healthy fats in one meal.
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Equipment
- Microwave
- Large skillet
- mixing bowls
Ingredients
- sweet potatoes 2 medium
- olive oil 1 tsp
- ground chicken ((½ lbs) lean ) 225 g
- chili powder ½ tsp
- cumin ½ tsp
- paprika ½ tsp
- garlic powder ½ tsp
- black pepper ¼ tsp
- black beans (drained and rinsed) ½ cup
- low-sodium broth (or water ) 2 tbsp
Pico de Gallo
- tomato (diced) 1 medium
- red onion (finely diced) 2 tbsp
- cilantro (fresh, chopped) 2 tbsp
- lime juice 1 tsp
- garlic (minced) ½ clove
- black pepper (to taste) 1 pinch
Yogurt Drizzle
- Greek yogurt (2%, plain ) ¼ cup
- lime juice 2 tsp
- water (to thin) 1 tsp
- garlic powder 1 pinch
Toppings
- fresh cilantro
- green onion (sliced)
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Cooking Tips
- Speed Up Cooking: Choose smaller sweet potatoes for faster microwave cooking.
- Lower Sodium: Use no-salt-added black beans and low-sodium broth.
- Boost Veggies: Add sautéed bell peppers, zucchini, or spinach to the chicken mixture.
- Extra Creaminess: Add sliced avocado or extra yogurt drizzle before serving.
- Meal Prep Friendly: Prep chicken filling and pico ahead of time for easy assembly.
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Instructions
- Wash and dry sweet potatoes, then pierce each several times with a fork. Place on a microwave-safe plate and microwave for 5–8 minutes, flipping halfway, until fork tender. Let cool slightly before slicing open.2 medium sweet potatoes
- While the sweet potato is in the microwave, heat olive oil in a skillet over medium heat.1 tsp olive oil
- Add ground chicken and cook until browned. Stir in chili powder, cumin, paprika, garlic powder, and black pepper.225 g ground chicken, ½ tsp chili powder, ½ tsp cumin, ½ tsp paprika, ½ tsp garlic powder, ¼ tsp black pepper
- Add beans and water (or broth). Cook for 2–3 minutes until warmed through and well combined.½ cup black beans, 2 tbsp low-sodium broth
- In a bowl, combine tomato, red onion, cilantro, lime juice, garlic, and black pepper.1 medium tomato, 2 tbsp red onion, 2 tbsp cilantro, 1 tsp lime juice, ½ clove garlic , 1 pinch black pepper
- In a small bowl, whisk together Greek yogurt, lime juice, water, and garlic powder until smooth.¼ cup Greek yogurt, 2 tsp lime juice, 1 tsp water, 1 pinch garlic powder
- Slice sweet potatoes open and fluff the inside with a fork. Fill each potato with the chicken and bean mixture. Top with pico de gallo and yogurt drizzle, and finish with fresh cilantro and green onion.fresh cilantro, green onion
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FAQ
- Can I use ground turkey instead of chicken?
Yes, lean ground turkey works well as a substitute. - Can I make this dairy-free?
Yes, use dairy-free yogurt or avocado instead of Greek yogurt. - Can I use canned salsa instead of pico de gallo?
Yes, though fresh pico offers better texture and easier sodium control. - Can I meal prep this recipe?
Yes. Store the filling, pico, and yogurt drizzle separately and assemble when ready to eat. - Is this recipe suitable for diabetes-conscious eating?
It may fit well into a balanced diabetes-conscious meal pattern because it combines fibre-rich carbohydrates, protein, and vegetables.
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Nutrition
Per serving
Calories: 409.2kcal
Carbohydrates: 44.1g
Fiber: 9.3g
Sugar: 12.6g
Fat: 12.1g
Saturated Fat: 3.1g
Trans Fat: 0.1g
Protein: 29.9g
Nutrition Facts
Loaded Sweet Potato with Chicken and Black Beans
Serving Size
1 potato
Amount per Serving
Calories
409.2
% Daily Value*
Fat
12.1
g
19
%
Saturated Fat
3.1
g
19
%
Trans Fat
0.1
g
Cholesterol
98
mg
33
%
Sodium
155.4
mg
7
%
Potassium
1505.9
mg
43
%
Carbohydrates
44.1
g
15
%
Fiber
9.3
g
39
%
Sugar
12.6
g
14
%
Protein
29.9
g
60
%
Vitamin C
17.2
mg
21
%
Calcium
135.1
mg
14
%
Iron
4.1
mg
23
%
Magnesium
126.4
mg
32
%
Zinc
3.2
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.
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