Refried beans

Yield: 6 servings

Ingredients:

2 ts Bacon fat or canola oil 3 c Cooked kidney or black beans
1 sm Onion chopped fine 3 dr Hot pepper sauce
1 cl Garlic

Instructions:

chopped fine 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