New England Baked Beans

New England Baked Beans

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From: EatingWell Magazine, July/August 2017

If you're a fan of slow-cooked oven-baked beans, give this quick, healthy stovetop recipe a whirl. We slashed more than half the sugar and three-quarters of the sodium—and a few hours of cooking time—as compared to a traditional recipe.

Ingredients 10 servings

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Original recipe yields 10 servings
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  • 3 tablespoons canola oil
  • 1 large onion, finely chopped
  • 4 slices bacon, chopped (optional)
  • 3 (15 ounce) cans low-sodium navy or great northern beans, rinsed
  • 1½ cups water
  • ¾ cup ketchup
  • ⅓ cup pure maple syrup
  • 1 tablespoon cider vinegar
  • 1 teaspoon dry mustard
  • ½ teaspoon salt
  • ½ teaspoon ground pepper

Preparation

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  1. Heat oil in a large saucepan over medium-high heat. Add onion and bacon, if using; cook, stirring occasionally, until browned, 6 to 10 minutes.
  2. Add beans, water, ketchup, maple syrup, vinegar, mustard, salt and pepper. Bring to a boil over high heat. Reduce heat to a simmer and cook, stirring occasionally, until the beans are very tender and the liquid has thickened, about 30 minutes.
  • To make ahead: Refrigerate for up to 3 days.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 192 calories; 4 g fat(0 g sat); 7 g fiber; 32 g carbohydrates; 7 g protein; 5 mcg folate; 0 mg cholesterol; 11 g sugars; 10 g added sugars; 108 IU vitamin A; 2 mg vitamin C; 92 mg calcium; 2 mg iron; 351 mg sodium; 376 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 1 starch, ½ other carbohydrate, 1 lean meat, 1 fat

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