Homemade Low-Fat Refried Beans

         You don't have to rely on canned refried beans from the store. Use this simple recipe to keep all the nutrition in beans with little added fat. Black beans or pinto beans work well for this recipe, and you can freeze extra portions. Experiment with different flavors by adding chili powder, cumin, or cilantro to the beans.

1 small onion, diced
1 tablespoon olive oil
2 garlic cloves, minced
3 cups cooked beans or 2 (15-oz) cans pinto beans, rinsed, drained
1 cup chicken stock or broth
1/4 teaspoon salt
1/4 teaspoon pepper

In a skillet, sauté the onion until softened, about 5 minutes. Toss in the garlic and cook until golden brown, 2-3 more minutes. Add 1 cup of beans and 1/4 cup chicken stock to skillet. Mash the beans with a potato masher or wooden spoon, coarsely. Add another cup of beans and 1/4 cup chicken stock. Again, mash the beans. Repeat one more time. Stir in the remaining 1/4 cup chicken broth and season with salt and pepper. Simmer over medium heat and cook, stirring constantly to prevent scorching, until the beans are very thick, about 10-15 minutes. Makes 6 servings.







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