Favorite slow cooker recipes/ Slow Cooked HeartSmart Refried Beans - 3 pts

[Guest guest]

Snella,

I use this recipe, in various incarnations, all the time. Use a good

salsa that doesn't have that tinny tomatoe aftertaste. It makes all

the difference. I also add 1 t. red chile pepper flakes for another

level of heat. Its low fat, low carb (taking into condideration the

amount of fiber!) and low cal. If you're going to be gone all day,

cook it on Low for 9 hours. If its too thick, add a little more broth

or water. It its too thin, put it on High until you have the

preferred consistency.

 

Good luck with your slow cooker, its a healthy eatting life-saver.

Chupa

 

 

* Exported from MasterCook *

 

Slow Cooked HeartSmart Refried Beans - 3 pts

 

Recipe By :Darlene Zimmerman, MS, RD, for Heart Smart

Serving Size : 10 Preparation Time :0:15

Categories : Low Fat (Less than 15%) Vegetarian

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 pound dry pinto beans

4 cups water

1 cup salsa

1 can fat-free reduced-sodium broth -- (14 ounces)

3/4 cup diced green pepper

3/4 cup diced onion

2 jalapeno peppers -- washed, seeded if

desired, diced

2 tablespoons olive oil

2 teaspoons chili powder

1/2 teaspoon ground cumin

1/2 teaspoon salt

1 clove garlic -- minced

 

In a 5-quart slow cooker, combine the pinto beans, water, salsa,

broth, green pepper, onion, jalapeno and olive oil. Cover and cook on

the high setting until the beans are tender, about 4 1/2 hours.

Using a potato masher, gently mash the bean mixture, taking care not

to touch the sides of the hot slow cooker. Stir in the chili powder,

cumin, salt and garlic (and red pepper flakes.

Cover and continue cooking another 45 minutes before serving.

 

Serves: 10

 

197 calories (14% from fat), 3 grams fat (0.5 grams sat. fat, 0 grams

trans fat), 31 grams carbohydrates, 10 grams protein, 293 mg sodium,

0 mg cholesterol, 65 mg calcium, 8 grams fiber.

Food exchanges: 2 starch, 1 lean meat.

 

Description:

" 3 pts "

Source:

" Detroit Free Press Test Kitchen, January 25, 2006 "

S(Formatted by Chupa Babi in MC):

" 01.01.07 "

Copyright:

" © 2005 Detroit Free Press Inc. "

Start to Finish Time:

" 0:30 "

- - - - - - - - - - - - - - - - -

- -

 

Per Serving (excluding unknown items): 198 Calories; 3g Fat (14.8%

calories from fat); 12g Protein; 33g Carbohydrate; 12g Dietary Fiber;

0mg Cholesterol; 295mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean

Meat; 1/2

Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 4509 0 0 0 0 0 0 0 0 0 0 0