Posts Tagged ‘Fat Free Recipes’
Fat Free Refried Beans
July 7th, 2009 | 
Author: This is my recipe for fat free refried beans. There are numerous recipes for refried beans. Most of them use ham and lard or other variations containing a lot of fat. Refried beans are excellent for healthy eating or for losing weight – providing they are prepared without adding fat or fatty meats.
First you will need to cook the pinto beans. You should soak the beans in water overnight, then on the following day it takes about 3 hours to cook them. This recipe uses some chili powder, cayenne pepper and other seasonings to add spice. You will sauté some chopped onions in water (that’s the fat-free way to cook them), then add crushed or minced garlic, then add seasonings to gradually infuse more and more flavor. At the end of the cooking you will add some fresh squeezed lime juice. You add it at the end to keep from cooking away the flavor.
Fat Free Refried Beans
Ingredients:
- 4 cups cooked beans
- 1 cup chopped onions (about 1/2 large onion)
- 1 tbsp minced or crushed garlic
- 1 tbsp chili powder
- 1 tsp ground cumin
- 2 tsp salt
- Pinch of cayenne pepper
- 1/2 tbsp fresh squeezed lime juice (about 1/4 lime)
Mash the beans in a bowl with a masher and set aside for now. Add chopped onions to a heavy skillet and cook until soft and beginning to brown a little. Add 1 tbsp of water at a time to keep skillet moist and to keep from burning the onions. Then add garlic and continue cooking until the onions are a light brown color. Add mashed beans to skillet and mix thoroughly, then stir in the chili powder, cumin, cayenne pepper and salt. Continue to cook the beans in the skillet and stir with a spatula until it is a thick paste. At that time, add the lime juice and thoroughly mix it into the cooked beans. Turn off the heat once the lime juice is mixed in to avoid cooking away the lime flavor.
Shown below is a photo of all the ingredients. Starting in the upper right corner and moving counter-clockwise: crushed garlic, ground cumin, cayenne pepper, chili powder, onion, lime and dried pinto beans.
Start by cooking the pinto beans. Please see this post for complete instructions. After cooking the beans, use a masher to mash them while in the pot.
Chop the onions …
Place the chopped onions in a large skillet.
Measure out portions of the other ingredients and set them aside in dishes. Shown below (left to right): all the dry ingredients in the dish on the left (ground cumin, cayenne pepper, chili powder and salt), then crushed garlic in the middle dish followed by fresh squeezed lime juice in the last dish.
Sauté the chopped onions in water, gradually adding more water as necessary – about a tablespoon at a time – to keep the onions from sticking to the skillet or burning. After cooking for about 8 minutes, add the crushed garlic.
Continue to cook the vegetables for about 2 minutes more. Just infuse the flavors into the vegetables.
When the onions and garlic are cooked, add the mashed beans.
Use the masher or wooden spoon and continue to cook the vegetables and mashed beans together. After a minute or two, add the dry seasonings (ground cumin, cayenne pepper, chili powder and salt).
Continue to cook and stir the mashed beans with a masher or wooden spoon for another minute or two, then add the fresh squeezed lime juice.
Using the masher, thoroughly mix the fresh squeezed lime juice throughout the mashed beans. When everything is all mixed together, the refried beans will be done.
Fat Free Split Pea Soup
This is a recipe for split pea soup that I accidentally came up with. It started out as a recipe for Green Dal that was printed on a package of split peas. Green Dal is an Indian soup. I was not familiar with Indian cooking at that time. One of the ingredients was Garam Masala. I never bought Garam Masala before. The store was out of Garam Masala that particular day, so I bought Tikka Masala instead. That was a fortuitous accident because the result was really good. Tikka Masala goes really well with really split peas.
This is a very easy soup to make. It takes about an hour and a half. The split peas take an hour to cook, plus another 15 minutes to blend the cooked onions plus some time to chop the onions and prepare the ingredients. This is also a very healthy recipe because it uses no oil – it is fat free. This is a perfect food for losing weight because it will give you lots of energy without making you hungry.
Fat Free Split-Pea Soup
- 1 cup Organic Green Split Peas (dry)
- 3 cups water
- 1 tsp. Sea Salt
- 2 cups chopped yellow onions
- 3 cloves garlic, finely chopped
- 1 tbsp. Tikka Masala Sauce
- 1/4 tsp. pepper
- Salt to taste
Rinse and sort peas, drain and place in a medium saucepan with 3 cups of water, tsp. sea salt and l/2 cup of the chopped onions.
Bring to a boil, reduce heat, cover and simmer for about 1 hour until the peas are tender.
While the peas are cooking, sauté the remaining onion with garlic and Tikka Masala Sauce in a skillet. Add water a little at a time to keep from burning. Cook over medium heat, stirring occasionally until they are soft and just beginning to turn golden brown (about 10-15 minutes).
When the peas are cooked, add the sautéed onion mixture, stirring to combine. Simmer 10-15 minutes to blend flavors. Season with salt and pepper.
Shown below is a shot of all the ingredients. Starting in the back row and going clockwise: onion, Tikka Masala sauce, salt, pepper and dried split peas. These are organic split peas, but you can make the recipe with conventional split peas.
Measure out the split peas and place into a pot. Rinse thoroughly. As you can see by the cloudy color of the water, you will have to rinse them about 8 to 10 times.
Pour the rinse water out through a strainer after each rinse.
Quarter the onion, then peel and chop it. Place 1/4 of the chopped onions (1/2 cup) into the pot with the split peas.
Cook the split peas and chopped onions for 1 hour. Cook them slow over a low flame. Stir occasionally to keep from sticking to the pan. If they start to stick to the pan, then lower the flame.
While the split peas are cooking, chop the cloves of garlic. Here I am using a chopper.
Add the remaining chopped onions, chopped garlic and Tikka Masala sauce to a pan. Add about 1/4 cup of water to the pan and start cooking the vegetables. Add more water if necessary to keep from burning the vegetables while they are cooking. Cook them for about 10 to 12 minutes.
Cook the vegetables until they are soft and light golden brown in color.
After the split peas have cooked for an hour, add the cooked onions plus 1/4 tsp of pepper to the soup. Add salt as needed for taste.
Cook for an additional 15 minutes to allow the flavors to blend thoroughly.
Serve hot. This is a delicious, healthy soup.
Posted in Core Foods, Fat Free Meals, Fat Free Recipes, Healthy Meals, Soup Recipes, Soups | 
Tags: Fat Free Recipes | 
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