Low-Carb Barbecue "Baked" Beans Recipe

baked beans
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  • Prep Time
    10 min
  • Cook Time
    50 min
  • Total Time
    60 min
  • Yield
    6 servings Low-Carb Baked Beans

This low-carb sugar-free Barbecue "Baked" Beans recipe uses black soy beans for great taste with fewer carbs and more protein than navy beans or Great Northern beans, which are typically used.

This is a fast version of traditional baked beans, especially if you make the low-carb barbecue sauce in advance (which takes 20 to 30 minutes) and have it on hand, because you start with canned beans and the dish takes only 15 to 20 minutes of simmering on top of the stove.

Ingredients

  • Low-Carb Barbecue Sauce(makes 2 1/2 cups, use 1 cup for this recipe)
  • 2 strips of thick bacon, chopped fine (or see Note 1, below)
  • 1 small onion, minced
  • 1 clove garlic, minced or 1/4 teaspoon garlic powder
  • 1 (6-ounce) can tomato paste
  • 1 (12-ounce) can diet (sugar-free) cola sweetened with Splenda is preferred
  • 1/4 cup low-carb (sugar-free) catsup (or see Note 2, below)
  • 3 tablespoons mustard
  • 1 tablespoon Worcestershire sauce
  • 1 pinch ground cloves
  • Hot sauce to taste
  • Beans:
  • 1 small onion, chopped fine
  • Oil
  • 1 (14-ounce) can black soy beans, drained

Preparation

Before You Begin to Make the Low-Carb Barbecue Sauce

Note 1: If you prefer to leave the bacon out, add 1 to 3 teaspoons of liquid smoke, or to taste, near the end of the cooking. Alternatively, add some smoky flavor using 1 teaspoon of smoked paprika, or chipotle powder to taste.

Note 2: If you can't find low-carb (sugar-free) catsup, leave it out, but add about a tablespoon of vinegar and some sweetener, to taste.

Make the Sauce

  1. Fry 2 strips finely chopped bacon (if using) in a saucepan -- a 2-quart pan works well.
     
  2. Add 1 small minced onion and cook over medium heat until soft -- 3 to 5 minutes. Add 1 minced garlic clove or 1/4 teaspoon garlic powder and stir it for half a minute or so.
     
  3. Add 1 (6-ounce) can tomato paste, 1 (12-ounce) can diet cola sweetened with Splenda, 1/4 cup low-carb / sugar-free catsup, 3 tablespoons mustard, 1 tablespoon Worcestershire sauce, 1 pinch of ground cloves, hot sauce to taste, and about 1/2 cup of water. Stir well.
     
  4. Simmer for 20 to 30 minutes. It will cook down a bit and flavors will combine.
     
  5. Adjust the seasonings so you have the balance you want -- you can add vinegar, artificial sweetener (liquid preferred), or hot sauce. (If it's too hot, adding more sweetener will tone it down.)

Make the Beans

  • Sauté 1 small finely chopped onion in a little oil until soft. Add 14-ounce can drained black soy beans and 1 cup of the low-carb barbecue sauce. Simmer 15 to 20 minutes.

    Nutritional Information: Each serving has 9 grams effective carbohydrate plus 7 grams fiber, 11 grams protein, and 166 calories.

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