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Refried Beans

2 Teaspoons bacon fat or canola oil
3 Cups cooked kidney or black beans
1 Small onion, chopped fine
3 Drops hot pepper sauce
1 Clove garlic, chopped fine
Salt and pepper to taste

Any kind of beans may be refried. Extra servings may be frozen and reheated

Stir cook onion and garlic in fat over medium heat in a nonstick pan until onion is translucent

Add beans gradually and mash with the back of a wooden spoon
Cook and stir until thickened
Add hot pepper sauce

Serve with no/low sodium baked tortilla chips

Food exchange 1/6 recipe = 130 calories, 1 starchy choice, 1 protein choice
1.8 grams total fat, 0 saturated fat, 0 cholesterol, 7 grams protein
21 grams carbohydrate, 133 mg sodium, 339 mg potassium. High fibre

Mexican variation
Stir 1/2 cup shredded Cheddar or Monterey Jack cheese and 1 tsp chili powder into the hot bean mixture until cheese melts

1/6 recipe = 169 calories, 1 starchy, 1 protein, 1/2 fats & oils 5 grams 
total fat, 2 grams saturated fat, 9 mg cholesterol, 10 grams protein
21 grams carbohydrate, 194 mg sodium, 319 mg potassium. High fibre

Courtesy Full of Beans by V. Currie & Kay Spicer

Serves 6