Slimming Eats Recipe
Extra Easy – 1 syn per serving
Green – 1 syn per serving
Gluten Free and Dairy Free
Barbecue Beans
Serves 8
Author: Slimming Eats
Ingredients
- 2 cups of dried haricot beans (or similar white bean)
- 2 small onions, chopped
- 2 cloves of garlic, crushed
- 1 can of coke (7 syns)
- 2 cups (480ml) of passata
- 2 cups (480ml) of chicken stock
- 1 tablespoon of hot smoked paprika
- 2 tsp of onion powder
- 1 tsp of garlic powder
- 1 tsp of mustard powder
- 1 tablespoon of mixed herbs
- couple of splashes of Worcestershire sauce
- splash of balsamic vinegar
- salt and white pepper
- Spray oil
Method
- Place the haricot beans in a large bowl, cover with cold water and allow to soak overnight.
- Spray a large pot with some spray oil. Add the chopped onions and garlic and fry over a medium heat to soften. (also add the bacon at this stage if using bacon)
- Add the coke, passata, stock, mustard powder, Worcestershire sauce and balsamic vinegar. Bring to a boil, then reduce heat to low.
- Roughly blend sauce with a hand blender.
- Thoroughly rinse the soaked beans, then place in a pot, cover with water and season with salt, bring to a boil and then reduce heat and simmer for approx 30 mins, until beans are cooked and softened. Drain and add the beans to the sauce, cover with a lid and continue to simmer for approx 1 hour on a low heat or if you prefer you can bake these for a couple of hours on a low temperature (150c or 300f (gas mark 2) in the oven . (These will also be great done in a slow cooker at either a high or low setting). Check the beans half way through cooking time, if they look like they are beginning to dry out a little, just add a little more stock or water.
- Once cooked, you can then portion the beans up into little tubs. I place some in the fridge and some in the freezer for another day.
- Great served on toast or jacket potatoes, or as a side to a main meal or as part of your breakfast.
- Also don’t forget that as these are homemade these will part count towards your ⅓ superfree.
- These would even be great added into a sausage casserole.
- Enjoy!!!!
- If you want to keep these syn free you can try using diet coke. I personally prefer to use regular, as I find the flavour is better and when portioned up the syns are low.
The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information:
|
Approx. NUTRITIONAL INFORMATION |
|
|
per serving |
|
|
Calories |
66 |
|
Fat |
0.4g |
|
Saturated Fat |
0g |
|
Total Carbohydrate |
13.7g |
|
Dietary Fibre |
2.4g |
|
Sugars |
6.1g |
|
Protein |
1.9g |
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