Food Ingredient
A Can-Do Recipe
Canned beans are a great source of ;ber and protein. Here, I add
Southwestern ;avors for a great side dish. —Robyn Webb, MS, LN
Refried Black Beans
MAKES: 4 servings
SERVING SIZE: ½ cup
PREPARATION TIME: 15 minutes
COOKING TIME: 10 minutes
1 Tbsp. vegetable oil
1 small onion, minced
3 garlic cloves, minced
1 tsp. chili powder
½ tsp. ground cumin
½ tsp. sea salt
¼ tsp. freshly ground black pepper
1 can ( 15 oz.) black beans,
rinsed and drained
; cup low-fat, reduced-sodium
chicken or vegetable broth
2 Tbsp. ;nely minced fresh cilantro
1. In a large skillet, heat the oil over
medium;heat. Add the onion and sauté for
6;to 7;minutes. Add the garlic and sauté for 1
minute. Add the chili powder, cumin,
salt, and black pepper and sauté for 1;minute.
2. Add the black beans and sauté for 1;minute.
Increase the heat to medium high and add
the broth. With a potato masher, mash the
beans until somewhat smooth (a few whole
beans provides nice texture). Cook for about
7;minutes, until the beans are thick and the
broth is absorbed. Sprinkle the beans with
cilantro. Serve immediately.
Per Ser;ing: Calories 130, Fat 4;g
(Sat. Fat 0.4;g), Carbohydrate 18;g
(Fiber 6;g, Sugars 3;g), Cholesterol 0;mg,
Sodium 440;mg, Potassium 305;mg,
Protein 6;g, Phosphorus 105;mg
Choices: Starch 1, Lean Protein 1
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INGREDIENT
Canned Black
Beans
MORE YUM:
Consider adding
rinsed, drained black
beans to an omelet,
spread on a heated
small corn tortilla, or
add to a favorite
broth-based soup.
Count about 10 g
carbohydrate and
4 g ;ber per ¼ cup of
canned, rinsed, and
drained black beans.
