Vermont Celebration Beans with Kielbasa
Adapted from American Dietetic Association’s Cooking Healthy Across America (John Wiley & Sons, Inc., 2005; Ed. Kristine Napier, MPH, RD)
The perfect baked beans for a summer picnic are full of fiber. Foods that are fiber-rich can help reduce cholesterol.
2 cups dry navy beans
1 tsp salt
½ cup brown sugar
½ cup dark molasses
1 Tbsp apple cider vinegar
1 medium-sized onion, minced
¾ tsp dry mustard
2 eight-ounce cans of tomato sauce
½ pound reduced-fat turkey kielbasa, sliced thinly
1. Rinse and sort the beans, discarding any shriveled beans. In a 3-quart saucepan, combine the beans with enough water to cover by 1 inch. Bring to a boil; cover and simmer for 1 hour. Reserve 2 ½ cups bean liquid, then drain the rest.
2. Preheat oven to 300°F. Combine the beans, reserved liquid, salt, brown sugar, molasses, vinegar, onion, mustard, and tomato sauce in a 2-quart oven-safe dish or bean pot. Arrange the kielbasa over top. Cover tightly with a lid or foil.
3. Bake 2 ½ hours, stirring occasionally. Remove the cover and continue baking for an additional 30 minutes. Serve hot.
Hint: This recipe can also be made without the kielbasa to cut back on calories and fat.
Serving size: ¾ cup; 360 calories; 9g fat; 3g saturated fat; 20mg cholesterol; 960mg sodium; 56g carbohydrates; 15g fiber; 18g protein