Kansas City Barbecued Beans

This terrific side dish stands up to the spiciest barbecue. Try it without turkey ham as a meatless main dish, with corn bread and your favorite grilled vegetables on the side.

 

Makes 6 servings

PER SERVING (WITHOUT TURKEY HAM) 4 points

PER SERVING (WITH TURKEY HAM): 5 points

13 ounces navy beans, picked over, rinsed and drained

cup apple cider

2 tablespoons dry mustard

1 tablespoon vegetable oil

2 tablespoons dark molasses

1 medium green bell peppers, seeded and diced

1 tablespoon Worcestershire sauce

1 medium onion, finely chopped

1 tablespoon cider vinegar

3 ounces lean turkey ham, diced (optional)

1 teaspoon chili powder

2 tablespoons firmly packed dark brown sugar

1 cup tomato puree

1. Place beans in large saucepan and cover with 2" cold water. Cover and bring to boil over medium-high heat; reduce heat to low and simmer 2 minutes. Remove from heat and let

stand, covered, 1 hour; drain in colander. Return beans to saucepan and repeat procedure, this time simmering beans until they are soft but still hold their shape, about 1 hour; drain.

 

2. Preheat oven to 350o F; spray 2-quart casserole with nonstick cooking spray

 

3. Place large skillet over medium-high heat; heat oil 30 seconds more. Add peppers and onion and cook, stirring frequently, until onion is translucent, 5 minutes. Add turkey ham (if using) and cook 2 minutes more. Stir in tomato puree, cider, mustard, molasses, Worcestershire sauce, vinegar and chili powder; cover and cook until bubbling, about 3 minutes. Add beans and stir gently to coat.

 

4. Transfer bean mixture to prepared casserole; sprinkle evenly with brown sugar and cover with foil. Bake until beans have absorbed most of the sauce, 45 minutes; remove foil and bake 15 minutes more. Divide evenly among 6 plates and serve.

 

PER SERVING (WITHOUT TURKEY HAM): 234 Calories, 4 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 169 mg Sodium, 41 g Total Carbohydrate, 5 g Dietary Fiber, 11 g Protein, 143 mg Calcium

PER SERVING (WITH TURKEY HAM): 252 Calories, 4 g Total Fat, 1 g Saturated Fat, 9 mg Cholesterol, 310 mg Sodium, 42 g Total Carbohydrate, 5 g Dietary Fiber, 14 g Protein, 144 mg Calcium

 

SERVING (ABOUT 3/4 CUP, PREPARED WITHOUT TURKEY HAM) PROVIDES: 1/2 Fat, 1 1/2 Vegetables, 2 Breads, 40 Optional Calories. With turkey ham: add 1 1/2

Proteins.

 

Recipe from Weight Watchers Slim Ways Grilling