Recipe for cooking low-fat refried beans

Low-Fat and Low-Calorie Recipes :: Side Dishes

Low-Fat Refried Beans

Source: Executive Chef Martin Cummins, Baylor University Medical Center, Dallas, Texas

Yield: 10 portions

1 lb. dry pinto beans
1 bay leaf
1 1/2 C. diced onion
1 Tbsp. garlic powder
1 tsp. ground cumin
1/4 tsp. cayenne pepper
1/4 tsp. chili powder
Salt to taste
2 sprigs epazote (if available)
1 C. chopped tomato
1/2 C. minced onion

Rinse and pick through beans. Place in lrg. pot; add hot water to cover, 12 to 14 C.. Add bay leaf, 1 C. 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 hr..

Add salt. Continue cooking, adding water as necessary, until beans are very soft and broth is thick, about 1 hr.. Add epazote; remove from heat.

Meanwhile, cook tomato and remaining 1/2 C. onion in a med. skillet until onions are very soft. Transfer cooked beans to mixer and add tomatoes and onions; mix to smooth texture.

Nutrition per servings: Cal., 169; Fat, .68g (4% cal. from fat); Protein, 10g; Cholesterol, 0; Sodium, 6mg