Beans, beans the magical fruit, the more you eat, the more you....ok ok, I know you all know the famous childhood rhyme, and chances are you also know how healthy beans can be when prepared in a low-fat recipe.  Loaded with fiber, protein, and heart-healthy folate, beans are smart nutrition, particularly when accompanied by a whole grain like brown or wild rice.  Unfortunately, the beans too many Americans eat are the fast food variety of refried beans - full of flavor - but also full of saturated or trans fats like lard or partially hydrogenized oils.  Canned varieties fare better, but often lack the big flavor component that can make them the star attraction of a meal.  Enter my recipe for "Refried Beans", a dish you will be thrilled to give your family seconds and thirds of.  The best part?  This recipe can also be slightly modified to make a heck of a party dip...

Kitty's "Refried" Beans
makes 2 - 4 servings as a side, or 6 - 8 servings as a dip

2 cans organic pinto beans, drained & rinsed
1/2 large sweet red, orange, or yellow bell pepper, diced
1/2 large vidalia or yellow onion, diced
2 cloves garlic, minced
Canned chipotle peppers in adobo sauce - 1 for mild, 2 for medium, etc..., finely chopped
1/2 teaspoon each - ground cumin, ground chili powder, adobo seasoning
1/2 cup chicken or veggie stock (ok to sub with water)
2 tablespoons extra virgin olive oil
Optional for dip:  1/2 cup low fat shredded cheddar cheese & 1/4 cup reduced fat sour cream

Saute' the onions and pepper in olive oil, over medium heat until they begin to sweat.  Add the garlic for one minute.  Clear a space at the center of the pan, and add your ground spices, giving them a minute to toast and relase flavor.  Add the chopped chipotle peppers, and stir into the veggie mixture.  After a minute, stir in the pinto beans.  Add the stock to the pan, and bring to a boil (it should boil very quickly).  Immediately reduce the heat to a low simmer, and partially cover the pan.  Simmer for 15 - 20 minutes, until most of the liquid has reduced.  Remove from the heat.  Using a potato masher, mash the mixture until it reaches your desired appearance (I like mine to still show some crushed beans).  You may now serve as is, or, you have another option.  Add the mixture to a small casserole dish, and stir in the sour cream, top with the shredded cheddar, and place covered in  a 300 degree oven for 10 - 15 minutes.  This is not only delish, but makes an excellent dip when served with baked tortilla chips!  Try garnishing with chopped scallions and fresh tomatoes.

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written by Judy Doherty, October 30, 2007

We love Kitty Jay articles. Her recipes are amazing and always a hit at home or parties. We appreciate the great taste of her food as well as the positive health aspects. Keep them coming, Kitty!

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written by Mary-Jeanine, October 26, 2007

this looks great. DD loves refried beans, but I've never done anything more than open a can (of refried beans) for her once in while, so I'm sure we can come to an agreement on these babies!