This Recipe was created by Heidi Reichenberger McIndoo and Ed Jackson, Based on a recipe from The Complete Idiot’s Guide to 200-300-400 Calorie Meals
A baked bean casserole was such a staple of Massachusetts dining from Colonial Days on that the dish became known as Boston Baked Beans throughout the United States. Native New England thriftiness is one of the main reasons for the popularity of baked beans: the dish is very filling and uses inexpensive and local ingredients like beans, bacon and molasses. In addition, the bean pot could be set in the ashes of a fire or in a slow oven to cook for hours without additional fuel – and while everyone was at the long church services that characterized early Boston Sabbaths. In this modern version, we drastically reduced the amount of fat and sodium (bacon and salt) – and we further reduced calories by using vegetable stock instead of chicken. For a burst of flavor, the chef’s secret everyone will be asking about is a spoonful of caraway seeds.
- 4 strips center-cut bacon, chopped
- 1 large yellow onion, diced
- 1 celery stalk, diced
- 1 lb dried navy beans, soaked overnight in 6 cups water, refrigerated
- 3 cups low-sodium vegetable stock
- 1 cup salt-free ketchup
- ¼ cup molasses
- ¼ cup maple syrup
- 2 Tablespoons Dijon-style mustard
- 1 Tablespoon caraway seeds
- ½ teaspoon kosher salt
- ¼ teaspoon bacon
- Preheat oven to 325 F
- Heat large, heavy pot on medium heat and coat lightly with non-stick cooking spray. Add bacon, onions and celery, cover and cook 20 min.
- To the pot, add drained, soaked navy beans, vegetable stock, salt-free ketchup, molasses, maple syrup, Dijon-style mustard, caraway seeds, salt and pepper. Bring to a boil.
- Transfer beans to large casserole dish. Bake, covered, 4 – 4-1/2 hour. Remove cover for last 15 minutes to brown the top.
Yield: 8 cups
Prep time: 15-20 minutes
Cook time 4-1/2 hours
Serving size: ½ cup
Each serving has 151 calories, 7 grams protein, 30 gram carbohydrates, 7 grams fiber, 1 gram fat, 0 grams saturated fat, 361 mg sodium.