High Protein

BAKED BEANS
4 cups cold water
1 pound dried navy or pea beans (about two cups)
1 medium onion, sliced
1/4 pound salt pork (with salt), thinly sliced
1/4 cup packed brown sugar (Sugar Twin)
1 tsp. salt
1/4 tsp. dry mustard
1/8 tsp. pepper

Heat water and beans to boiling in Dutch oven; boil 2 minutes. Remove from heat, cover and let stand for one hour. Add enough water to cover beans if necessary. Heat to boiling; reduce heat. Cover and simmer until tender, 1 to 1-1/2 hours (do not boil or beans will burst.) Drain beans, reserving liquid.

Layer beans, onion and salt pork in ungreased 3- or 4-quart bean pot, casserole or Dutch oven. Mix brown sugar, salt, mustard, pepper and reserved bean liquid; pour over beans. Add enough water to almost cover beans. Cover and cook in 350° oven, stirring occasionally, 3 hours. Uncover and cook until beans are desired consistency, about 30 minutes. Six servings.

Do-ahead Tip
Soak beans in 4 cups of water overnight. Heat beans to boiling in same water; cover and simmer until tender, 1 to 2 hours. Drain beans, reserving liquid. Continue as directed.

Baked Soybeans
Substitute dried soybeans for the navy beans. After boiling two minutes, skim off loose bean skins. Cover and let stand 1 hour.

Boston Baked Beans
Decrease brown Sugar Twin substitute to 2 tablespoons, add 2 packets of Splenda, and increase mustard to 3/4 teaspoon.

QUICK CHEESY BEANS

Mix 1 can (20 3/4 ounces) pork and beans in tomato sauce, 1 cup shredded process sharp American cheese (about 4 ounces) and 1 small green pepper, chopped (about 1/2 cup) in ungreased 1-quart casserole. Cover and cook in 350° oven for 30 minutes. Uncover and cook 15 minutes longer. 4 servings.

TOMATOED BEANS-Recipe 1
4 cups water
1 pound dried lima or Great Northern beans (about 2 cups)
2 teaspoons salt
2 tablespoons margarine or butter
3/4 cup chopped onion
3/4 cup chopped green pepper
1 clove garlic, finely chopped
1 can (6 ounces) tomato paste
1/2 cup chopped pitted ripe olives
1/4 cup grated Parmesan cheese
2 to 3 teaspoons chili powder
1 teaspoon salt

Heat water and beans to boiling; boil for two minutes. Remove from heat; cover and let stand 1 hour.

Add enough water to cover beans if necessary. Add 2 teaspoons salt. Heat to boiling; reduce heat. Cover and simmer until tender, 45-60 minutes (do not boil or beans will burst). Drain beans, reserving liquid. Add enough water to bean liquid, if necessary, to measure 1 cup.

Heat margarine in 10-inch skillet until melted. Add onion, green pepper and garlic; cook and stir until onion is tender. Mix in beans, reserved bean liquid and the remaining ingredients. Pour into ungreased 2-quart casserole. Cook uncovered in 375° oven for 30 minutes. 6 servings.


TOMATOED BEANS-Recipe 2
8 ounces dried lima or Great Northern beans (about 1 cup)
1 small onion, cut into 1/4 inch slices
1/2 cup tomato juice
2 packets of Splenda
1 Tablespoon packed brown Sugar Twin
1 Tablespoon chili sauce
1 teaspoon salt
1/2 teaspoon dry mustard
2 Tablespoons imitation bacon

Heat beans and enough water to cover them to boiling; boil 2 minutes. Remove from heat; cover and let stand 1 hour.

Add enough water to cover beans if necessary. Heat to boiling; reduce heat. Simmer uncovered until tender, about 30 minutes (do not boil or beans will burst). Drain beans, reserving liquid.

Layer beans and onion in ungreased 1 1/2 quart casserole. Mix tomato juice, brown Sugar Twin, chili sauce, salt and mustard; pour over beans. Add enough reserved bean liquid to cover. Cover and cook in 300° oven 1 hour. Stir in imitation bacon. 7 servings.


TEXAS PINTO BEANS
4 cups water
1 pound dried pinto beans (about 1-1/4 cups)
1/4 pound salt pork (with rind)
2 teaspoons chili powder
1/4 teaspoon red pepper sauce

Heat water and beans to boiling in 3-quart saucepan; boil 2 minutes. Remove from heat; cover and let stand 1 hour.

Stir in remaining ingredients. Heat to boiling; reduce heat. Cover and simmer until beans are tender, about 1-1/2 hours (do not boil or beans will burst). Remove salt pork; slice and stir into beans. 6 servings.

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