No potluck meal or barbecue is complete without baked beans. These cook for a long time but need very little attention. The result is well worth the wait.

　　

Ingredients

Serves 6; 1/2 cup per serving

　　4 cups water

　　8 ounces dried navy beans (about 1 cup), sorted for stones and shriveled beans, rinsed, and drained

　　Cooking spray

　　1 4-ounce loin-end pork chop, all visible fat discarded

　　1 cup Chili Sauce (page 276), or 1 cup no-salt-added ketchup plus dash of red hot-pepper sauce

　　1 cup water (plus more as needed)

　　1 medium onion, chopped

　　2 tablespoons dark or light molasses

　　1 tablespoon light brown sugar

　　1 1/2 teaspoons dry mustard

　　1/4 teaspoon garlic powder

　　

Step 1

In a Dutch oven, bring the water and beans to a boil over high heat. Boil for 2 minutes. Remove from the heat and let stand for 1 hour. Return to the heat and bring to a simmer over high heat. Reduce the heat and simmer, covered, for 1 hour, or until tender. Rinse and drain well in a colander.

　　

Step 2

Preheat the oven to 350°F. Lightly spray a 1 1/2-quart casserole dish with cooking spray. Set aside.

　　

Step 3

In a small nonstick skillet, cook the pork chop over medium-high heat for 2 to 3 minutes on each side, or until browned. Cut into small cubes.

　　

Step 4

Pour the beans into the casserole dish. Stir in the pork, Chili Sauce, 1 cup water, the onion, molasses, brown sugar, mustard, and garlic powder.

　　

Step 5

Bake, covered, for 4 hours, or until the pork is tender. If the beans begin to dry out, stir in more water, about 1/4 cup at a time.

　　

Nutrition information

Step 6

(Per serving)

　　

Step 7

Calories: 236

　　

Step 8

Total fat: 3.0g

　　

Step 9

Saturated: 0.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 1.0g

　　

Step 13

Cholesterol: 10mg

　　

Step 14

Sodium: 32mg

　　

Step 15

Carbohydrates: 43g

　　

Step 16

Fiber: 11g

　　

Step 17

Sugars: 18g

　　

Step 18

Protein: 11g

　　

Step 19

Calcium: 106mg

　　

Step 20

Potassium: 749mg

　　

Dietary Exchanges

Step 21

2 starch

　　

Step 22

1 other carbohydrate

　　

Step 23

1 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition