Quick & Spicy Refried Beans
http://www.eatingwell.com/recipes/quick_refried_beans.html
From EatingWell: EatingWell Fast & Flavorful Meatless Meals (2011)Refried beans are great to have on hand. Spread them on a tortilla, add cheese and you’ve got a quesadilla. Top whole-grain toast with refrieds and a little salsa and you’ve got a great savory breakfast. This easy version has all the great flavor of traditional refried beans without the added fat.
4 servings, 1/2 cup each | Active Time: 15 minutes | Total Time: 15 minutes
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1/2 cup finely chopped onion
- 2 cloves garlic, minced
- 4 teaspoons chili powder
- 1 teaspoon ground cumin
- 1/4 teaspoon ground chipotle pepper (optional)
- 2 15-ounce cans black beans or pinto beans, rinsed
- 2-3 tablespoons water (optional)
Preparation
- Heat oil in a large saucepan over medium heat. Add onion and cook, stirring occasionally, until softened, about 3 minutes. Add garlic, chili powder, cumin and chipotle (if using). Cook, stirring constantly, for 1 minute. Add beans and cook until heated through, 2 to 3 minutes. Remove from the heat and mash to desired consistency with a potato masher. Add water if necessary to achieve desired consistency.
Nutrition
Per serving : 177 Calories; 4 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 28 g Carbohydrates; 8 g Protein; 9 g Fiber; 160 mg Sodium; 473 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 2 starch, 1 lean meat, 1 fat
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 3 days.