Refried Black Beans - 34g Carbs, 12g Fiber, 2g Sugar
From: www.drgourmet.com
Refried beans aren't really refried. They are essentially simmered
until the beans are well cooked and the carbohydrates help create
a thick side dish. Often there's a lot of lard or other fat, but
it's not really necessary for making a great dish of refried beans.
Servings: 4
Serving size: about 1 cup
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3.
This recipe can be divisible by 2.
This recipe makes very good leftovers. Reheat gently.
1 tsp olive oil
1 large onion (minced)
2 (15 oz cans) no salt added black beans (drained and rinsed)
1 small chipotle in adobo (minced)
4 cups water
1/2 tsp salt
1/2 tsp cumin
Fresh ground black pepper (to taste)
Place the olive oil in a medium sauce pan over medium heat. Add
the onion and cook for about 3 minutes.
Add the black beans, chipotle, water, salt, cumin and pepper. Stir
well.
Simmer over medium heat stirring occasionally. Using a fork, spoon
or potato masher, mash some of the black beans occasionally as they
cook.
As the beans cook, add additional water if needed to keep the beans
from getting too dried out. Stir and continue to mash the beans. After
about 20 – 25 minutes the refried beans will begin to thicken up. Serve.
Servings: 4
Serving size: about 1 cup
Nutrition per Serving:
196 Calories, 17 Calories from Fat, 2g Total Fat, 0g Saturated Fat,
1g Monounsaturated Fat, 0g Trans Fat, 0mg Cholesterol, 297mg Sodium,
34g Total Carbs, 12g Dietary Fiber, 2g Sugars, 12g Protein
Vitamin A 1% - Vitamin C 7% - Calcium 5% - Iron 17% - Vitamin K 1 mcg - Potassium 521 mg - Magnesium 95 mg
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment