Saturday, April 21, 2007

Non-fat Refried Beans and Healthy Tostada

I decided that I could make my own non-fat refried beans that had no added sodium and tasted just as good as the canned beans. I started with pinto beans this time as it is more traditional and soaked the beans, rinsed them and changed the water, then cooked them (two cups dried) with two quarts of water, ½ cup of apple cider vinegar, 1 t. onion powder, and 1 t. garlic powder for about two hours. I then mashed them and spread about 2 T on a homemade tostado, added non-fat cheddar cheese, non-fat sour cream, chopped onions, and chopped lettuce.

To make the crisp tortillas, I preheated the oven to 400ยบ and sprayed a cookie sheet with olive oil spray and placed corn tortillas (normally low in fat and sodium) in the oven on the sheet and turned them about every five minutes until they were crisp.

Each tostada prepared this way has 83.75 calories, 6 g protein, 16.5 g carbohydrates, .5 g fat, and 110.75 mg sodium.

Here is my recap from yesterday.

Daily Dietary Recap-4/20/2007
Calories Protein Carbohydrates SodiumFat % Calories from Fat
1132.5 85.26 g 169.1 g975.5 mg 19.92 g 15.74%


Deborah Gamble said...

Sounds delicious, but you forgot the salsa, or pico de gallo, or chopped tomatoes! No, really I have focused on finding vegetarian refried beans in the past but low sodium/no sodium takes it one step higher. Thanks for the recipe.

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