Texas-Style – (a bit of spice)
Prep: 20 minutes
Bake: 1 hour • Serves: 12
1/2 cup chopped onion
1 teaspoon canola or vegetable oil
3 cans (15 ounces each) red beans or pinto beans, undrained
1 can (4 ounces) diced mild green chiles, undrained
3 garlic cloves, crushed with press
1/2 cup favorite barbeque sauce
2 tablespoons hot sauce
2 teaspoons chili powder
1 teaspoon salt
Sliced jalapeño chile peppers for garnish (optional)
1.Preheat oven to 350°. In large skillet, cook ground sirloin over medium-high heat 8 minutes or until browned, stirring frequently. With slotted spoon, transfer ground sirloin to paper towel-lined plate to drain; discard drippings.
2.In same skillet, add onion and oil; cook over medium-high heat 2 minutes or until slightly softened, stirring constantly.
3.In medium bowl, stir remaining ingredients, ground sirloin and onions until well combined. Transfer bean mixture to 13 x 9-inch or 3-quart baking dish.
4.Bake 1 hour or until top is browned and sauce thickens; garnish with jalapeños, if desired.
Approximate nutritional values per serving:
144 Calories, 3g Fat (1g Saturated), 16mg Cholesterol,
661mg Sodium, 21g Carbohydrates, 5g Fiber, 11g Protein
Yankee-Style – (slightly sweet)
Prep: 15 minutes
Bake: 1 hour • Serves: 12
3 cans (15 ounces each) great Northern beans or navy beans, undrained
1/2 cup chopped onion
1/3 cup packed brown sugar
1/3 cup maple syrup
1 tablespoon spicy brown or Dijon mustard
1/2 teaspoon ground black pepper
1.Preheat oven to 350°. In large skillet, cook bacon over medium-high heat 7 minutes or until partially cooked, stirring frequently. With slotted spoon, transfer bacon to paper towel-lined plate to drain.
2.In medium bowl, stir remaining ingredients and bacon until well combined. Transfer bean mixture to 13 x 9-inch or 3-quart baking dish.
3.Bake 1 hour or until top is browned and sauce thickens.
Approximate nutritional values per serving:
178 Calories, 1g Fat (0g Saturated), 1mg Cholesterol,
73mg Sodium, 35g Carbohydrates, 5g Fiber, 8g Protein
Southern-Style – (rich & savory)
Prep: 25 minutes
Bake: 1 hour • Serves: 12
1/2cup chopped green bell pepper
1/2 cup chopped onion
3 cans (16 ounces each) vegetarian beans in tomato sauce, undrained
3 garlic cloves, crushed with press
1/2 cup tomato sauce or ketchup
1/3 cup molasses
1/3 cup packed brown sugar
1 tablespoon yellow mustard
1/2teaspoon ground black pepper
1.Preheat oven to 350°. In large skillet, cook bacon over medium-high heat 7 minutes or until partially cooked, stirring frequently. With slotted spoon, transfer bacon to paper towel-lined plate to drain; discard all but 1 teaspoon bacon drippings.
2.In same skillet with reserved drippings, cook bell pepper and onion over medium-high heat 2 minutes or until slightly softened, stirring constantly.
3.In medium bowl, stir remaining ingredients and onion mixture until well combined. Transfer bean mixture to 13 x 9-inch or 3-quart baking dish; top with bacon.
4.Bake 1 hour or until top is browned and sauce thickens.
Approximate nutritional values per serving:
192 Calories, 1g Fat (0g Saturated), 2mg Cholesterol,
468mg Sodium, 40g Carbohydrates, 6g Fiber, 6g Protein
Dietitian’s tip:
> July is National Baked Beans Month, making it the perfect time to enjoy one of America’s favorite sides. Americans will consume more than 50 million pounds of baked beans in the month of July alone. Beans are a great lean source of protein and have more fiber than many whole grain foods. And BONUS – beans can be counted as either a vegetable or protein serving. Aim to have at least one meatless meal each week, focusing your protein source around beans or other plant-based proteins.