Baked Potato with Cajun-Beans
A simple and easy variation on a classic favourite, full of fibre, whilst adding spice and vegetables
INGREDIENTS (serves 4)
4 baking potatoes
1 red onion, finely chopped
1 tbsp oil/ a knob of butter
2 tsp Cajun spice mix/ Curry powder
1 tin of baked beans - reduced sugar, where possible
140g grated cheese
METHOD
1. Wash potatoes thoroughly, pat dry and prick all over with a fork.
2. TO COOK POTATOES IN THE OVEN: Pre heat your oven at 180°C. When hot, place potatoes straight into the oven rack and cook for 1 to 1 ¼ hours. Cooking time will depend on the size of the potatoes. You want them nice and soft in the middle but crispy in the outside.
TO COOK POTATOES IN THE MICROWAVE: Place potatoes on a microwave safe plate and microwave for 12 minutes, turning half way through cooking. If your potatoes are still not tender, continue cooking in 1-2 minutes increments until they are. If you are only cooking one potato at the time, start with 7 min and then follow above instructions.
BE CAREFUL WHEN HANDLING THE COOKED POTATOES AS THEY WILL BE VERY HOT, MAKE SURE TO USE OVEN GLOVES OR A DRY TEATOWEL.
3. Meanwhile, cook red onion in oil/butter until soft, then add Cajun/Curry powder and cook for an extra couple of minutes. Add the baked beans, bring to a simmer and cook on low heat for a few minutes until all the flavours have combined.
4. Once potatoes are cooked and have rested for a couple of minutes, cut a cross on top of each potato and squeeze.
5. Spoon the beans on top of the potatoes and sprinkle the cheese on top. Serve.
TIPS FROM THE CHEF
Baked beans are very versatile; add any of your favourite spices to give them a little twist. Cajun, paprika, chilli,… work really well
It is important that you eat the skin of the potato because that is where most of the fibre is.
Where possible, try and use baked beans that have ‘no added sugar’ or ‘reduced sugar and salt’ to help you balance out the day. As an example, a ‘no added sugar’ can of Heinz Baked Beans has almost 6g less sugar per can - a saving of 7% of the recommended daily intake for adults
