Baked Beans

Preparation

1. Step 1

   In a Dutch oven, bring the water and beans to a boil over high heat. Boil for 2 minutes. Remove from the heat and let stand for 1 hour. Return to the heat and bring to a simmer over high heat. Reduce the heat and simmer, covered, for 1 hour, or until tender. Rinse and drain well in a colander.

   Step 2

   Preheat the oven to 350°F. Lightly spray a 1 1/2-quart casserole dish with cooking spray. Set aside.

   Step 3

   In a small nonstick skillet, cook the pork chop over medium-high heat for 2 to 3 minutes on each side, or until browned. Cut into small cubes.

   Step 4

   Pour the beans into the casserole dish. Stir in the pork, Chili Sauce, 1 cup water, the onion, molasses, brown sugar, mustard, and garlic powder.

   Step 5

   Bake, covered, for 4 hours, or until the pork is tender. If the beans begin to dry out, stir in more water, about 1/4 cup at a time.

2. Nutrition information

   Step 6

   (Per serving)

   Step 7

   Calories: 236

   Step 8

   Total fat: 3.0g

   Step 9

   Saturated: 0.5g

   Step 10

   Trans: 0.0g

   Step 11

   Polyunsaturated: 0.5g

   Step 12

   Monounsaturated: 1.0g

   Step 13

   Cholesterol: 10mg

   Step 14

   Sodium: 32mg

   Step 15

   Carbohydrates: 43g

   Step 16

   Fiber: 11g

   Step 17

   Sugars: 18g

   Step 18

   Protein: 11g

   Step 19

   Calcium: 106mg

   Step 20

   Potassium: 749mg

3. Dietary Exchanges

   Step 21

   2 starch

   Step 22

   1 other carbohydrate

   Step 23

   1 very lean meat