Refried Beans
Yield: 6 servings
2 ts Bacon fat or canola oil 3 c Cooked kidney or black beans
1 sm Onion, chopped fine 3 dr Hot pepper sauce
1 cl Garlic, chopped fine Salt and pepper to taste
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
442 ts Bacon fat or canola oil 3 c Cooked kidney or black beans
1 sm Onion, chopped fine 3 dr Hot pepper sauce
1 cl Garlic, chopped fine Salt and pepper to taste
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
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