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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. |
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Makes 6 servings |
PER SERVING (WITHOUT PER SERVING (WITH |
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13½ ounces navy beans, picked over, rinsed and drained ½ cup apple cider 2 tablespoons dry mustard 1 tablespoon vegetable oil 2 tablespoons dark molasses 1½ 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 |
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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. |
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2. Preheat oven to 350o F; spray 2-quart casserole with nonstick cooking spray |
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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. |
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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. |
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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 Proteins. Recipe from Weight Watchers Slim Ways Grilling |
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