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.
