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’t do much better at around 700 calories a pop. For both options, fat ranges from 40 to 60 grams and sodium can double the recommended daily amount. Instead, cozy up to a homemade version Healthy Eats style.

Comments (1,137)

  1. smog checks says:

    Informative and precise…

    Its difficult to find informative and accurate info but here I noted…

  2. Check this out…

    [...] that is the end of this article. Here you’ll find some sites that we think you’ll appreciate, just click the links over[...]……

  3. Awesome website…

    [...]the time to read or visit the content or sites we have linked to below the[...]……

  4. Sites we Like……

    [...] Every once in a while we choose blogs that we read. Listed below are the latest sites that we choose [...]……

  5. extra says:

    Websites you should visit…

    [...]below you’ll find the link to some sites that we think you should visit[...]……

  6. Title…

    [...]usually posts some incredibly intriguing stuff like this. If you’re new to this site[...]…

  7. Hello there! This article could not be written any better! Looking at this post reminds me of my previous roommate! He constantly kept talking about this. I most certainly will send this information to him. Fairly certain he’s going to have a great read. Many thanks for sharing!

  8. I mentioned in my Rebbeca Van Dyck submit, I headed over into the new Facebook campus to photograph CSO (Chief Security Officer) Joe

  9. Awesome website…

    [...]the time to read or visit the content or sites we have linked to below the[...]……

  10. Just Browsing…

    While I was surfing yesterday I noticed a excellent article concerning…

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>