Recipe: Skillet Baked Beans

SKILLET BAKED BEANS
Speedy Semi-Homemade Baked Beans
Source: Dana Jacobi for the American Institute for Cancer Research

Canned baked beans taste nothing like homemade ones. But making authentic baked beans takes a day-plus of precious time whereas, in our hurried, harried world, opening a can takes just seconds and so no contest for most folks.

But there is a delicious alternative, one that takes a mere 30 minutes and tastes nearly as good as the old-fashioned way of baking dried beans for hours. All you have to do is buy good- quality canned white beans and simmer them with the ingredients that give slow-baked beans their mellow and zesty flavor.

Good-quality canned beans are clean-tasting and firm. They remain whole during cooking without turning mushy. If you are concerned about your sodium intake, keep in mind that organic brands usually contain far less sodium compared to conventional ones. In any case, all canned beans should be rinsed and drained before using.

For baked beans, both great northern beans and tiny navy beans work well. In the following recipe, using good-quality ketchup is important. Grade B maple syrup, the least expensive kind, adds depth to the final taste. Although traditional recipes call for bacon or salt pork to achieve a smoky flavor, Spanish paprika, which has a slightly smoky flavor as well, is a far more healthful option. Sold at some supermarkets and specialty stores, it is also easy to find on the Web spanish paprika.

1 Tbsp. canola oil
1 large onion, finely chopped
2 garlic cloves, finely chopped
2 cans (15 oz. each) great northern or navy beans, rinsed and drained
1/3 cup ketchup
2 Tbsp. brown mustard
1 tsp. smoked or sweet paprika
1/4 tsp. ground ginger
Pinch of ground clove
2 Tbsp. maple syrup
1 Tbsp. unsulfured molasses
Salt and freshly ground black pepper

Heat the oil in a medium skillet over medium-high heat. Saute the onion until soft and translucent, about 3 minutes. Add the garlic and cook until soft, 1 minute longer.

Add the beans, ketchup, mustard, paprika, ginger, clove, maple syrup and molasses. Stir in 1 cup water and mix ingredients to combine well. Bring mixture to a boil, reduce the heat and simmer gently until the liquid thickens and the beans resemble baked beans, about 15 minutes.

Season to taste with salt and pepper, and serve.

Makes 3 3/4 cups (4 servings)
Per serving: 354 calories, 5 g. total fat (less than 1 g. saturated fat), 64 g. carbohydrate, 17 g. protein, 11 g. dietary fiber, 317 mg. sodium.