Best Unfried Refried Beans No Fat Low Sodium Recipes

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.

UNFRIED REFRIED BEANS

Steps:

• Place beans in a soup kettle or Dutch oven; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain and rinse beans, discarding liquid., Return beans to Dutch oven; add the 2 quarts water. Add the chili powder, garlic, 1-3/4 teaspoons cumin, pepper, 3/4 teaspoon salt and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 2-3 hours or until beans are tender., Drain beans, reserving 3/4 cup liquid. Place bean mixture in a bowl; coarsely mash. Gradually stir in reserved cooking liquid until mixture reaches desired consistency. Stir in the remaining cumin and salt. Serve on tostada shells with toppings of your choice if desired.

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.

PERFECT FAT FREE REFRIED BEANS

Steps:

• Rinse and sort beans.
• Soak beans in the 6 cups water for 24 hours. Do not discard this water.
• Bring to a strong simmer. cover and continue strong simmer for 2 to 2 1/2 hours or until beans are tender.
• Add salt at this point only. Never before or while cooking. Remove epazote and discard. Keep all cooking liquid.
• Blend with food processor or stick blender if you are truly cool. I like to leave some chunks for texture. I also recommend using all of the cooking liquid. This is where the flavour lives. The beans may initially be quite thin but will thicken up.