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Recipe: Classic Boston baked beans

Recipe: Classic Boston baked beans

This legume dish is high in folate and a good source of iron. Folate helps form red blood cells, which contain iron. Both nutrients are important in preventing anemia.


Directions

In a large, ovenproof pot with a tight-fitting lid or in a Dutch oven, combine the beans, water, bay leaves and 1/2 teaspoon of the salt over high heat. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans have softened but are still firm, 65 to 75 minutes. Remove from the heat and discard the bay leaves. Don''t drain the beans.

Preheat the oven to 350 F.

Stir the onion, molasses, mustard, bacon and the remaining 1/4 teaspoon salt into the beans. Cover and bake until the beans are tender and coated with a light syrup, 4 1/2 to 5 hours. Check periodically to make sure the beans don''t dry out, stirring and adding hot water as needed.


Ingredients
  • 2 cups dried small, white beans (navy beans), picked over and rinsed, soaked overnight and drained
  • 4 cups water
  • 2 bay leaves
  • 3/4 teaspoon salt
  • 1 yellow onion, chopped
  • 1/2 cup light molasses
  • 1 1/2 tablespoons dry mustard
  • 3 strips thick-cut bacon, cut into 1/2-inch pieces

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans
Sweets 
Vegetables 
Diabetes
Fats
Freefoods 
Fruits 
Meat1/2 
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories200 
Carbohydrate19 g 
Cholesterol4 mg 
Fiber6 g 
Monounsaturatedfat2 g 
Potassium 
Protein4 g 
Saturatedfat1 g 
Servingsizeabout 1/3 cup 
Sodium197 mg 
TotalFat4 g 

2011-04-15

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