Refried Beans

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Title: Refried Beans
Categories: Diabetic, Side dishes, Beans
Yield: 6 servings

2 ts Vegetable oil
1 sm Onion, chopped fine
1 cl Garlic, chopped fine
3 c Cooked kidney or black beans
3 dr Hot pepper sauce
Salt and pepper to taste

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.

1/6 recipe = 130 calories, 1 starchy choice, 1 protein
choice 1.8 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 1/2 cup shredded Cheddar
or Monterey Jack cheese and 1 tsp chili powder into
the hot bean mixture until cheese melts.

1/6 recipe = 169 calories, 1 starchy, 1 protein, 1/2
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

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