Low Calorie Recipe
Two variations of baked beans - one a shortcut recipe for when time is short, and the other zesty microwave baked beans.
Shortcut Baked Beans
The shortcut in this healthful and tasty side dish is the use of canned pinto beans. The rest is home made flavor through and through.
3 slices fat free turkey bacon, cooked and crumbled
1/2 cup onions, chopped
32 oz pinto beans, canned, drained
1/2 cup ketchup
4 tablespoons brown sugar
4 teaspoons prepared mustard
2 teaspoons Worcestershire sauce
In a medium saucepan, combine onions, pinto beans, ketchup, brown sugar, mustard, and Worcestershire sauce. Cook over low heat, about 15 minutes or until desired consistency. Stir frequently. Top with bacon.
Yield: 4 servings
Calories: 300; Fat: 2g; Calories from Fat: 7 percent; Protein: 13g; Carbohydrate: 55g; Cholesterol: 11mg; Sodium: 1256mg
Zesty Microwave Baked Beans
Use your imagination and experiment with your favorite bean varieties. Any canned bean, white or colored, may be substituted.
1 pound canned baked beans, undrained
1 pound canned red kidney beans, drained
1/2 cup chunky style prepared salsa
1/4 cup onions, finely chopped
1 teaspoon prepared mustard
In 1-1/2-quart microwave-safe casserole, combine all ingredients; mix well. Cover with microwave-safe waxed paper. Microwave on HIGH for 7 to 9 1/2 minutes, or until onion is tender and flavors are blended, stirring twice during cooking.
Use your imagination and experiment. Any canned bean, white or colored, may be substituted.
Yield: 6 servings
Serving size: 1/2-cup
Calories: 139; Fat: 0.7g; Cholesterol: 0mg; Protein: 7.8g; Carbohydrates: 28.3g; Fiber: 6.8g; Sugar: 6.5g; Sodium: 455mg
Calories from Fat: 4 percent
Dietary Exchanges: Vegetable: 0.3, Bread: 1.5, Very lean meat protein: 0.7