Oven Potatoes With Cheese Corn Kidney Beans

Crispy oven-baked potatoes topped with gently sautéed onions and garlic, sweet corn, kidney beans, a light crème fraîche sauce and melted cheese for a filling but not too heavy meal with a slow blood sugar response.

Ingredients

  • 600 g Potatoes (small or medium), scrubbed and cut into wedges
  • 1 tbsp Olive oil
  • 1 tsp Salt
  • 1 Onion, thinly sliced
  • 2 Garlic cloves, finely chopped
  • 200 g Corn (frozen or canned, drained)
  • 240 g Kidney beans (1 can), rinsed and drained
  • 150 g Crème fraîche light or Sour cream light
  • 2 tbsp Milk (to thin the sauce)
  • 120 g Grated cheese (light mozzarella or mild cheddar)
  • 2 tbsp Chopped chives or parsley
  • Black pepper

Instructions

  1. Heat oven to 220°C (200°C fan). Line a tray.
  2. Toss potato wedges with olive oil and salt. Spread out and bake 30 to 35 minutes, turning once, until browned and tender.
  3. While potatoes bake, warm a nonstick pan. Sauté onion with a pinch of salt 6 to 8 minutes until soft. Add garlic for 30 seconds.
  4. Stir in corn and kidney beans and warm 2 to 3 minutes. Turn off heat.
  5. Mix crème fraîche light with milk, pepper and half the herbs.
  6. Assemble: Put potatoes in a baking dish or keep on the tray. Spoon bean-corn mix over, drizzle sauce, then sprinkle cheese.
  7. Bake 8 to 10 minutes until cheese melts. Finish with remaining herbs.

Notes

  • To keep it lighter, use light cheese and don’t overdo the sauce. You can also serve the sauce on the side.
  • Rinsing the beans well makes the dish easier on digestion.

Variations

  • Swap kidney beans for Lentils (cooked, drained) for an even slower blood sugar response.
  • Add diced bell pepper with the onions for more sweetness and crunch.
  • Make it extra crisp: bake potatoes on preheated tray and don’t overcrowd.
  • Higher protein: add 200 g cottage cheese on the side instead of extra cheese on top.