QUICK BOSTON BAKED BEANS
From Australian Super Food Ideas May 2007. Low GI, great breakfast or brunch or light supper. They recommend to make a double batch and freeze for later use eg as jacket potato topping. 9th November 2008 UPDATE made this today and have made changes to timing and serving size, I have upped to 5 serves based on that I got 5 cups of 250ml, weighing 200gram each. I've increased the prep time but then my knife skills are slow especially on a day of pain. UPDATE June 2010 - To make vegetarian omit the bacon and if you want try other canned beans (though white light coloured ones work best) and herbs. You could use dried beans but you would need to cook these first which doesn't make the recipe quick but very cheap to make.
Provided by ImPat
Categories Lunch/Snacks
Time 35m
Yield 5 cups, 5 serving(s)
Number Of Ingredients 12
Steps:
- Heat oil in a deep non-stick frying pan over medium heat.
- Add bacon and cook for 4 to 5 minutes or until crisp. Remove bacon from pan using a slotted spoon and set aside.
- Add onion to frying pan, cook stirring for 3 minutes or until onion is tender and light golden, add garlic and paprika continue to cook stirring for 1 minute.
- Return bacon to frying pan and add the tomatoes, sugar, tomato paste and beans. Cook stirring often for 5 minutes or until heated through.
- Season with salt and pepper.
- Split muffins and toast. Spread with butter.
- Place on serving plates and spoon baked beans over the muffins and sprinkle with parsley.
Nutrition Facts : Calories 412.5, Fat 8, SaturatedFat 3, Cholesterol 9.4, Sodium 636.3, Carbohydrate 66.8, Fiber 19.1, Sugar 6.5, Protein 20.8
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