Refried Beans from Healthy Diabetic Recipes

Refried Beans Recipe

Recipe Ingredients:

2 tsp Bacon fat or canola oil
1 small Onion, chopped fine
1 cl Garlic, chopped fine
3 cup Cooked kidney or black beans
3 drop Hot pepper sauce
Salt and pepper to taste

Recipe Instructions:

Any kind of beans may be refried. Extra servings may be frozen and
reheated.

Stir cook onion and garlic in fat over medium heat in a nonstick pan
until onion is translucent.

Add beans gradually and mash with the back of a wooden spoon. Cook
and stir until thickened. Add hot pepper sauce. Shape in a roll and
serve on a plate.

1/6 recipe = 130 calories, 1 starchy choice, 1 protein choice 1.8
grams total fat, 0 saturated fat, 0 cholesterol, 7 grams protein, 21
grams carbohydrate, 133 mg sodium, 339 mg potassium. High fibre.

MEXICAN BEANS variation: Stir 1/2 cup shredded Cheddar or Monterey
Jack cheese and 1 tsp chili powder into the hot bean mixture until
cheese melts.

1/6 recipe = 169 calories, 1 starchy, 1 protein, 1/2 fats & oils 5
grams total fat, 2 grams saturated fat, 9 mg choleserol, 10 grams
protein, 21 grams carbohydrate, 194 mg sodium, 319 mg potassium.
High fibre.

Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but
not tested by Elizabeth Rodier Feb 94

Servings: 6

“That's something I've noticed about food: whenever there's a crisis if you can get people to eating normally things get better.”

~ Madeleine L'Engle (1918--) American author.

 

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