It’s okay to say “yes” to potatoes!

Photo Credit: Tablespoon

Potatoes can be a healthy part of a meal.

Try this recipe that uses baked yams or sweet potatoes. They are loaded with vitamins and minerals, and are a rich source of beta-carotene, manganese, potassium, copper, fiber and vitamin C. Eating one half of a baked sweet potato or yam, when loaded with the items below, is very satisfying and super healthy!

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.


Healthy Loaded Potatoes


  • 3 medium sweet potatoes or yams
  • 1 lb. lean beef, buffalo or turkey
  • 1 teaspoon olive oil
  • 1 small onion, chopped
  • 1 can low-sodium black beans, drained
  • 1 can Rotel tomatoes with green chili
  • 4 oz shredded cheddar
  • 3 green onions, chopped
  • 1/2 cup red cabbage, chopped
  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon turmeric (optional)
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon oregano


  1. Bake potatoes, cut in half and set aside (Potatoes can be baked in advance and heat up while following the directions below).  For those that don’t like sweet potatoes yet, try russet.
  2. In a large pan or wok, sauté meat in olive oil over medium, about 5-7 minutes.
  3. Add onions and continue to sauté.
  4. Add black beans, Rotel-tomatoes with green chili, chili powder, cumin, pepper, turmeric and oregano. Stir to combine and continue to cook on low heat until thoroughly cooked and heated through.
  5. Spoon meat mixture evenly over potato halves.
  6. Top with shredded cheddar, green onions and chopped red cabbage

Serves 6: Per serving without toppings: 240 Calories, 21g Protein, 6g Fat, 26g Carbohydrates, 5.5g Fiber.

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