(Weight-Watchers-Recipes) No-Fry Refries - 3 pts; 35g Carbohydrate; 6g Dietary Fiber

 

* Exported from MasterCook *

No-Fry Refries

Recipe By :
Serving Size : 5 Preparation Time :0:00
Categories : Condiment LowCal (Less than 300 cals)
LowerCarbs LowFat (Less than 20%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil
1 onion -- finely chopped
3 garlic cloves -- minced
1/2 green bell pepper -- finely chopped
1 teaspoon ground cumin
1 teaspoon oregano
1 teaspoon chili powder -- to 2 teaspoons, or to taste
2 1/2 cups cooked pink beans
3/4 cup corn kernels -- optional
1/2 cup vegetable stock -- or bean cooking liquid
3 tablespoons finely chopped fresh cilantro
salt and freshly ground black pepper

Heat the olive oil in a nonstick frying pan. Add the onion, garlic, salt,
and bell pepper and cook over medium heat until soft but not brown, 3 to 4
minutes. Stir in the cumin, oregano, and chili powder and cook for 1
minute.

Stir in the beans, corn, vegetable stock, cilantro, salt, and black
pepper. Simmer the beans, loosely covered for 5 to 10 minutes, or until
tender and flavorful and most of the liquid has been absorbed.

Mash half or all of the beans with a pestle or the back of a spoon. (I
like to mash half the beans, leaving the other half whole for texture.)
Correct the seasonings, adding salt or chili powder to taste.

For a quick, simple dinner, wrap the refries in tortillas with chopped
vegetables, salsa and no-fat sour cream.

Makes about 2 1/2 cups (5 one-half cup servings)

AuthorNote: Refried beans are a cornerstone of Mexican cooking. Daunting
doses of lard lend th traditional recipe richness. My version uses
vegetable broth to obtain a creamy consistency without fat. The corn,
which is optional, adds unexpected crunch and sweetness.

Cuisine:
"TexMex"
Source:
"High-Flavor, Low-Fat Vegetarian Cooking by Steven Raichlen, 1995."
S(Formatted by Chupa Babi):
"July 2010"
Yield:
"2 1/2 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 204 Calories; 4g Fat (16.3%
calories from fat); 10g Protein; 35g Carbohydrate; 6g Dietary Fiber; trace
Cholesterol; 173mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2
Vegetable; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

__._,_.___

Reply to sender | Reply to group | Reply via web post | Start a New Topic

Messages in this topic (1)

Recent Activity:

• New Members 12

Visit Your Group

*************************************************************
As for me and my house, we will serve the Lord! Joshua 24:15

Gwyn Grega
Group Owner/Moderator

Switch to: Text-Only, Daily Digest • Unsubscribe • Terms of Use

.

__,_._,___