A super frugal low carb dish I love to make. This is for Phase 2, not Induction!:
Low Carb Refried Beans with Meat (ground turkey or beef will do here)
Ingredients (refried beans):
These refried beans can be a main dish, a base for tacos, burritos, quesadillas, homemade tostadas, or even as a bean dip (no tortilla chips, sorry!). Paired with cheeses, sour cream, and no-carb sauces like hot sauces and chili sauces, you have a winner.
Nutrition Information:
Carbs = 36 - 12 = 24 Net Carbs per 3oz serving THIS IS A PHASE 2 MEAL
Low Carb Refried Beans with Meat (ground turkey or beef will do here)
Ingredients (refried beans):
- 1 16oz bag of dried pinto beans (about $70cents)
- 1 stalk scallions
- 1 clove garlic (1 tbsp chopped)
- 1 cup chopped onion (you can use 1/2 cup of dried onions and add 1/2 cup water to hydrate)
- 1 tsp salt
- 1 tsp chili powder
- 1 tsp black pepper
- 1 tbsp hot sauce (your choice)
- 4tbsp BUTTER or Coconut oil or 2 tsp of butter and 2 tsp coconut oil. You can use lard for this, since it is low carb but who keeps lard? I use butter and coconut oil.
- Shredded cheese
- 1 lb of ground turkey or ground beef
- 1 package of Lawrys Chicken Taco Mix (for ground turkey) or the Lawry's Taco Mix (for ground beef). About $60cents
- Empty entire bag of beans into saucepan with about 4 cups of water or enough to cover the beans by at least 1 inch or more
- Heat beans to boil, and boil 10 minutes.
- Drain beans of water, and fill pot again, then drain water off again.
- Fill saucepan and heat beans to boil, then lower to simmer and allow to cook for about 1 hour or until beans are tender. Test by taking a bean out. If you can smash it without it crumbling, they are ready.
- When beans are ready, cut heat and allow them to cool in the saucepan.
- Brown meat (per instructions) in separate frying pan (use at least a 12" pan)
- Add seasoning mix and 3/4 cups of water (per directions)
- Bring to boil, then cut heat and stir.
- Empty frying pan of meat and sauce into a separate container (one you can store with a lid in the fridge or freezer like a ziplok serving container). DO NOT RINSE FRYING PAN
- Using same frying pan, add butter and coconut oil (it does not matter if there is still little bits of meat in the pan)
- Drain excess water from onion if you used dry, or just add the onion to the melted butter.
- Add chopped garlic, pepper, salt.
- Saute until onion is starting to turn clear.
- Add beans (all of them), stir mixture
- If there is not enough liquid, add water until you can get it all bubbling.
- Heat on medium until mixture is bubbling and beans are starting to fall apart. STIR FREQUENTLY. This takes about 5 minutes.
- Turn off heat. Stir once again.
- Empty bean mixture into a mixer, blender or use an immersion blender (that is what I do). Or, use a potato masher.
- Blend/mash until you get the consistency you like. I dont like super puree style and like to have some chunks of bean in mine.
These refried beans can be a main dish, a base for tacos, burritos, quesadillas, homemade tostadas, or even as a bean dip (no tortilla chips, sorry!). Paired with cheeses, sour cream, and no-carb sauces like hot sauces and chili sauces, you have a winner.
Nutrition Information:
Carbs = 36 - 12 = 24 Net Carbs per 3oz serving THIS IS A PHASE 2 MEAL
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