The Essential EatingWell Cookbook (2004)
We've updated this old-fashioned American favorite, taking advantage of the gentle, uniform heat of a slow cooker. Instead of the traditional salt pork, this recipe uses lean Canadian-style bacon.
8 servings, about 3/4 cup each
Active Time: 20 minutes |
Total Time: 5 1/4 hours
1 pound dried navy or great northern beans
1 teaspoon canola oil
2 medium onions, chopped
4 ounces Canadian-style bacon, diced (3/4 cup)
6 cloves garlic, minced
1 teaspoon dried thyme leaves
Pinch of crushed red pepper
1/4 cup pure maple syrup, or molasses
1/4 cup ketchup
2 tablespoons Worcestershire sauce
1 tablespoon dry mustard
1/2 pound smoked ham hock, pork neck bones or turkey wings (optional)
3 cups boiling water
2 bay leaves
1-2 tablespoons cider vinegar
Hot sauce, such as Tabasco, to taste
1/4 teaspoon salt
Freshly ground pepper, to taste
Place beans in a large bowl and cover with cold water. Let soak for at least 8 hours or overnight. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from the heat and let stand for 1 hour.)
Drain and rinse beans. Place in a slow cooker.
Heat oil in a large nonstick skillet over medium-high heat. Add onions and bacon; cook, stirring often, until onions are softened and light golden, about 5 minutes. Add garlic, thyme and crushed red pepper; cook, stirring, for 1 minute more. Add to the beans.
Add maple syrup (or molasses), ketchup, Worcestershire and mustard to the beans; stir to combine. Bury ham hock (or neck bones or turkey wings), if using, in the beans. Add boiling water and top with bay leaves.
Cover and cook until the beans are tender, about 4 1/4 hours on high or about 11 hours on low. Remove the bay leaves and bones. Season with vinegar, hot sauce, salt and pepper. Serve hot.
Per serving :
3 g Fat;
1 g Sat;
1 g Mono;
7 mg Cholesterol;
50 g Carbohydrates;
15 g Protein;
10 g Fiber;
407 mg Sodium;
876 mg Potassium