Aunt Mary’s Baked Beans ๐ฒ
Aunt Mary’s Baked Beans is a classic and comforting dish that has been a staple in many households for generations. This dish is hearty, sweet, and savory, making it a perfect side dish for barbecues, picnics, and family gatherings.
๐ History:
Baked beans have a long history, dating back to Native American cuisine, where they cooked beans with maple syrup and bear fat. The dish was introduced to English settlers in the 17th century and has since evolved into various regional recipes. The “Aunt Mary’s” in the name is likely a nod to a beloved family member or friend who passed down this cherished recipe.
๐ฅ Components:
The key components of Aunt Mary’s Baked Beans typically include:
- Navy Beans: These small, white beans are the primary ingredient. They are known for their creamy texture and ability to absorb flavors.
- Bacon: For a smoky, savory element.
- Molasses: To add sweetness and depth of flavor.
- Onions: To provide a mild oniony flavor.
- Mustard: For a touch of tang and depth.
- Brown Sugar: To enhance the sweetness.
- Ketchup or Tomato Sauce: For a tomato-based richness.
- Spices: Such as salt, pepper, and sometimes a hint of paprika or cayenne for extra flavor.
๐ฉโ๐ณ Preparation:
Here’s a step-by-step guide on how to prepare Aunt Mary’s Baked Beans:
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Prep the Beans:
- Start by soaking 1 pound (about 2 cups) of navy beans overnight in cold water. Drain and rinse them the next day.
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Cook the Beans:
- In a large pot, cover the soaked and rinsed beans with water and bring to a boil.
- Simmer for about 30 minutes or until the beans are tender but not mushy.
- Drain the beans and set them aside.
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Prepare the Sauce:
- In a separate pan, cook bacon until it’s crispy, then remove and crumble it.
- In the bacon grease, sautรฉ chopped onions until they’re translucent.
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Mix the Ingredients:
- In a large mixing bowl, combine the cooked beans, crumbled bacon, sautรฉed onions, molasses, brown sugar, ketchup, mustard, and your choice of spices. Stir well to ensure the beans are evenly coated.
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Baking:
- Transfer the mixture to a baking dish.
- Bake in a preheated oven at 325ยฐF (165ยฐC) for about 2-3 hours, or until the sauce thickens and the top becomes caramelized.
๐ Time Needed:
The total time needed to prepare Aunt Mary’s Baked Beans can vary, but it typically takes around 3 to 4 hours, including the soaking and baking time. While it’s a bit time-consuming, the result is a delicious, homemade dish that’s well worth the effort.
Enjoy your Aunt Mary’s Baked Beans! ๐ฝ๏ธ๐
Certainly! Here are some nutrition facts and health information for Aunt Mary’s Baked Beans:
๐ฝ๏ธ Nutrition Facts (Per Serving, approximately 1 cup):
- Calories: 220-260 kcal
- Protein: 7-10 grams
- Carbohydrates: 45-50 grams
- Dietary Fiber: 6-8 grams
- Sugars: 15-20 grams
- Fat: 1-3 grams
- Cholesterol: 0-5 mg
- Sodium: 400-600 mg
๐ก Health Information:
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Good Source of Fiber: Baked beans are a good source of dietary fiber, which can help with digestive health and keep you feeling full and satisfied.
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Protein: They provide a moderate amount of protein, making them a suitable option for vegetarians or as a side dish to meat-based meals.
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Low in Fat: Aunt Mary’s Baked Beans are relatively low in fat, particularly if you choose lean bacon or reduce the amount of added fats.
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High in Sugar: The sugar content primarily comes from molasses, brown sugar, and sometimes ketchup. While it adds to the dish’s flavor, it’s essential to consume sweet dishes like this in moderation.
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Moderate Calories: Baked beans are a moderate-calorie side dish, making them a decent choice for most diets, but portion control is key.
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Sodium Content: The sodium content can vary depending on the ingredients used. To reduce sodium, consider low-sodium bacon or sauce options.
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Iron and Other Nutrients: Baked beans contain essential minerals like iron, as well as other nutrients, but the amounts can vary based on the specific recipe and ingredients.
It’s worth noting that the nutritional values can vary based on the specific recipe and ingredients you use, so it’s a good idea to check the labels on the ingredients and adjust the recipe to meet your dietary needs and preferences. Enjoy Aunt Mary’s Baked Beans in moderation as part of a balanced diet! ๐๐ฝ๏ธ