No-fried Mexican Beans
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Mexican | Diabetic | 1 | Servings |
INGREDIENTS
| 1/4 | c | Dried pinto beans, soaked |
| for 8 hours rinsed and | ||
| drained | ||
| 1 | t | Canola oil |
| 2 | T | Chopped onion |
| 1 | Clove garlic, chopped | |
| 1/2 | t | Ground cumin |
| Fresh ground pepper, to | ||
| taste | ||
| 2 | ds | Cayenne pepper |
INSTRUCTIONS
1998 Mash 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. Heat the oil in a medium saucepan over medium heat. Saut the onions and garlic for 3 to 4 minutes until the onions are soft. Add the mashed beans, cumin, and black and red peppers. Stir well. Cook 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. Cook until the desired consistency is achieved and serve. Exchanges: Starch Exchange -- 2 Very Lean Meat Exchange -- 1 Monounsaturated Fat Exchange -- 1/2 Calories -- 219 Calories from Fat ~- 48 Total Fat -- 5g Saturated Fat -- 0g Cholesterol -- 0mg Sodium ~- 6mg Carbohydrate -- 34g Dietary Fiber -- 12g Sugars -- 4g Protein -- 11g Recipe for Saturday, 4/25/98 You'll love this low-fat version of a classic Mexican side dish. All recipes this week are from the cookbook Quick & 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. You can order a copy of this and many other cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733). Copyright © 1998 American Diabetes Association MC formatted using MC Buster 2.0d & SNT on 4/26/98 Recipe by: http://www.diabetes.org/recipes Posted to MC-Recipe Digest by Barb at PK <abprice@wf.net> on Apr 26,
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Nutrition (calculated from recipe ingredients)
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Calories: 59
Calories From Fat: 43
Total Fat: 4.9g
Cholesterol: 0mg
Sodium: 3.3mg
Potassium: 77.9mg
Carbohydrates: 4g
Fiber: <1g
Sugar: <1g
Protein: <1g