Sweet and Spicy Baked Beans

Heart Smart
sweet and spicy baked beans

Prep Time: 15 minutes

Total Time: 1 hour, 15 minutes

Ingredients

  • Vegetable oil cooking spray
  • 1 cup onion, chopped
  •  2 cloves garlic, minced
  • 2 cans (15-1/4 ounces each) dark red kidney beans
  • 1 can (15-1/2 ounces) black beans
  • 1 (15-1/2 ounces) can light red kidney beans
  • 1 can (28 ounces) Italian plum tomatoes, drained and chopped
  • 1/3 cup maple syrup
  • 1/4 cup cider vinegar
  • 2 tablespoons catsup
  • 1 teaspoon dry mustard
  • 1 1/2 teaspoons ground ginger
  • 1 teaspoon chili powder

Instructions

Spray a small, nonstick skillet with vegetable oil cooking spray and sauté onions and garlic until tender, about 5 minutes. Rinse and drain dark red kidney beans, black beans and light red kidney beans in a colander. In an oven safe casserole dish, mix tomatoes, maple syrup, vinegar, catsup, dry mustard, ginger and chili powder. Add beans, onions and garlic and gently stir. Bake covered at 350°F for 35 minutes or until hot and bubbly. Remove cover, stir and bake uncovered for about 20 minutes more.


Yield: 10 (1-cup) servings

Nutritional Info

  • Calories = 220
  • Fat = 0 gm
  • Saturated fat = 0 gm
  • Cholesterol = 0 mg
  • Protein = 12 gm
  • Sodium = 431 mg
  • Carbohydrate = 44 gm
  • Fiber = 10 gm
  • Calcium = 110 mg
  • Calories from fat = 1%

Food exchanges: 2-1/2 starch, 1 vegetable