Yield: 6 Servings
Measure | Ingredient |
---|---|
2 teaspoons | Vegetable oil |
1 small | Onion; chopped fine |
1 \N | Clove garlic; chopped fine |
3 cups | Cooked Kidney or black beans |
3 drops | Hot pepper sauce |
\N \N | Salt and pepper to taste |
Date: 27 Apr 96 22:30:23 EDT
From: "Lisabeth Crawford (Pooh)" <104105.1416@...> 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. Shape in a roll and serve on a plate.
⅙ recipe = 130 calories, 1 starchy choice, 1 protein choice 1⅘ grams total fat, 0 saturated fat, 0 cholesterol, 7 grams protein, 21 grams carbohydrate, 133 mg sodium, 339 mg potassium. High fibre.
MEXICAN BEANS variation: Stir ½ cup shredded Cheddar or Monterey Jack cheese and 1 tsp chili powder into the hot bean mixture until cheese melts.
⅙ recipe = 169 calories, 1 starchy, 1 protein, ½ fats & oils 5 grams total fat, 2 grams saturated fat, 9 mg choleserol, 10 grams protein, 21 grams carbohydrate, 194 mg sodium, 319 mg potassium. High fibre.
Adapted from Full of Beans by V. Currie & Kay Spicer, 1993 Shared but not tested by Elizabeth Rodier Feb 94 MM-RECIPES@...
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