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Mashed Northern Beans Recipe

Looking for an easy Mashed Northern Beans recipe? Learn how to make Mashed Northern Beans using healthy ingredients.


Submitted by jeannihall

Makes 4 servings



Mashed Northern Beans - replacement for Mashed Potatoes. Phase I Recipe for South Beach Diet

Recipe Ingredients for Mashed Northern Beans

15 oz Great Northern Beans
1/4 cup Chicken Broth
1 serving Flakes Minced Onion
1 tsp Garlic Powder
1 dash Pepper, Black
1 serving Extra Virgin Olive Oil

Recipe Directions for Mashed Northern Beans

  1. Drain and rinse beans. (Grade is probably higher because this removes some sodium but couldn't find a way to enter that.)

  2. In a sauce pan, saute minced onion and garlic in olive oil. If using fresh, sautee for about 7 minutes til translucent/soft.

  3. Add beans, broth and simmer another 5 - 7 minutes over medium heat until soft and liquid is thickening/absorbing.

  4. Remove from heat and use potato masher to mash into coarse mash. Serve as a side dish in place of mashed potatoes.

Categories

Beans, Side Dish, Quick, Saute, Simmer

Nutrition Facts
Serving Size 123.8g
Amount Per Serving
Calories
99
Calories from Fat
35
% Daily Value*
Total Fat
3.9g
6%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
673mg
28%
Potassium
8mg
0%
Total Carbohydrates
11.5g
4%
Dietary Fiber
2.3g
9%
Sugars
1.7g
Protein
4.6g
Vitamin A 0% Vitamin C 0%
Calcium 6% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C+
  Good points
  • No cholesterol
  •   Bad points
  • Very high in sodium
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