Classic Boston baked beans
Dietitian's tip: 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.
SERVES 12
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
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.
Nutritional Analysis(per serving)Calories 200 Cholesterol 4 mg
Protein 9 g Sodium 197 mg
Carbohydrate 33 g Fiber 6 g
Total fat 4 g Potassium 599 mg
Saturated fat 1 g Calcium 83 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Nuts, seeds and dry beans 1
Fats and oils 1
http://www.mayoclinic.com/health/baked-beans/NU00308
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