Cheater's Baked Beans- anti-cancer recipes- cook for your life

Baked Beans

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 11 ingredients

Baked beans can take hours to make, but you can make a delicious and simpler version with canned beans and the stovetop. Packing protein and a generous amount of fiber, these beans make a...


Ingredients


  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 1 tablespoon tomato paste
  • 1 tablespoon molasses
  • 1 (14 ounce) can diced tomatoes
  • 1 whole chipotle pepper, or,
  • ¼ teaspoon smoked paprika
  • Sea salt, to taste
  • 2 (14 ounce) cans cannellini or navy beans, drained and rinsed
  • 1 cup apple juice, or as needed
  • 1 tablespoon balsamic or cider vinegar

Nutrition Facts

Calories

245 cals

Fat

5 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

40 g

Sugar

11 g

Fiber

9 g

Protein

11 g

Sodium

767 mg

Directions

  1. Heat the olive oil in a heavy skillet over a medium-high heat. When the oil starts to ripple, add the onions and cook, stirring until they turn transparent. Turn the heat to medium low and cook stirring occasionally, until golden, about 8 minutes. 2. Turn the heat up to medium-high and add the tomato paste. Cook stirring for 1 minute until it turns a deep orangey red, taking care not to let it burn. Stir in the molasses, then add the diced tomatoes and the chipotle pepper or smoked paprika. Mix well. Cook for about 15 to 20 minutes or until the sauce has reduced by about a third. Add salt to taste.
  2. Cook the beans gently for about 20 minutes, adding a little more apple juice if they start to look too dry. When they are ready, add a little more vinegar if desired, and take out the chipotle pepper. Serve.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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