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    Beans: 7 pt. Lowfat October Cider Beans


    Source of Recipe


    "In Praise of Apples----Dancer" www.angelfire.com/journal/wwrecipes

    List of Ingredients




    3 cups dried navy beans
    1 small onion -- diced
    6 tablespoons molasses
    1/4 cup dijon mustard
    2 tablespoons tomato paste
    2 teaspoons salt
    1 tablespoon black pepper
    2 sprigs fresh thyme
    1 bay leaf
    2 teaspoons cider vinegar
    2 tablespoons soy sauce
    2 cups apple cider -- boiling
    1/2 cup bourbon

    Recipe



    Rinse beans, picking out any stones or other foreign objects. Place in pot with
    enough cold water to cover, and bring to boil over medium heat. Immediately drain
    and rinse beans and return to pot, again with enough cold water to cover. Bring to
    boil. Reduce heat and simmer 30 minutes, discarding any foam that rises to the top. Drain
    beans well. Heat oven to 250¼.

    Place beans in ovenproof casserole. Add remaining ingredients except bourbon, and
    pour in enough boiling water to cover beans. Cover casserole with lid or foil and
    bake 6 to 9 hours, adding a little water if necessary. Several minutes before beans
    are fully cooked, add bourbon.

    "7 Points Per Serving"- serves 8.


    - - - - - - - - - - - - - - - - - - -
    Per serving: 385 Calories (kcal); 1g Total Fat; (3% calories from fat); 18g Protein;
    69g Carbohydrate; 0mg Cholesterol; 936mg Sodium
    Food Exchanges: 3 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Fat;
    1/2 Other Carbohydrates

 

 

 

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