Quick Refried Beans
Courtesy of the American Diabetes Association®
February/March 2005
Serves: 5
Serving size: 1/2 cup
| 1 |
tbsp. canola oil |
| 1/4 |
cup chopped onion |
| 2 |
garlic cloves, minced |
| 1/2 |
green or red bell pepper, chopped |
|
1/4 |
tsp. chile powder or crushed red pepper |
| 1/4 |
tsp. cumin |
| 1/4 |
tsp. cilantro seeds (ground coriander) |
| 2 |
15-oz. cans black beans, rinsed and drained |
| 1 |
cup low-fat, low-sodium chicken broth |
| 1/2 |
tsp. salt |
| 2 |
tbsp. chopped cilantro (optional) |
| 2 |
tbsp. chopped onions (optional) |
| 1. |
Heat oil in a medium skillet over medium-high heat and sauté onion, garlic, and bell pepper for 3-5 minutes. |
| 2. |
Add the chile flakes, cumin, and cilantro and sauté 1-2 minutes. |
| 3. |
Add beans, chicken broth, and salt and cook 3-5 minutes. |
| 4. |
Mash beans with a fork or potato masher. Reduce heat to low and cook for 10-15 minutes, stirring several times, until beans are thick. Garnish with cilantro and onions, if desired. |
Exchanges
2 Starch
1 Very Lean Meat |
|
| Calories . . . . . . . . . . . . . |
196 |
|
|
Calories from Fat . . . . . |
32 |
|
Total Fat . . . . . . . . . . . . . |
4g |
|
|
Saturated Fat . . . . . . . . |
0g |
|
Cholesterol . . . . . . . . . . . |
0mg |
|
Sodium . . . . . . . . . . . . . . |
482mg |
|
Carbohydrate . . . . . . . . . |
31g |
|
|
Dietary Fiber . . . . . . . . |
11g |
| |
Sugars . . . . . . . . . . . . |
4g |
|
Protein . . . . . . . . . . . . . . |
11g |
|
|
This Recipe is from the book Cocinando para Latinos con Diabetes (Diabetic Cooking for Latinos) by Olga V. Fusté, published by the American Diabetes Association (ADA). Visit the ADA store to order this and other ADA publications.
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