Boston baked beans

Author: Bronwen King - NZ registered nutritionist

Photographer: Melanie Jenkins

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Serves: 4

Time to make: 20 mins

Ingredients

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1 tablespoon olive oil

1 onion, diced

4 rashers lean bacon, fat removed, diced

2 x 400g cans cannellini beans, drained, rinsed

2 x 400g cans diced tomatoes

½ cup tomato sauce

2 teaspoons hot mustard

3 tablespoons golden syrupmaple syrup corn syrupX, brown sugarlight brown cane sugarX or treaclemolassesX

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Instructions

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1 Heat oil in a heavy-based saucepan. Cook onion and bacon for a few minutes over a medium heat until onion is transparent and bacon slightly crispy.

2 Add the remaining ingredients and simmer for about 10 minutes. Adjust seasonings to taste and serve.

Serving suggestion

Green salad or green vegetables such as beans or broccoli

Variations

Make it gluten free: Use gluten-free varieties of bacon, tomato sauce and mustard.

Try these delicious flavour variations!

Basic homemade baked beans
Italian-style homemade baked beans
Moroccan-style homemade baked beans
Mexican-style homemade baked beans

Nutrition Info (per serve)

Calories 281cal

Kilojoules 1180kJ

Protein 16g

Total fat 7g

–Saturated fat 2g

Carbohydrates 40g

–Sugars 27g

Dietary fibre 12g

Sodium 800mg

Calcium 170mg

Iron 5.5mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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