Low Calorie Baked Beans 3 cups cooked great northern beans OR navy beans; (cook 1 cup of dry beans or use two 15-oz cans) 4 slices turkey bacon 2 tablespoons dry onion 2/3 cup tap water 2 teaspoons yellow mustard 1/4 cup ketchup 1/2 teaspoon salt 1 tablespoon blackstrap or regular molasses 2 tablespoons brown sugar If you are using dried beans, prepare them first.  Soak the beans in water overnight or quick soak them by covering them with water and bringing them to a boil for a full minute.  Then remove them from the heat, put a lid on the pot and let them soak for an hour.  This is called parboiling or quick soaking. After soaking your beans (overnight or using the quick method) boil them for about 2 or 3 hours, or until they are perfectly tender.  Do not salt the beans while they are boiling because this makes them take longer to soften.  If cooking the beans is too much work for you then use canned beans instead.  It takes two 15-ounce cans of beans to make 3-cups.  Be sure to drain and rinse them to remove up to 40% of the sodium. Cut the bacon into small bits.  Fry it in a hot skillet that has been coated with nonstick spray.  Continue cooking until the bacon pieces are browned and somewhat crispy.  Set them aside.  Drain the beans if necessary.  If you are using canned beans, then rinse them thoroughly to remove the flavor of the can and to reduce the sodium content.  Place the beans in a 1-quart sized casserole.  Sprinkle in the dry onion and add the prepared turkey bacon bits.  Use your hands or a spoon to toss the mixture together so everything is evenly distributed.  In a small bowl combine the remaining ingredients.  Mix them well and pour this liquid over the beans.  They should barely cover the beans.  Add a tiny bit more liquid if necessary (probably not). Bake the beans, uncovered, at 325° for about 1-1/2 hours.  Remove from the oven and allow to cool slightly before serving.  These beans are good enough to serve to anyone, dieter or not.  If you double the recipe, you can freeze one batch for later.  Great for picnics, potlucks, cook-outs and alongside your Easter Ham or Easter Leg of Lamb.  One of my personal favorite recipes. The flavor of these beans is right on target.  They taste exactly like standard baked beans, better than most recipes I've tried, and much better than most canned versions.  Absolutely scrumptious. Makes 4 cups or 8 servings 1/2-cup each. Per Serving (excluding unknown items): 122 Calories; 2g Fat (12.4% calories from fat); 7g Protein; 21g Carbohydrate; 5g Dietary Fiber; 6mg Cholesterol; 334mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1/2 Other Carbohydrates. If desired you can serve 1/3-cup of these beans per serving and count each as 1 Bread or Grain(Starch) Exchange. VARIATION If desired you may replace the brown sugar called for above with 2-tablespoons of granulated sucralose.  Proceed as directed. Per Serving (excluding unknown items): 116 Calories; 2g Fat (13.0% calories from fat); 7g Protein; 19g Carbohydrate; 5g Dietary Fiber; 6mg Cholesterol; 334mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Fat; 1/2 Other Carbohydrates.   Home | Recipes | Dieting On A Budget | Other Goodies | Blog | Contact | Links  | HBHW Main Site 1 Corinthians 10:31  Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God. Copyright Hillbilly Housewife 2005-2007 Internet Explorer 800 x 600