{"id":715,"date":"2022-06-14T13:36:00","date_gmt":"2022-06-14T20:36:00","guid":{"rendered":"https:\/\/extension.wsu.edu\/efnep\/?p=715"},"modified":"2022-06-14T13:36:00","modified_gmt":"2022-06-14T20:36:00","slug":"healthy-refried-beans","status":"publish","type":"post","link":"https:\/\/extension.wsu.edu\/efnep\/2022\/06\/14\/healthy-refried-beans\/","title":{"rendered":"Healthy Refried Beans"},"content":{"rendered":"\n<p><a href=\"https:\/\/s3.wp.wsu.edu\/uploads\/sites\/2096\/2017\/11\/L6-Healthy-Refried-Beans.pdf\">Healthy R<\/a><a href=\"https:\/\/wpcdn.web.wsu.edu\/extension\/uploads\/sites\/91\/2024\/06\/L6-Healthy-Refried-Beans.pdf\">efried Beans (pdf)<\/a><\/p>\n\n\n\n<p>Makes: 4 servings (\u00bd cup per serving)<br>Preparation Time: 5 minutes<br>Cooking Time: 10 minutes<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients<\/h2>\n\n\n\n<ul><li>1 tablespoon vegetable oil<\/li><li>\u00bd onion, diced<\/li><li>\u215b teaspoon garlic powder<\/li><li>1 teaspoon chili powder<\/li><li>1 (15 ounce) can pinto beans, drained and rinsed<\/li><li>\u2154 cup broth (chicken or vegetable)<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Directions<\/h2>\n\n\n\n<ol><li>Wash hands with soap and water.<\/li><li>Drain and rinse the beans.<\/li><li>Collect, dice, and measure all ingredients before starting to prepare the recipe.<\/li><li>Heat oil in a large skillet over medium heat. Add onion, and cook for about 3 minutes until the onion is soft.<\/li><li>Stir in garlic powder and chili powder. Reduce heat to low.<\/li><li>Add pinto beans and broth, and cook for 5 minutes.<\/li><li>Mash beans with a potato masher or the back of a fork.<\/li><li>Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.<\/li><\/ol>\n\n\n<section  class=\"wsu-section\"  >\r\n        \n\n<p><strong><em>Be creative! <\/em><\/strong>Add to enchiladas or quesadillas. Serve as a side dish topped with fresh, washed, chopped cilantro and cheese or rolled into tortillas.<\/p>\n\n    <\/section>\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wsu-row wsu-row--single\" >\r\n    \n<div class=\"wsu-column\"  style=\"\">\r\n\t\n\n<figure class=\"wp-block-table alignleft is-style-regular\"><table><thead><tr><th colspan=\"2\">Nutrition facts<\/th><\/tr><\/thead><tbody><tr><td>4 servings per container<br><strong>Serving size&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;                              1\/2 Cup (171g)<\/strong><\/td><td><br><strong>1\/2 Cup (171g)<\/strong><\/td><\/tr><tr><td>Amount Per Serving<br><strong>Calories&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;                                      <\/strong><\/td><td><br><strong>130<\/strong><\/td><\/tr><tr><td>                                           <\/td><td><strong>% Daily Value*<\/strong><\/td><\/tr><tr><td><strong>Total Fat&nbsp;<\/strong>4g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;       <\/td><td><strong>5%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Saturated Fat 0g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>0%<\/strong><\/td><\/tr><tr><td><em>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Trans<\/em>&nbsp;Fat 0g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td><strong>Cholesterol<\/strong>&nbsp;0mg&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>0%<\/strong><\/td><\/tr><tr><td><strong>Sodium<\/strong> 410mg&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;  &nbsp;  &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>18%<\/strong><\/td><\/tr><tr><td><strong>Total Carbohydrate<\/strong> 19g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;    <strong>&nbsp;&nbsp;<\/strong><\/td><td><strong>7%&nbsp;<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Dietary Fibers 5g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><strong>&nbsp;18%<\/strong><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Total Sugars 2g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/td><td><\/td><\/tr><tr><td>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Includes 0g Added Sugars&nbsp;&nbsp;&nbsp;  <strong>    <\/strong><\/td><td><strong>0%<\/strong><\/td><\/tr><tr><td><strong>Protein<\/strong>&nbsp;6g&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp; <\/td><td><strong>12%<\/strong><\/td><\/tr><tr><td>Vitamin D 0mcg<\/td><td>0%<\/td><\/tr><tr><td>Calcium 60mg<\/td><td>4%<\/td><\/tr><tr><td>Iron 2mg;<\/td><td>10%<\/td><\/tr><tr><td>Potassium 364mg<\/td><td>8%<\/td><\/tr><\/tbody><tfoot><tr><td colspan=\"2\">*The % Daily Value (DV) tells you how much a<br>nutrient in a serving of food contributes to a <br>daily diet. 2,000 calories a day is used for <br>general nutrition advice. <\/td><\/tr><\/tfoot><\/table><\/figure>\n\n<\/div>\r\n\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Healthy Refried Beans (pdf) Makes: 4 servings (\u00bd cup per serving)Preparation Time: 5 minutesCooking Time: 10 minutes Ingredients 1 tablespoon vegetable oil \u00bd onion, diced \u215b teaspoon garlic powder 1 teaspoon chili powder 1 (15 ounce) can pinto beans, drained and rinsed \u2154 cup broth (chicken or vegetable) Directions Wash hands with soap and water. [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_wsuwp_accessibility_report":null,"_external_link":""},"categories":[7,10],"tags":[],"_links":{"self":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/715"}],"collection":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/comments?post=715"}],"version-history":[{"count":0,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/posts\/715\/revisions"}],"wp:attachment":[{"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/media?parent=715"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/categories?post=715"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/extension.wsu.edu\/efnep\/wp-json\/wp\/v2\/tags?post=715"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}