Boston Baked Beans
2 cups dry Navy Beans (or any other dry
beans)
Water
1/2 cup packed brown sugar
1/4 cup molasses or maple syrup
1 cup lowfat milk (or 1 cup bean liquid)
1 teaspoon salt
- Starting with 2 cups of dry Navy Beans
(1 pound), clean, soak, drain, and rinse beans.
- In a large saucepan, add beans and 6 cups
of fresh water. Bring to a boil and simmer for 2 hours.
- Drain the beans (be sure to save 1 cup
of this liquid if you plan to substitute it for milk).
- In a 4-quart casserole dish (10-inch diameter;
4 1/2-inch depth) combine the beans, milk (or bean liquid,) brown
sugar, molasses (or maple syrup,) and salt.
- Bake at 350°F for 1 hour.
Makes 6 servings
NUTRITIONAL INFORMATION (per serving)*
Servings per recipe: 6
Serving size: 1 cup
Calories: 356
Carbohydrates: 63g
Fat: 1g
Cholesterol: 0mg
Protein: 17g
Fiber: 10g
Sodium: 383mg
FOOD EXCHANGES
3 starch
1 fruit
1 protein
*Nutritional analysis used lowfat milk
instead of bean liquid.
Recipe provided courtesy The Michigan Bean Commission.
