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Diabetes Forecast

The Healthy Living Magazine

Refried Beans

Per Serving

Refried Beans

Makes: 7
Serving Size: 1/4 cup
Calories 80
Fat 2.5 g
Saturated Fat 0.3 g
Trans Fat 0 g
Carbohydrate 12 g
Fiber 4 g
Sugars 1 g
Cholesterol 0 mg
Sodium 155 mg (without additional salt)
Protein 4 g
Choices: Starch 1
  • Makes: 7
  • Serving Size: 1/4 cup
  • Preparation Time: 5 to 7 minutes
  • Cooking Time: 12 to 15 minutes

Ingredients

1 Tbsp. olive oil
1 med. onion, diced
2 garlic cloves, minced
1 tsp. ancho chili powder or regular chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
1 can (15 oz.) pinto or kidney beans,
drained and rinsed
2/3 cup water
2 Tbsp. finely minced cilantro
Salt and pepper to taste

Directions

  1. Heat the olive oil in a large skillet over medium-high heat. Add the onion, and sauté for 4 minutes. Add the garlic, and sauté for 1 minute. Add in the chili powder, cumin, and salt, and sauté for 1 minute.
  2. Add in the beans, and begin mashing them coarsely with the back of a wooden spoon or a potato masher. Raise the heat to high, and add the water to the beans, a small amount at a time. Continue mashing the beans, about 3 minutes, until they are well incorporated and the sauce has reduced by a third. The beans should still have a rough texture and be a bit dry.
  3. Turn off heat, and stir in the cilantro. Season to taste with the salt and pepper (not included in nutritional analysis).
 
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