|01-23-2010, 02:24 PM||#2|
Join Date: Sep 2004
Location: Mostly in the kitchen!
Stats: 174 (WW)/145/150 goal 5'5"
WOE: ATKINS, or a slight variation thereof
Start Date: May 2003
You can use the canned black soybeans, if you eat soy, and mash them up in a pan with some bacon fat and fry til hot.
|01-23-2010, 05:45 PM||#3|
Join Date: Dec 2009
Stats: lost 130 lb so far, and miles to go before I sleep
WOE: low carb controlled calorie
Start Date: June, 2009
I just find it a lot easier not even to try substituting something like this. Inevitably more carbs that it's really worth, and a lot of work, for something so-so.
|01-24-2010, 11:56 AM||#4|
Senior LCF Member
Join Date: Sep 2009
Location: Alameda, CA
WOE: moderate carbs
I make killer low carb refried beans, if I don't say so myself. (-: I use half black beans and half black soy beans. Combining the two makes for 9 net carbs per 1/2 cup serving. Black soy beans on their own net out to 1 carb per 1/2 cup serving, but the flavor is so very much better with half real beans.
Refried Black Beans
* 2 TBS olive oil
* 2 garlic gloves, minced
* 2 small chili peppers, minced
* ½ cup onion, finely chopped
* 1 can black beans (15 oz), rinsed and drained
* 1 can black soy beans (15 oz), rinsed and drained
* 1 ½ cups chicken broth (15 oz can)
* ¼ cup salsa of your choice
* 1 tsp chili powder
* ¼ tsp cumin
* ¼ tsp oregano
* salt and pepper to taste
* fresh cilantro (optional)
* lime juice (optional)
1. Heat oil in medium skillet or large sauce pan over medium/high heat
2. Stir the garlic, chilies, spices and onion in the hot oil until tender.
3. Drop the heat to medium.
4. Add the beans, salsa and broth and cook 5 minutes, stirring occasionally.
5. Coarsely mash the beans with a potato masher or fork.
6. Continue boiling until thick, stirring frequently, about 20 minutes. Season to taste with lime juice, salt and pepper. Transfer to bowl. Sprinkle with cilantro and serve.
7. The black beans should be thick when done. If they are still thin and runny, just cook them a little longer; If too thick add a little broth.
Last edited by Susan_C; 01-24-2010 at 11:57 AM..
|01-24-2010, 06:18 PM||#6|
Resident crazy dog lady
Join Date: May 2009
Stats: 244/goal -90 Atkins/IF
WOE: VLC/no grain/ minimal dairy
Start Date: originally march 08 but every day is a fresh start
I cook dried soybeans (regular or black) then puree, saute them with clarified butter and add some cream. Very good! I made a seven layer dip, no one even knew the difference.
|01-24-2010, 06:56 PM||#7|
Very Gabby LCF Member!!!
Join Date: Jun 2007
Location: Southern Ca. San Juan Capistrano
WOE: Low Carb Diabetic Plan
Start Date: August 2005
You go Susan C.
|01-25-2010, 05:26 AM||#8|
Join Date: Sep 2000
Location: S.E. Texas Gulf Coast