RECIPE: LOW-FAT REFRIED BEANS
Instructions:
Low-Fat Refried Beans
Low-Fat Refried Beans
Source: Executive Chef Martin Cummins, Baylor University Medical Center, Dallas, Texas
Yield: 10 portions
1 pound dry pinto beans
1 bay leaf
1 1/2 cups diced onion
1 tablespoon garlic powder
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon chili powder
Salt to taste
2 sprigs epazote (if available)
1 cup chopped tomato
1/2 cup minced onion
1 bay leaf
1 1/2 cups diced onion
1 tablespoon garlic powder
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon chili powder
Salt to taste
2 sprigs epazote (if available)
1 cup chopped tomato
1/2 cup minced onion
Rinse
and pick through beans. Place in large pot; add hot water to cover, 12
to 14 cups. Add bay leaf, 1 cup onion, garlic, cumin, pepper and chili
powder.
Bring to boil, reduce heat to low and simmer covered until beans are soft and skins begin to split, 1 1/2 to 2 hours.
Add
salt. Continue cooking, adding water as necessary, until beans are very
soft and broth is thick, about 1 hour. Add epazote; remove from heat.
Meanwhile,
cook tomato and remaining 1/2 cup onion in a medium skillet until
onions are very soft. Transfer cooked beans to mixer and add tomatoes
and onions; mix to smooth texture.
Nutrition per serving: Calories, 169; Fat, .68g (4% calories from fat); Protein, 10g; Cholesterol, 0; Sodium, 6mg
