Simple Homemade Refried Beans Recipe

Refried beans is a great companion to any Mexican entree. Use this recipe to make very easy and quick version of refried beans

Source:- Diabetes Forecast Magazine(Aug 2010 Issue)

Servings:- 7
Serving Size:- 1/4 Cup
Preparation Time:- 5-7 minutes
Cooking Time:- 12-15 minutes.


Ingredients:-

Olive Oil:- 1 Tbsp
Onion, diced:- 1 medium
Garlic cloves:- 2 minced
Chilli powder:- 1 Tsp
Ground Cumin:- 1/2 Tsp
Salt:- 1/4 Tsp
Pinto or kidney Beans, drained & rinsed:- 1 can (15 oz)
Water:- 2/3 Cup
Cilantro, finely minced :- 2 Tbsp
Salt & Pepper to taste


Procedure:-

1) Heat the olive oil in a large skillet over medium-high heat.Add the onion and saute for 4 minutes.Add the garlic, and saute for 1 minute. Add in the chilli powder, cumin and salt, saute for 1 minute.

2) Add in the beans, and begin mashing them coarsely with a back of wooden spoon or potato masher. Raise the heat to high and add the water to the beans, a small amount at a time. Continue mashing the beans, about 3 minutes, until they are well incorporated and the sauce has reduced by third. The beans should still have a rough texture and be a bit dry.

3) Turn off heat, and stir in the cilantro . Season to taste with the salt and pepper. (not included in nutritional analysis).

Nutrition Facts
---------------

Starch exchanges 1

Amount Per Serving
-----------------

Calories 80
Calories from fat 20
Total Fat 2.5 g
Saturated Fat 0.3 g
Trans fat 0 g
Cholesterol 0mg
Sodium 155 mg (without additional salt)
Total Carbohydrates 12 g
Dietary Fiber 4 g
Protein 4 g


Enjoy:) Read More......

Urad Dal Uttapam / Urad Dal Pancake (Step By Step Recipe)

I had gestational diabetes in my second pregnancy so i was always looking for healthy recipes that help make my blood sugar level normal , so one of my dear friend shared this awesome urad dal uttapam/pancake recipe with me. This is great healthy breakfast that you can enjoy with any chutney you like.



Ingredients:-

Urad Dal:- 1 Cup
Carrot,Onion,Tomato:- 1/4 Cup each
Mint leaves:- 2 Tbsp
Cilantro leaves:- 2 Tbsp
Salt
Turmeric Powder:- 1/2 Tsp
Red Chilli Powder:- 1/2 Tsp
Garam Masala Powder:- 1/2 Tsp


Procedure:-

1) Soak Urad dal in water overnight.



2) Grind it into a smooth paste.



3)Cut all the vegetables & herbs.



4)Mix all the spices in the batter.



5)Mix all the vegetables & herbs in the batter.



6)Heat a oiled griddle/non stick pan over a medium heat..5) When hot pour 1/2 cup of batter and spread into a even layer( like a pancake)..



6) Let it cook at one side for 2-3 minutes golden brown and then flip over and cook the other side.



Serve hot with any chutney ..

Enjoy:) Read More......