Unfried Refried Beans No Fat Low Sodium Food

REFRIED BEANS WITHOUT THE REFRY

Steps:

• Place the onion, rinsed beans, jalapeno, garlic, salt, pepper, and cumin into a slow cooker. Pour in the water and stir to combine. Cook on High for 8 hours, adding more water as needed. Note: if more than 1 cup of water has evaporated during cooking, then the temperature is too high.
• Once the beans have cooked, strain them, and reserve the liquid. Mash the beans with a potato masher, adding the reserved water as needed to attain desired consistency.

UNFRIED REFRIED BEANS NO FAT LOW SODIUM

Steps:

• 1. https://www.justapinch.com/recipes/sauce-spread/salsa/pico-de-gallo-7.html?p=2
• 2. If using fresh cooked beans, drain juice. OR if using canned beans, drain and rinse well. Most of the sodium is in the juice. Use approx. 1/2 c of pico de gallo to 2 c. of beans. Add more or use less depending on your taste.
• 3. Mix drained beans and pico together. Place in food processor, add a little water and puree. The longer these sit up in the fridge the more flavorful they become. Add more spices if desired, but this really doesn't need any, it's SUPER flavor just as is.
• 4. To make low fat/low sodium nachos, try these chips. https://www.justapinch.com/recipes/appetizer/other-appetizer/spicy-baked-tortilla-chips-low-sodium-low.html?p=2
• 5. Here is a low fat/sodium recipe for nacho using these beans. https://www.justapinch.com/recipes/sauce-spread/salsa/nachos-low-fat-low-sodium.html?p=1
• 6. I also use this recipe for the beans: https://www.justapinch.com/recipes/side/other-side-dish/pinto-beans-2.html?p=1# I made 6 c. using these beans cooked without the ham hock. Once cooked I drained them and added 1/4 c. of pickled jalapeno juice (which does have sodium), 2 Tbl. of apple cider vinegar, and 2 c. of pico de gallo, then pureed them in batches and mixed altogether when finished.

REFRIED BEANS

Steps:

• Reserve about a third of the beans. Mash the rest of the beans in a medium bowl with a large fork. Set aside.
• Heat the oil in a medium skillet over medium-high heat. Add the onion, and cook until lightly browned, about 4 minutes. Add the garlic and continue to cook, stirring, until lightly browned. Add the spices and cook until fragrant about 1 minute.
• Add the mashed beans and half the broth; cook, stirring frequently, until slightly thickened, about 5 minutes. Add the reserved beans and the enough of the remaining broth to loosen up the beans. Simmer until the beans are thick but not pasty, about 2 minutes more. Season with salt and pepper to taste. Stir in the fresh coriander, if desired, and serve.

NACHO'S LOW FAT LOW SODIUM

Steps:

• 1. https://www.justapinch.com/recipes/appetizer/other-appetizer/spicy-baked-tortilla-chips-low-sodium-low.html?p=1
• 2. https://www.justapinch.com/recipes/side/vegetable/unfried-refried-beans-no-fat-low-sodium.html?p=1
• 3. https://www.justapinch.com/recipes/main-course/chicken/the-ultimate-grilled-chicken.html?p=1
• 4. https://www.justapinch.com/recipes/sauce-spread/salsa/pico-de-gallo-7.html?p=2
• 5. https://www.justapinch.com/recipes/sauce-spread/dip/low-sodium-salsas.html?p=1
• 6. CHICKEN nacho's, slice and dice grilled chicken. Spread some unfried beans on tortilla chip, sprinkle with cheese and chicken, heat in oven or micro to melt cheese. Add tomatillo salsa.
• 7. BEEF AND BEAN nacho's. Spread tortilla chip with unfried beans, add cheese and beef. Heat in oven or micro to melt cheese. Add red salsa.
• 8. BEAN nacho's. Spread unfried beans on tortilla chip, sprinkle with cheese. Heat in oven or micro to melt cheese. Add pico de gallo.

SEMI-HOMEMADE REFRIED BEANS

Steps:

• Take the can of beans and drain it until there is about 1/3 of the liquid left in the can. Pour into large nonstick skillet and add the olive oil and all the seasonings. Turn the burner up to high and stir everything until well mixed. Wait until the beans have come to a boil and then lower the heat to a little more than low.
• Leave the beans simmering for about 15-20 minutes Once the liquid that we left in the beans starts to almost dry out completely time to add the milk. Take a potato masher and mash the beans until they are at the consistency that you prefer. I like to mash until I've mashed almost every last beans. Turn off the burner and they are ready to serve inside your favorite burrito or alongside your favorite mexican dish.

UNFRIED REFRIED BEANS

Steps:

• Place the onion, rinsed beans, jalapeno, garlic, salt, pepper, and cumin into a slow cooker.
• Pour in the water and stir to combine. Cook on High for 8 hours, adding more water as needed.
• Note: if more than 1 cup of water has evaporated during cooking, then the temperature is too high.
• Once the beans have cooked, strain them, and reserve the liquid. Mash the beans with a potato masher, adding the reserved water as needed to attain desired consistency.