Quick Tomato Backed Beans
Beans are a terrific idea for kids' lunches. Beans are low in fat and sodium and have fibre, protein, calcium, iron and folate. You can use black beans, chickpeas or kidney beans instead of the navy beans. Pack this with slices of baguette to dip into the yummy sauce.
Servings: 6
Ingredients:
| Nutritional Info | |
| Per each of 6 servings: about | - |
| cal | 252 |
| pro | 14 g |
| total fat | 3 g |
| sat. fat | 1 g |
| carb | 46 g |
| fibre | 4 g |
| chol | 2 mg |
| sodium | 1.157 mg |
| % RDI: | - |
| calcium | 7% |
| iron | 22% |
| vit A | 6% |
| vit C | 12% |
| folate | 39% |
Suggested Recipes
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2 slices bacon, chopped
1 onion, chopped
2 cloves garlic, minced
1/4 tsp (1 mL) each salt and pepper
2 cans (each 19 oz/540 mL) navy beans, drained and rinsed
1 can (14 oz/398 mL) tomato sauce
1/2 cup (125 mL) chicken stock
1 apple, peeled, cored and diced
2 tbsp (25 mL) packed brown sugar
1 tbsp (15 mL) cider vinegar
1 tsp (5 mL) dry mustard
Preparation:
In large saucepan over medium-high heat, fry bacon until crisp, about 5 minutes. Transfer to paper towel; drain off fat.
In same pan over medium heat, fry onion, garlic, salt and pepper until onion is softened, about 5 minutes. Add bacon, beans, tomato sauce, stock, apple, brown sugar, vinegar and mustard; bring to boil. Reduce heat, cover and simmer until apple is tender, about 20 minutes. (Make-ahead: Let cool for 30 minutes. Refrigerate until cold. Transfer to airtight container and refrigerate for up to 2 days.)
Additional Information
Source
Canadian LIving Magazine: February 2005
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