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Monday, May 16, 2011

Cancer Fighting Cupboard: Hot and Smokey Baked Beans - A Great BBQ Side Dish

Content for this post provided by Joan Karnell Cancer Center.

As we stated in last week's post, beans are a food that is ripe with phytochemicals, which are natural compounds in food that scientists believe may play a role in cancer prevention. With the summer months approaching, this tasty recipe for "Hot and Smokey Baked Beans" is a perfect side dish to be enjoyed at a barbecue or a family cook out!

  • 1 and 1/2 lb. dried great northern white beans (3 and 1/2 - 4 cups)
  • 2 cups finely chopped onions
  • 1 and 1/4 cup tomato based barbecue sauce
  • 12 oz. tomato based salsa
  • 1/3 cup firmly packed brown sugar
  • 1/4 cup dijon mustard
  • 1/4 cup molasses
  • 2 tsp. salt
Place white beans in heavy large Dutch oven. Cover with cold water. Bring to a boil over medium-high heat. Remove from heat and let beans stand until cool, about one hour.
Drain beans. Return to same pot. Cover with cold water. Bring to boil over medium-high heat. Reduce heat to low and simmer about 20 minutes. Add two teaspoons salt and simmer 20 minutes longer. Drain beans reserving 1 and 1/2 cups liquid.

Position rack in center of oven and preheat to 350 degrees. Combine cooked beans, reserved liquid, chopped onion, barbecue sauce, salsa, brown sugar, mustard, molasses and additional salt to taste in same large pot. Cover pot and bake bean mixture one hour. Uncover and bake until bean mixture is very thick, stirring occasionally, about 40 minutes longer.

Note: Recipe can be prepared a day ahead. Cover tightly and refrigerate. Before serving, re-warm over low heat, stirring frequently. Yields 12 servings.

Nutrition analysis per serving:
269 calories, 0 saturated fat, 1g fat, 0 cholesterol, 15g protein, 51g carbohydrates, 20g fiber, 384 IU vitamin A, 868mg sodium, 2mg iron, 7mg vitamin C

Recipe provided compliments of Victor R. LeVeque.

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