10 ways with baked beans

10 ways with baked beans

Baked beans are a rich source of protein, carbohydrates and fibre. And they are versatile. Try these ideas for a tasty change. Choose salt-reduced baked beans for a healthier option.

1.  Breakfast scramble

Scramble some eggs with baked beans for a breakfast that will keep you full all morning.

2.  Stick with soup

Add flavour and texture to a tomato or vege soup with a small can of baked beans.

3.  Mexican with a twist

Make burritos, tacos, fajitas, nachos, tortillas or any Mexican dish featuring beans with baked beans.

4.  Beans con carne

Try this for lunch or dinner: Chop 1 onion and 2 garlic cloves.Pan-fry in oil over a medium-high heat until brown. Add 500g beef mince. Cook until brown. Add a 420g can chopped tomatoes, 1 teaspoon ground cumin and 1 teaspoon dried oregano. Stir until liquid reduces. Stir in 2 teaspoons brown sugar and a 420g can baked beans and simmer until sauce thickens. Add chilli to taste. Serve with rice.

5.  Baked bean patties

Mash a 420g can baked beans. Mix in 1 small chopped onion, 1/2 grated carrot, 1 egg and 1/2 cup flour. Mould into patties. Fry each side until golden brown. Serve with a salad or as a hamburger.

6.  Say cheese

Make cheesy jacket potatoes. Bake 2 medium potatoes at 200ºC for 50 minutes or until tender. Remove from oven, cut each in quarters to halfway down only. Squeeze gently to open. Heat half a 420g can baked beans in cheese sauce. Spoon into open top of potatoes. Sprinkle with grated reduced-fat cheese.

7.  Pizza perfect

Spread no-added-salt tomato paste onto wholemeal pita bread. Top with a 220g can baked beans. Add your choice of toppings and a pinch of dried basil and oregano. Sprinkle with shredded mozzarella cheese. Bake at 220ºC until base is crisp and golden.

8.  Pasta pronto

Join two favourites for a quick, fuss-free dish: simply add heated baked beans in tomato sauce to cooked, wholemeal spaghetti and top with parmesan cheese.

9.  Makeover cottage pie

Chop 1 onion and 2 garlic cloves. Pan-fry in oil until soft. Add 500g beef mince. Break up lumps. Brown meat. Stir in a 420g can baked beans, 1/2 cup no-added-salt tomato paste and 1/2 cup beef stock. Simmer for 10 minutes until thick. Place in a baking dish and top with 4 mashed potatoes and 1/2 cup grated cheese. Bake for 30 minutes at 180°C or until golden brown.

10.  Get full-on frittata

Chop onion and garlic. Fry over a low heat until golden. Stir in a 220g can baked beans, 1 chopped tomato and 6 whisked eggs. Sprinkle with grated cheese and chopped parsley. Cook over a low heat until set and place under grill to finish top. Serve with a salad.

Author: Michelle Fragoso

Healthy Food Guide

First published: Aug 2011

2018-08-15 12:48:36

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