Baked Beans

This high-protein baked beans dish combines hearty beans with a smoky, savory sauce, making it a delicious and nutritious main course. Perfectly seasoned and easy to prepare, it's a comforting meal that packs a protein punch.

Ingredients

• Canned navy beans - 400 grams
• Cooked chicken breast, shredded - 150 grams
• Onion, diced - 1 small
• Garlic, minced - 2 cloves
• Tomato paste - 2 tablespoons
• Liquid smoke - 1 teaspoon
• Brown sugar - 1 tablespoon
• Apple cider vinegar - 1 tablespoon
• Mustard powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon

Steps

1. Preheat your oven to 180°C (350°F).
2. In a medium skillet, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
3. Add minced garlic to the skillet and cook for an additional 1 minute until fragrant.
4. In a mixing bowl, combine the drained navy beans, shredded chicken, sautéed onion and garlic, tomato paste, liquid smoke, brown sugar, apple cider vinegar, mustard powder, paprika, salt, and black pepper.
5. Stir the mixture until well combined, then transfer it to a baking dish.
6. Cover the baking dish with aluminum foil and bake in the preheated oven for 25 minutes.
7. Remove the foil and bake for an additional 10 minutes to slightly caramelize the top.
8. Remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 650 mg
• Cholesterol: 60 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in fiber, promoting digestive health.

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