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Low-Fat Refried Beans

Ingredients

  • 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

Instructions

  1. 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.
  2. 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.
  3. Add salt. Continue cooking, adding water as necessary, until beans are very soft and broth is thick, about 1 hour.
  4. Add epazote; remove from heat.
  5. Meanwhile, cook tomato and remaining 1/2 cup onion in a medium skillet until onions are very soft.
  6. Transfer cooked beans to mixer and add tomatoes and onions; mix to smooth texture.

Yield: 10 portions

Nutrition per serving: Calories, 169; Fat, .68g (4% calories from fat); Protein, 10g; Cholesterol, 0; Sodium, 6mg

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

Recipe Goldmine

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