With a hint of the tropics, this no-bake dish yields a gallon of nutrition in just 25 minutes. Only 7% of the fat, one quarter the sodium and with more fiber than traditional baked beans.
Over medium-high heat, saute 2 oz of the liquid from the tomatoes with crushed pepper, garlic, celery, scallions for 3 minutes. Add carrots and cook 2 minutes, then add mirin. Cook mixture 5 minutes and add beans, tomatoes and pineapple. Reduce heat to medium-low and add mustard, Worcestershire sauce, chives, cilantro and yeast and veggie bacon. Cook gently 10 to 15 minutes, stirring occasionally.
8 large servings, each 182 calories: 5% from fat (1 g), 60% from carbohydrates (25 g), 35% from protein (14 g). Sodium 359 mg, Fiber 8 g.
Mirin is a sweetened rice wine that can be found in many Asian markets.
¼ C cooking sherry with 1 T honey or other sweetener can be substituted.
A vegetarian, fat-free Canadian bacon can be found in the cooler or frozen foods section of many health/natural food stores. It is made by Yves in Canada (where it is called 'back bacon').
|©1994, 1996, 2002
Dr. Neal Pinckney