Grilled eggplant salad

Best Comfort Food to Pack On The Go: Low Fat Barbecue Beans

Our hot lunch recipe wagon presents a hot lunch you can take to work or school.  Our recipes are quick, easy and less than 30 minutes to cook.  Cook our recipes the night before, refrigerate and reheat the next day.  Or, on the other hand, you can cook our meals and freeze them for next week’s lunch.  Our special today is Low Fat Barbecue Beans

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HOT LUNCH RECIPE WAGON: Low Fat Barbecue Beans

These robust, sweet, and savory beans are reminiscent of a New England Saturday night suppers and backyard picnics.

If you plan ahead to cook the beans, the rest of this recipe is a snap, and it has the added bonus of being almost fat-free.  Sometimes, though there’s simply no time to plan ahead. So for a much quicker alternative to cooking the beans from scratch, use a good brand of well rinsed canned beans and saute’ the garlic and onions in a small amount of oil before combining and simmering all of the ingredients.

2 cups dried navy beans, soaked at least 8 hours in water to cover by 2 inches

1 cup chopped onions

2 to 4 garlic, cloves, chopped

½ cup prepared nonfat barbecue sauce

¼ cup prepared mustard

1 tablespoon cider vinegar

¼ cup molasses or pure maple syrup

Tabasco or milder hot sauce to taste

Salt and ground pepper to taste

  • Drain the soaked beans and combine with the garlic and onions in a large soup pot.  Cover with water by at least an inch and bring to boil. Lower the heat, cover and simmer for about 1 ½ hours, until tender.  Add water to the pot as necessary to maintain level throughout cooking. 
  • When the beans are ready, drain them and stir in the barbecue sauce, mustard, molasses or maple syrup and vinegar.  Add tabasco, salt and pepper to taste. To cook beans on the stovetop, gently simmer on low heat with a heat diffuser for 20 to 30 minutes, stirring often. To bake them , transfer the beans to a baking dish and bake, uncovered at 350 degrees for 20 to 30 minutes, stirring once or twice during baking

You can carry your hot lunch in a heated lunch tote.


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