Prick 2 medium US Russet Potatoes and microwave on high for 6 minutes. Check for doneness by gently squeezing them. They should be soft to the touch.
Preheat the oven grill to 200 degrees Celsius. Slice each potato in half lengthwise. Scoop out potato flesh, leaving a 1/4-inch shell. Set the potatoes flesh aside for later. Place potatoes on a foil-lined baking sheet. Spray with cooking spray and sprinkle with salt. Broil for 5 minutes, or until crisp and golden.
Meanwhile, heat the olive oil in a pan. Add chopped onion and jalapeño and cook for 3 minutes.
Add the chopped cherry tomatoes, black beans, corn and cumin and cook for 5 more minutes.
Mix the cooked bean and corn mixture to the potato flesh. Season with salt and pepper to taste.
Remove potatoes from oven, using tongs to carefully flip over. Pack each potato skin with the bean and US Russet potato mixture. Top with shredded cheese, dividing evenly.
Return the potatoes into the oven and grill for about 4 minutes, or until the cheese melts slightly. Remove from oven to cool for 10 minutes. Top each with a tablespoon of fat-free sour and sprinkle with finely chopped spring onion.
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