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Refried Black Beans

Meal: 69 cal Protein: 4 g Carbs: 12 g Fat: 0 g

Serving size ¼ C 69 cal Protein: 4 g Carbs: 12 g Fat: 0 g

Ingredients

  • 2 Tbsp Avocado Oil or Olive Oil
  • 2 C Beans homemade and the liquid
  • 1 Tbsp Coriander Lime (I used Spice Hunter, or substitute a spice you have/like)
  • Salt & Pepper

Directions

  1. Heat oil in cast iron skillet. 
  2. Add beans, liquid, and spices.  Mash using a potato masher, or even better is a potato ricer
  3. And if you like a smoother texture, put beans in a blender or food processor. Heat through, adding more liquid as needed.

If you skipped making beans, here are two other options:

  • You can use canned beans, drain and rinse well. Add chicken (or other) broth to the pan as needed to get the right consistency.
  • You can also purchase good quality Refried Beans from your grocery store. Look for low sodium, low fat, and organic. Then follow the recipe above omitting the masher. Add chicken (or other) broth to the pan as needed to get the right consistency.
Sandy
  • Hurdle 9: Prepared Foods
  • Hurdle 5: Protein
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