Refried Black Beans
Canned beans are a great source of fiber and protein.
Per ServingRefried Black Beans |
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Makes: 4 servings | ||
Serving Size: 1/2 cup | ||
Calories | 130 | |
Fat | 4 | g |
Saturated Fat | 0.4 | g |
Trans Fat | 0 | g |
Carbohydrate | 18 | g |
Fiber | 6 | g |
Sugars | 3 | g |
Cholesterol | 0 | mg |
Sodium | 440 | mg |
Potassium | 305 | mg |
Protein | 6 | g |
Phosphorus | 105 | mg |
Choices: Starch 1, Lean Protein 1 |
- Makes: 4 servings
- Serving Size: 1/2 cup
- Preparation Time: 15 minutes
- Cooking Time: 10 minutes
Ingredients
1 | Tbsp. | vegetable oil |
1 | small | onion, minced |
3 | garlic cloves, minced | |
1 | tsp. | chili powder |
1/2 | tsp. | ground cumin |
1/2 | tsp. | sea salt |
1/4 | tsp. | freshly ground black pepper |
1 | can | (15 oz.) black beans, rinsed and drained |
2/3 | cup | low-fat, reduced-sodium chicken or vegetable broth |
2 | Tbsp. | finely minced fresh cilantro |
Directions
- In a large skillet, heat the oil over medium heat. Add the onion and sauté for 6 to 7 minutes. Add the garlic and sauté for 1 minute. Add the chili powder, cumin, salt, and black pepper and sauté for 1 minute.
- Add the black beans and sauté for 1 minute. Increase the heat to medium high and add the broth. With a potato masher, mash the beans until somewhat smooth (a few whole beans provides nice texture). Cook for about 7 minutes, until the beans are thick and the broth is absorbed. Sprinkle the beans with cilantro. Serve immediately.