Baked Beans

Baked Beans (modified to further reduce sodium levels)
Serves 10

This recipe is far easier than you would guess and tastes better than anything you will find in a can or deli.

3 cups canned beans (any variety, or a mix of varieties) -OR- 1.5 cup raw beans that you precooked according to label directions
1 medium onion, finely minced (about 1.5 cup)
1 tablespoon olive oil
3 clove garlic, mashed and minced
1 teaspoon fresh ginger
4 tablespoons cider vinegar
2 tablespoons each: tomato paste, brown sugar, meat drippings (if using meat)
1/2 tablespoon each: Worcestershire sauce, Dijon mustard, dry mustard (optional, but important)
4 ounces shredded pork (or shredded beef, ground beef, ham, bacon, or no meat at all)

1.  Preheat oven to 350F.
2.  Prepare beans according to label instructions if raw. If canned, open cans and rinse.
3.  In a large non-stick skillet, add olive oil and saute onions, garlic and ginger over medium heat until beginning to turn translucent (about 5 minutes.)
4.  Add beans, and all remaining ingredients. Stir over medium-high heat until evenly hot.
5.  Pour into an 8×8 baking pan or similar dish.  Bake uncovered until thickened (about 30 minutes, but 45-60 won’t hurt it.)

Nutritional data: (updated to reflect no ketchup or BBQ sauce)
Calories:       122
Fat:               3.1g
Sat fat:          0.7g
Chol:             12mg
Sodium:         55mg
Carbs:         23.4g
Fiber:            11g
Protein:         10g

Note:  My pressure cooker recipe for beans is simple.  Add raw, unsoaked beans to the cooker and add an equal volume of water. Seal lid and set for high pressure. Place on heat.  When steam begins releasing from valve, reduce heat to a low simmer for 25 minutes. Remove from heat, set in sink and cool quickly with cold running water. Open the lid when the pressure is gone (and follow your pressure cooker’s specific instructions for safety.)

The next time I make the beans, instead of using water, I will use beer for added flavor.

Posted in Baked, Beans, Low Sodium
One comment on “Baked Beans
  1. debio says:

    YUM! i make a similar recipe, but it has some bacon in it! And liquid smoke….

    Perfect summer bbq accompaniment!