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Maple Baked Beans & Chicken

Maple Baked Beans & Chicken

Baked beans are a classic comfort food and a time-saving "fix it and forget it," slow cooker dish you can prepare in advance. Using lean chicken, instead of higher fat meats like pork hocks and bacon, works great and reduces the fat content.

Ingredients

  • Serves: 8
  • Prep Time:
  • Cook Time:
  • 2 cups (500 mL) navy beans, dry
  • 2 bay leaves
  • 4 cups (1 L) cold water
  • 1 cup (250 mL) maple syrup
  • 1/2 cup (125 mL) ketchup
  • 2 tbsp (30 mL) apple cider vinegar
  • 1 tbsp (15 mL) mustard powder
  • 1/2 tsp (2.5 mL) thyme, dried
  • 1/2 tsp (2.5 mL) salt
  • 1/4 tsp (1.25 mL) black pepper, freshly ground
  • 2 onions, large, cut in half
  • 8 whole cloves
  • 4 skinless chicken legs, separated into thigh and drumstick portions

Instructions

  1. Rinse beans and add to crock of slow cooker along with the bay leaf. Cover with 12 cups (3L) cold water. Cover and cook in slow cooker set to LOW for 6-8 hours. It works well to do this step overnight. The beans should be tender but not falling apart. Alternately, you can boil them on the stove for an hour or so until tender but not splitting.

  2. Remove 2 cups (500 mL) bean water from crock. You may use this later if beans are dry. Keep in fridge. Discard it later if you don't use it.

  3. Stir maple syrup, ketchup, cider vinegar, dry mustard powder, dried thyme, salt and pepper into beans. If you don't like sweet beans add less maple syrup. You can always adjust sweetness later.

  4. Cut onions in half and peel. Push two pieces of whole cloves into each of the halves. Add to the bean pot along with the skinless chicken pieces. Push them down to submerge as well as you can. Bone in chicken will give more flavour and match the longer cooking time.

  5. Cover and cook on LOW heat 4 hours. Then cook up to one additional hour with lid off to evaporate liquid and you get the desired level of "sauciness." How you want the beans is a matter of preference.

The salt is optional. The other ingredients lend lots of flavour if you need a lower sodium version. It also works to add more chicken depending on appetites and the number of people you have to feed.

Nutrition Info

  • Per 640 g serving Amount
  • Calories 490
  • Protein 38 g
  • Fat 8 g
  • Saturated Fat 2 g
  • Carbohydrate 67 g
  • Fibre 10 g
  • Sugar 31 g
  • Cholesterol 110 mg
  • Sodium 450 mg
  • Per 640 g serving % Daily Value
  • Potassium 33
  • Calcium 15
  • Iron 25
  • Vitamin A 6
  • Vitamin C 20
  • Vitamin B6 42
  • Vitamin B12 24
  • Folate 94
  • Magnesium 58
  • Zinc 56

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