Recipe: Classic Boston baked beans

Dietitian's tip: This legume dish is high in folate and a good source of iron. Folate helps form red blood cells, which contain iron. Both nutrients are important in preventing anemia.

 

Ingredients

Directions

In a large, ovenproof pot with a tight-fitting lid or in a Dutch oven, combine the beans, water, bay leaves and 1/2 teaspoon of the salt over high heat. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans have softened but are still firm, 65 to 75 minutes. Remove from the heat and discard the bay leaves. Don't drain the beans.

Preheat the oven to 350 F.

Stir the onion, molasses, mustard, bacon and the remaining 1/4 teaspoon salt into the beans. Cover and bake until the beans are tender and coated with a light syrup, 4 1/2 to 5 hours. Check periodically to make sure the beans don't dry out, stirring and adding hot water as needed.

Nutritional Analysis

(per serving)

Serving size: about 1/3 cup
Calories	200	Cholesterol	4 mg
Protein	4 g	Sodium	197 mg
Carbohydrate	19 g	Fiber	6 g
Total fat	4 g	Potassium	599 mg
Saturated fat	1 g	Calcium	83 mg
Monounsaturated fat	2 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Protein and dairy	1
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Starches	1
Meat and meat substitutes	1/2
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Nuts, seeds and dry beans	1
Fats and oils	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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