Quick Refried Beans

Courtesy of the American Diabetes Association®
February/March 2005

More diabetes-friendly recipes Diabetes: Win the Fight Sites to see: Diabetes 7 Simple Strategies for Controlling Diabetes Diabetes: Test Your Knowledge The Naked Truth About Foot Care (verano 2003) Caring For Our Eyes, Windows to the Soul (invierno 2003) Some Like It (Very) Hot (Otoño 2003) Foods to Fight Disease (AARP.org)

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.

Return to Top