I had every intention of bringing you a salad recipe today but one eye on the sky, a dripping window pane, a cold outlook and I changed my mind (or had it changed for me). We’re enduring a June monsoon this week in the UK and so I want warming comfort food. Apologies to those who are enduring a heatwave across the pond but I think this recipe will also serve you well for a quick meal where you don’t have to turn on the oven to prepare.
It’s a baked bean recipe and I think far better and more aromatic than the canned variety – less sugar for sure. These are not your usual baked beans but can be used in pretty much the same way. Have as a one-pot meal (and mash up a bit if you are early post-op for the soft food stage), serve on protein toast, use to top a jacket-baked potato or as a side for a main meal portion of grilled/broiled, roasted or baked protein meat. Or top with a little cheese to make a vegetarian feast! I am also serving at the weekends for a breakfast side dish.
Once the dish has been fully cooked it can also be frozen for up to about 2-3 months. To use later, defrost in the refrigerator overnight then reheat on low in a pan with just a splash of water to loosen.
HOME-MADE BAKED BEANS
low-fat cooking spray or mist
½ red onion, chopped
¼ tsp smoked paprika
¼ tsp garam masala
large pinch dried oregano
2 x 400 g/14 oz cans butter beans, drained
400 g/14 oz can chopped tomatoes
1 tbsp balsamic glaze
1 tsp sugar-free syrup (optional)
salt and freshly ground black pepper
2 tbsp chopped parsley
- Generously spritz a pan with low-fat cooking spray onion and cook for 3-4 minutes.
- Stir in the paprika, garam masala and oregano and cook for 1 minute.
- Stir in the beans, tomatoes, balsamic glaze, syrup (if used) and 100 ml/½ cup water and bring to the boil. Simmer for 15 minutes, stirring occasionally.
- Season to taste and stir in the parsley to serve.
WLS PORTION: ½-1
V suitable for Vegetarians and Vegans
CALORIES PER PORTION: 139
PROTEIN: 8.7 g
CARBOHYDRATE: 23.5 g
FAT: 1.1 g
Image courtesy of http://www.tesco.com