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!
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.
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.
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.
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.
And here’s the printable version.
Smoky Chipotle Baked Beans
|Prep time||23 minutes|
|Cook time||45 minutes|
|Total time||1 hours, 8 minutes|
- 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
|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. 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.|