Any kind of beans may be refried. Extra servings may be frozen and reheated

Stir cook onion and garlic in fat over medium heat in a nonstick pan until onion is translucent

Add beans gradually and mash with the back of a wooden spoon
Cook and stir until thickened
Add hot pepper sauce

Serve with no/low sodium baked tortilla chips

Food exchange 1/6 recipe = 130 calories, 1 starchy choice, 1 protein choice
1.8 grams total fat, 0 saturated fat, 0 cholesterol, 7 grams protein
21 grams carbohydrate, 133 mg sodium, 339 mg potassium. High fibre

Mexican variation
Stir 1/2 cup shredded Cheddar or Monterey Jack cheese and 1 tsp chili powder into the hot bean mixture until cheese melts

1/6 recipe = 169 calories, 1 starchy, 1 protein, 1/2 fats & oils 5 grams 
total fat, 2 grams saturated fat, 9 mg cholesterol, 10 grams protein
21 grams carbohydrate, 194 mg sodium, 319 mg potassium. High fibre

Courtesy Full of Beans by V. Currie & Kay Spicer

Serves 6