Barbeque Beans

Fantastically tasty, homemade, barbeque style beans, high in fibre and low in fat.  Can be served on toast as part of a light lunch or breakfast, or as a side with a main meal.  A value for money recipe too!

See notes below for variations and flavours.

Serves 4 | 2 ProPoints/105 Calories per portion (approx)

Served on calorie controlled toast   4 ProPoints/220 Calories per portion (approx)

Ingredients 
2 cans Haricot beans (300g cans) 
1 large onion
Garlic (2-3 cloves)
1-2 tspns smoked paprika
2 tspns tomato purée
2-3 tspns malt vinegar
1 tspn Worcestershire Sauce
1 tspn dark soy sauce (optional)
1 can tomatoes (400g can)
Salt and pepper

Method
1) Finely slice the onion and garlic and gently fry in a large pan or wok with a couple of squirts of 1Cal spray oil.  Once soft, add the paprika and tomato purée and stir through the onions, cooking for about 30 seconds.

2) Add the vinegar, Worcestershire Sauce, soy sauce and canned tomatoes and simmer for 20-25 minutes, or until thickened slightly.

3) Use a liquidiser or hand blender to make the sauce into the desired consistency - we prefer ours a little chunkier/thicker, but you can make it really fine and silky if required. Add a dash of water if the sauce is still to thick.

4) Drain and rinse the Haricot beans under cold, running water.  Add to the sauce and simmer gently for 15-20 minutes until the beans soften.  Season with salt and pepper to taste.

5) Lightly toast the calorie controlled bread and top with 30g of fat free spread per two slices.  Serve each portion with two slices of toast and a quarter of the barbeque beans.

Notes/Ideas
During the frying of the onion and garlic, add in 2 chopped chilli's for extra spiciness!

For plain baked beans in tomato sauce without the barbeque flavour, leave out the vinegar and smoked paprika.

Instead of smoked paprika, add in a couple of teaspoons of cumin and coriander powder for a slight Mexican style twist.

Even if you don't require 4 portions as per the above recipe, make a large batch of beans anyway and store in the fridge for a couple of days, to be used in other meals.  The beans also freeze well.