Baked Beans, Lightened Up

by in Meal Makeovers, June 9, 2011
Baked Beans With Ham
Ellie's Baked Beans With Ham

While they’re certainly convenient for summer cookouts and parties, canned baked beans can be a deceivingly high-calorie side dish.  Make your own flavorful, lightened up version with our recipes and tips.

Nutrition Facts
Canned baked beans are often made with a laundry list of preservatives and processed sweeteners. High fructose corn syrup, sugar, corn syrup and molasses are the four different sweeteners added to one of the most popular brands. One half cup of a typical canned brand has 160 calories and more than 15 percent of the daily recommendation for sodium. A small amount of pork fat is also often added, which makes them a no-no for vegetarians. Some homemade baked bean recipes can be even worse. Many call for as much as a half-pound of bacon or salt pork, which adds anywhere from 1000 to 1700 calories and up to 180 grams of pure fat to the recipe!

Less Salt and Sugar, More Flavor
All you need for tasty homemade baked beans are a few pantry staples. Start with canned beans like pinto or cannellini and rinse and drain them to remove up to 40 percent of the sodium. Combine in bowl with flavorings like ketchup, Dijon mustard and a little molasses, brown sugar or maple syrup for a touch of sweetness. Transfer the mixture to a baking dish and bake until bubbly.

To add even more pizzazz, stir in fresh rosemary or thyme. Or, instead of pork fat, mix 1 to 2 ounces of finely-chopped lean ham, bacon or pancetta before baking; it will distribute flavor throughout the beans without letting the calories skyrocket. For a vegetarian version with smoky flavor, add a sprinkle of smoked paprika or some spicy chipotle pepper.

Recipes to Try:
Ultimate Baked Beans
Baked Beans with Ham
Baked Beans
Maple Baked Beans

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

You Might Also Like:

What’s your secret to killer baked beans? Tell us in the comments below.

More posts from .

Similar Posts

How to Build a Better Chicken Pot Pie

Order this classic dish at a restaurant and you’re in for a 900-calorie meal (that’s without appetizers or dessert!). Opt for frozen and you won...

Comments (1,138)

  1. Title…

    […]we prefer to honor a lot of other world-wide-web web pages on the internet, even though they aren’t linked to us, by linking to them. Underneath are some webpages really worth checking out[…]…

  2. Title…

    […]one of our visitors just lately advised the following website[…]…

  3. Title…

    […]Here is an excellent Blog You may Find Fascinating that we Encourage You[…]…

  4. Title…

    […]please go to the internet sites we comply with, like this 1, because it represents our picks in the web[…]…

  5. sober living says:

    Title…

    […]Wonderful story, reckoned we could combine some unrelated information, nonetheless seriously really worth taking a search, whoa did one particular understand about Mid East has got more problerms too […]…

  6. Roomsurf says:

    Title…

    […]we came across a cool internet site which you may well take pleasure in. Take a look if you want[…]…

  7. Title…

    […]please stop by the websites we adhere to, like this a single, because it represents our picks through the web[…]…

  8. Title…

    […]Wonderful story, reckoned we could combine a handful of unrelated data, nevertheless truly worth taking a look, whoa did one understand about Mid East has got a lot more problerms at the same time […]…

  9. deals says:

    Title…

    […]The info mentioned within the report are several of the most beneficial obtainable […]…

  10. Title…

    […]one of our guests lately advised the following website[…]…

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>