Monday, February 28, 2011

Clean Eating Healthy Homemade Baked Beans (OAMC)

Makes about 10 servings, ½ cup each
Matt LOVES baked beans but it’s just against my nature to buy the ones in the cans. Now I can make him a big pot every now and again and he can have them whenever he likes. The boys love these too but they call them candy beans. That’s fine with me as long as they eat them :) There are surprisingly no vegetables hidden in these… but if you put them on whole grain toast (a British tradition that Matt has happily adopted) the grains and beans together form a complete protein which makes for a very filling meal. This can easily be made into a vegetarian dish by using a non-meat product, like tofu bacon, in place of the meat

Ingredients:
  • 3 cans navy beans, drained and rinsed (can substitute cannellini, white or kidney beans)
  • 2 cups chopped onion
  • 1 tsp minced garlic
  • ½ cup sucanat (can use brown/turbinado sugar)
  • ¼ cup molasses
  • 1/3 cup ketchup (read the label! not all ketchups are created equal)
  • 1 tsp salt
  • 1 ½ tsp dried mustard
  • ¼ tsp black pepper
  • ½ pound of natural savory meat sliced or diced (I’ve used all natural chicken and apple sausages, tofu “bacon”, cooked Italian turkey sausage, and even all natural ham deli meat)
ONE: Throw everything into the crockpot, cover, and cook on low for about 6 hours or high for about 4 until the beans are softened but not falling apart. Stir well and serve over toast (Matt made me put that toast part in).

Freeze leftovers in ½ cup portions using the medium/large portion method to feed your freezer stash.

NUTRITION INFO:

Per ½ cup serving - 221 Calories (21 Calories from Fat), 2g Fat, 1g Saturated Fat, 15mg Cholesterol, 905mg Sodium, 38g Total Carbohydrates, 6g Dietary Fiber, 9g Sugars, 13g Protein, 2% DV Vitamin A, 6% DV Vitamin C, 8% DV Calcium, 17% DV Iron

4 comments:

  1. Super easy and tasted great! My husband does not eat baked beans but enjoyed these.

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  2. the whole family loved this one - served it over brown rice. So glad I found you through the yar of crockpotting blog - yogurt, granola bars, and now these beans are inour weekly rotation. trying the asian slaw and turkey meatballs next

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  3. These baked beans were amazing! I was searching for a clean eating baked bean recipe and came across this one. WOW! I served it over some quinoa! Delicious! Thanks!

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  4. Thanks for sharing - just wondering what size the cans of beans were?

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