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Last Updated: May 29th, 2012 - 03:07:02 

Bean Recipes  


Nantucket Baked Beans
By Bean Education & Awareness Network (B.E.A.N.)
Apr 16, 2008, 15:22



Nantucket Baked Beans

Makes 6 servings (about 1 1/4 cups each)
Preparation Time: 20 minutes
Baking Time: 1 hour 20 minutes


8 ounces smoked reduced-fat sausage or linguica, diced
4 ounces ground beef round
1 cup chopped onion
2 teaspoons chopped garlic
2 cans (15 ounces each) Kidney or Navy beans or 3 cups cooked dry-packaged Kidney or Navy beans, rinsed, drained
1 cup tomato sauce
1 cup reduced-sodium fat-free chicken broth
1/2 cup dry white wine or reduced-sodium fat-free chicken broth
1/4 cup packed light brown sugar
1 1/2 teaspoons ground cumin
1 1/2 teaspoons dried oregano leaves
1/2 teaspoon salt
1 teaspoon pepper
2/3 cup fresh white bread crumbs

Preparation

1. Sauté sausage, ground beef, onion and garlic in large skillet until meat is browned and onion is tender, about 10 minutes. Drain well.

2. Combine meat mixture and remaining ingredients, except bread crumbs, in 2 1/2-quart casserole.

3. Bake at 350º F., uncovered for 1 hour. Sprinkle top of casserole with bread crumbs and bake until crumbs are lightly browned, 20 to 25 minutes.
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TIP: Linguica is a Portuguese smoked sausage traditionally used in many dishes along coastal New England. It is spiced with garlic, cumin and red pepper. Chorizo or another smoked sausage can be substituted.
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NOTES:
Any canned or dry-packaged bean variety can be easily substituted for another.
Starting with dry-packaged beans and need soaking information? Click here.

Nutrient Information
Per serving: Calories 279; Fat 3g; % Calories from Fat 10; Potassium 709mg; Carbohydrate 42g; Folate 83mcg; Sodium 1095mg; Calcium 93mg; Protein 19g; Dietary Fiber 9g; Cholesterol 27mg

Source: Bean Education & Awareness Network (B.E.A.N.)




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