Monday, July 09, 2007

Wrong Perception

I had the perception that Refried Beans was an unhealthy dish. I guess it could be, depending on how you make it. I watched a cooking show with Ellie Krieger - a nutritionist who comes up with mouth-watering recipes that are healthy as well - where she made this recipe. I tried at home and it tasted great. I served with rice and spicy chicken.

Refried Beans
(From Healthy Appetite with Ellie Krieger)

1 tablespoon olive oil
1/2 medium onion, diced
2 cloves garlic, minced
1 teaspoon ancho chili powder, or other chili powder
1 (15-ounce) can pinto beans, low-sodium, drained and rinsed
2/3 cup low-sodium chicken broth, plus more if needed
Salt and pepper
2 tablespoons chopped fresh cilantro leaves

Heat the oil in a large skillet over medium heat. Add the onion and cook until tender, about 3 minutes. Stir in the garlic and chili powder and cook for 1 minute more. Stir in the beans and chicken broth and cook until the beans are warmed through, about 5 minutes. Mash the beans coarsely with the back of a wooden spoon, adding more chicken broth to moisten, if needed. Season with salt and pepper, to taste. Stir in the cilantro.


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