Healthy Meal #2: Smoky Chipotle Baked Beans with Bacon and Chicken Sausage

Healthy Meal #2: Smoky Chipotle Baked Beans with Bacon and Chicken Sausage

Healthy Meal #2: Smoky Chipotle Baked Beans with Bacon and Chicken Sausage

 

Happy National Bean Day!

 

Well, hello! There’s one line I never thought I’d type.

There’s a good reason, though, that the mighty bean has been granted its own celebratory day. Beans are super healthy. They pack a wallop in terms of protein, fiber, and vitamins such as folate, potassium, and magnesium. What’s more, they’re filling, inexpensive, low in calories, and gorgeous to boot.

Just look at these beautiful babies!

beans

 

On the down side, beans on their own can taste kind of bland, so how about we spice them up a bit with bites of bacon – just a touch – and warm, smoky chipotle chili peppers. In case you’re unaware, chipotles are jalapeño peppers that have been smoke-dried and then are often mixed into a red sauce called adobo. And while that might sound exotically complicated, you can buy chipotle chiles in a can right from the grocery store shelf, like this.

chipotle-peppers-in-adobo-sauce-941x1024

 

The recipe I’ll be sharing is for baked beans. But these aren’t the baked beans your mama used to make. You’d be surprised at how much sugar mama secretly mixed in with her legumes either by adding molasses, or a lot of brown sugar. Either way, her baked beans were most likely a carbohydrate land mine buried within a flowered CorningWare casserole dish.

This new bean recipe offers a deeper, smokier taste, and at only 184 calories and 11 grams of protein for a half cup serving (see full nutritional info. below), they’re a tasty way to incorporate healthy goodness into your diet.

To top it all off, they’re kid-approved. In the words of my youngest, Spencer, “Mom, you’ve done it again!”

Here’s how they’re made.

 

Recipe courtesy of: Cooking Light
Serves: 8 (about half a cup)
Prep time: 23 minutes
Total cook time: 1 hour, 10 minutes

 

Ingredients:
4 center-cut bacon slices, chopped
1 cup finely chopped onion
2 tablespoons white miso (soybean paste)
4 garlic cloves, minced
1/2 cup unsalted chicken stock
1 1/2 tablespoons maple syrup
1 tablespoon chopped canned chipotle chiles in adobo sauce
1 1/2 teaspoons cider vinegar
1/4 teaspoon smoked paprika
3 (15-ounce) cans unsalted navy beans or Great Northern beans
1 (8-ounce) can unsalted tomato sauce

Directions:

Preheat oven to 350°.

Cook bacon in a 10-inch cast-iron skillet or other ovenproof skillet over medium heat 5 minutes or until crisp, stirring occasionally. Remove bacon from pan with a slotted spoon, reserving drippings.

Add onion to drippings in pan; cook 4 minutes, stirring occasionally. Add miso and garlic; cook 2 minutes, stirring frequently.

adding miso past and garlic

Stir in stock and remaining ingredients; bring to a simmer.
toms II
Place pan in oven; bake at 350° for 45 minutes or until sauce is thick. Remove pan from oven; sprinkle beans with bacon.

Note: I used an All-Clad sauté pan that’s ovenproof. A cast iron pan would do as well. Nonstick pans are out. Make sure that whatever pan you use can stand the heat of the oven. If you don’t have a suitable pan, transfer your bean mixture to a small casserole dish and bake them in that.

To round out the meal for my carnivores, I pan-fried some Aidell’s chicken sausage, which are naturally low in fat and calories.

pan of beans

And here’s the printable version.

Smoky Chipotle Baked Beans

Serves 8
Prep time 23 minutes
Cook time 45 minutes
Total time 1 hours, 8 minutes
Website Cooking Light

Ingredients

  • 4 center-cut bacon slices (chopped)
  • 1 cup finely chopped onion
  • 2 tablespoons white miso (soybean paste)
  • 4 garlic cloves (minced)
  • 1/2 cup unsalted chicken stock
  • 1.5 tablespoons maple syrup
  • 1 tablespoon chopped canned chipotle chiles in adobo sauce
  • 1.5 teaspoons cider vinegar
  • 1/4 teaspoon smoked paprika
  • 3 cans navy beans or Great Northern beans (15 oz. each can)
  • 8oz tomato sauce

Directions

Step 1
Preheat oven to 350°.
Step 2
Cook bacon in a 10-inch cast-iron skillet or other ovenproof skillet over medium heat 5 minutes or until crisp, stirring occasionally. Remove bacon from pan with a slotted spoon, reserving drippings.
Step 3
Add onion to drippings in pan; cook 4 minutes, stirring occasionally. Add miso and garlic; cook 2 minutes, stirring frequently. Stir in stock and remaining ingredients; bring to a simmer. Place pan in oven; bake at 350° for 45 minutes or until sauce is thick. Remove pan from oven; sprinkle beans with bacon.
Nutritional Info/Serving
Calories:184
Fat: 1.4g
Carbs: 33 g
Protein: 11g
Fiber: 10g
If you make these, let me know what you think.
Oh, and also, if anyone in my area intends to make them please come and take the barely used giant box of bean paste sitting in my fridge instead of buying your own. My jam-packed fridge thanks you in advance!
Here’s a link back to Healthy Meal #1 in case you missed it.
(Um, something is very wrong with the spacing here, and it’s driving me nuts!)

Written by Becky


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2 Comments
  • Becky, is this bean meal peppery? I mean can I eat it without consuming 10 Tums afterwards? It sounds so good and so nourishing and something that I, on my no sugar, no carbs diet, can enjoy. Right? And will you let me hire you as a cook every day of the week, except I’ll give you Sundays off. The pay would be awesome, I’ve embraced the $10 minimum wage idea. Think? YLM

    • Becky says:

      I think not, mother dear. And yes, it’s absolutely something you would like. I’m glad you asked. First of all, you can control how much of the chipotle you put in, and secondly, the amount the recipe called for didn’t make it hot at all. It just gave it a little warmth. And who doesn’t like a little warmth in January? Also, the recipe has carbs, but they’re primarily the good carbs.


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About Me:

Hi! My name is Becky. I’m a mom, a wife, a friend, a writer, and a compulsive thinker. Don't invite me to a spa or to shop the day away, but rather, make me laugh, engage me in interesting conversation, play a game with me, or give me a cappuccino and homemade vanilla bean flan and I’m yours ‘til the cows come home.

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