Refried Beans

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  • From: 1,001 Recipes For People with Diabetes by Surrey Books
  • Yield: 6 servings (about ½ cup each)



  1. Wash and sort beans, discarding any stones.
  2. Cover beans with 2 inches water in large saucepan; heat to boiling and boil, uncovered, 2 minutes.
  3. Remove from heat; let stand, covered, 1 hour.
  4. Drain beans; cover with 2 inches water and heat to boiling.
  5. Reduce heat and simmer, covered, until beans are tender 1½ to 2 hours.
  6. Drain, reserving 2 cups liquid.
  7. Spray large skillet with cooking spray; heat over medium heat until hot.
  8. Saute onion until tender, 3 to 5 minutes.
  9. Add 1 cup beans and 1 cup reserved liquid to skillet; cook over high heat, mashing beans until almost smooth with end of meat mallet or potato masher.
  10. Add half the remaining beans and liquid; continue cooking, mashing beans.
  11. Repeat with remaining beans and liquid.
  12. Season to taste with salt and pepper.

Nutritional information

Per serving (⅙ of recipe):

  • 106 Calories | 0.4g Fat | 0mg Cholesterol | 2mg Sodium | 6.1g Protein | 20g Carbs
  • Diabetic Exchanges: 1½ bread