No-Fried Mexican Beans from Healthy Diabetic Recipes

No-Fried Mexican Beans Recipe

Recipe Ingredients:

1/4 cup dried pinto beans, soaked for 8 hours, rinsed, and drained
1 tsp canola oil
2 tbsp chopped onion
1 clove garlic, chopped
1/2 tsp ground cumin
fresh ground pepper, to taste
2 dashes cayenne pepper

Recipe Instructions:

Mash the beans using a potato masher and a sturdy bowl (or use a food processor). The beans should be broken up and mealy, but not completely pureed.

Heat the oil in a medium saucepan over medium heat. Saut‚ the onions and garlic for 3 to 4 minutes until the onions are soft. Add the mashed beans, cumin, and black and red peppers. Stir well.

Cook for 10 to 15 minutes, stirring occasionally, until some of the beans begin to brown and stick slightly. This browning action will help give the taste of authentic refried beans.

Cook until the desired consistency is achieved and serve.

Exchanges: Starch Exchange -- 2 Very Lean Meat Exchange -- 1 Monounsaturated Fat Exchange -- 1/2 Calories -- 219 Calories from Fat -- 48 Total Fat -- 5g Saturated Fat -- 0g Cholesterol -- 0mg Sodium -- 6mg Carbohydrate -- 34g Dietary Fiber -- 12g Sugars -- !
4g Protein -- 11g

Recipe for Saturday, 4/25/98

You'll love this low-fat version of a classic Mexican side dish.

All recipes this week are from the cookbook Quick & Easy Diabetic Recipes for One, featuring appetizing single-serving dishes along with helpful meal planning, shopping, and food preparation tips for eating healthy on your own.

You can order a copy of this and many other cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733).

Copyright © 1998 American Diabetes Association

MC formatted using MC Buster 2.0d & SNT on 4/26/98

Servings: 1

"Enchant, stay beautiful and graceful, but do this, eat well. Bring the same consideration to the preparation of your food as you devote to your appearance. Let your dinner be a poem, like your dress."

~ Charles Pierre Monselet

 

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