Beans are a terrific idea for kids' lunches. Beans are low in fat and sodium and have fibre, protein, calcium, iron and folate. You can use black beans, chickpeas or kidney beans instead of the navy beans. Pack this with slices of baguette to dip into the yummy sauce.
- Portion size 6 servings
- Credits : Canadian LIving Magazine: February 2005
Ingredients
Method
In large saucepan over medium-high heat, fry bacon until crisp, about 5 minutes. Transfer to paper towel; drain off fat.
In same pan over medium heat, fry onion, garlic, salt and pepper until onion is softened, about 5 minutes. Add bacon, beans, tomato sauce, stock, apple, brown sugar, vinegar and mustard; bring to boil. Reduce heat, cover and simmer until apple is tender, about 20 minutes. (Make-ahead: Let cool for 30 minutes. Refrigerate until cold. Transfer to airtight container and refrigerate for up to 2 days.)
Nutritional facts <b>Per each of 6 servings:</b> about
- Sodium 1157 mg
- Protein 14 g
- Calories 252.0
- Total fat 3 g
- Cholesterol 2 mg
- Saturated fat 1 g
- Total carbohydrate 46 g
%RDI
- Iron 22.0
- Folate 39.0
- Calcium 7.0
- Vitamin A 6.0
- Vitamin C 12.0
