Articles & Recipes
Savoury Baked Beans
Makes a good luncheon dish over toast or split English muffin
Ingredients
440g can baked beans (440grams)
1 medium finely chopped onion (100grams)
1 small finely chopped unpeeled apple (100grams)
1 tsp mono/polyunsaturated oil (5ml)
2 tsp water (10ml)
1 tsp lemon juice (5ml)
Method
* Stir-fry onion with oil and water until onion is golden.
* Add apple and lemon juice and stir-fry for 2 minutes more.
* Stir in baked beans and cook until hot.
* Serve over wholemeal or wholegrain toast.
Serves : 4
Quantity per Serve : ½ cup
Nutrients per Serve :
KJ 439, Calories 106, Carbohydrates(grams) 17, Fat(grams) 2, Cholesterol(milligrams) 0, Protein(grams) 5.5, Sodium (milligrams) 444, Fibre (grams) 6, Calcium (milligrams) 43, Iron (milligrams) 2
Note
Baked Beans are high in fibre and low in fat while making a good contribution of protein.