Friday, March 8, 2013

[MC-AllEthnic-Recipes] TexMex Refried White Beans - Firjoles Blancos Refritos; 5 pts plus

 

                     
* Exported from MasterCook *
 
          TexMex Refried White Beans - Firjoles Blancos Refritos
 
Recipe By     :
Serving Size  : 2     Preparation Time :0:00
Categories    : LowFat (Less than 10%)          Vegan
 
  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  3                     green onions
     1/2           cup  vegetable broth
  4                     garlic cloves -- minced
  1                     carrot -- skinned & finely chopped
  1           teaspoon  ground cumin
  1           teaspoon  tomato paste
     1/4           cup  diced green chiles
  15            ounces  canned white beans -- (1 can), any kind, undrained
                        hot sauce
                        cayenne pepper -- optional
 
Slice dark green parts off of the green onions and set aside. Chop off
rooty bottoms and discard, then mince white and light green parts.
 
Lie a skillet with a thin layer of vegetable broth and saute minced onion
and garlic until most of the water has cooked off, about 2 minutes.
 
Add carrots, cumin, tomato paste, and green chiles, plus enough broth to
line the skillet with a thin layer of liquid. Saute until carrot pieces
are tender and most of the liquid has evaporated, about 2 minutes.
 
Add beans with their liquid, and stir to combine. Reduce the heat to low
and mash beans well with a fork or potato masher a few time. You still
want some whole and half beans, not a refried consistency. It will look
very soupy; don't be alarmed. Crank the heat to high and bring to a boil.
Once boiling, reduce to medium-high and cook for 10 minutes. If it's
popping, cove for a few minutes until it cooks down and stops popping.
Stir the beans every minute, or so, taking care to scrape the bottom and
lift the beans.
 
Meanwhile, slice dark green onion parts and set aside.
 
After 10 minutes, the beans should have significantly reduced. It may
still be a little soupy, but it will thicken as it cools, but if it's
really soupy, cook longer.
 
Add hot sauce (or cayenne pepper) to taste if desired. Season with salt
and pepper if necessary, stir in leftover green onions, and serve.
 
Serves 2
 
Per serving: Calories 199 (17 % fat cals); Total Fat 1.9g; Carbs 35.9g;
Fiber 9.9g; Sugars 2.6. Protein 10.7g.
 
Chef's Notes: Any white beans will do here - cannellini, butter beans,
 
Cuisine:
  "TexMex"
Source:
  "Happy Herbivore Abroad by Lindsay Nixon, 2012"
S(Formatted by Chupa Babi):
  "March 2013"
                                    - - - - - - - - - - - - - - - - - - -
 
Per Serving (excluding unknown items): 335 Calories; 2g Fat (5.0% calories
from fat); 18g Protein; 63g Carbohydrate; 13g Dietary Fiber; 1mg
Cholesterol; 491mg Sodium.  Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 2
Vegetable; 1/2 Fat.
 
 
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
 

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