Down Home Baked Beans
The beans in this dish are native to North America, but baked beans in some form are served all over the world. We most probably borrowed the recipe for this version (beans in tomato sauce) from our friends in England a couple hundred years ago. Baked beans are usually prepared with high amounts of sugar and salt, but other than that are generally good for you. By using a sugar-free, low-fat barbecue sauce as a base, there was some room in the calorie budget for low-fat bacon. If you prefer a more Southern taste, try substituting 1/2 cup canned, drained collard greens for the kale.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
In a small saucepan over high heat, combine the barbecue sauce with the dry mustard, onion, bacon bits, beans, and kale. Bring to a boil, reduce the heat to low, and simmer the beans for 10 minutes, or until the kale is tender, stirring occasionally. The sauce should thicken slightly and the beans should be very tender. Season the beans with salt and pepper to taste, and serve.
healthy tips
Step 2
Eat more kale! It has one of the highest levels of antioxidants of any vegetable and is loaded with anti-cancer phytochemicals, calcium, B vitamins, and fiber. It’s easier to prepare than you might think. (Just be sure to wash it well first and to remove the fibrous center rib.) Try it raw—shredded in salads—or cooked. I like it roughly chopped and sautéed with garlic and a little olive oil, or braised in chicken broth, or even roasted: toss it with a little olive oil or toasted sesame oil, salt, and pepper, and roast in a single layer in a shallow baking pan at 500 degrees until the edges are starting to brown and turn crispy and the centers are slightly wilted.
nutritional information
Step 3
Fat: 3.5g (before), 1.6g (after)
Step 4
Calories: 250 (before), 113 (after)
Step 5
Protein: 7g
Step 6
Carbohydrates: 18g
Step 7
Cholesterol: 4mg
Step 8
Fiber: 4g
Step 9
Sodium: 570mg
