No-Fried Mexican Beans Recipe
pstrongServes 1/strong
h3Ingredients:/h3
ul
li1/4 cup dried pinto beans, soaked for 8 hours, rinsed, and drained/li
li1 tsp canola oil/li
li2 tbsp chopped onion/li
li1 clove garlic, chopped/li
li1/2 tsp ground cumin/li
lifresh ground pepper, to taste/li
li2 dash cayenne pepper/li
/ul
h3Preparation:/h3
ol
liMash the beans using a potato masher and a sturdy bowl (or use a food processor). The beans should be broken up and mealy, but not completely pureed./li
liHeat the oil in a medium saucepan over medium heat./li
liSaute the onions and garlic for 3 to 4 minutes until the onions are soft./li
liAdd the mashed beans, cumin, and black and red peppers./li
liStir well./li
liCook for 10 to 15 minutes, stirring occasionally, until some of the beans begin to brown and stick slightly. This browning action will help give the taste of authentic refried beans./li
liCook until the desired consistency is achieved and serve./li
/ol
h3Food Exchanges:/h3
/ppStarch Exchange-- 2 Very Lean Meat Exchange-- 1, Monounsaturated Fat Exchange-- 1/2
h3Nutrition Info:/h3
/ppCalories-- 219, Calories from Fat-- 48, Total Fat-- 5g, Saturated Fat-- 0g, Cholesterol-- 0mg, Sodium-- 6mg, Carbohydrate-- 34g, Dietary Fiber-- 12g, Sugars-- 4g, Protein-- 11g
/ppQuick and Easy Diabetic Recipes for One, featuring appetizing single-serving dishes along with helpful meal planning, shopping, and food preparation tips for eating healthy on your own.
/ppRecipe reviewed by Dietitian Kimberly A. Tessmer, RD LD/p
p class="small-note"In the event that you find that this bean recipe is not appropriate for diabetics, please contact us and and we will review your suggestions./p
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