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Maple Baked Beans















Low Fat, Fat-Free, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium


2 cups white kidney beans, canned
soaked overnight, prefer cannellini
1 each ham
knuckle, soaked
2 each thyme sprigs
1 large rosemary sprigs
1 each bay leaves
1 large onions
4 cloves garlic
4 strips lemon zest
½ cup maple syrup
1 tablespoon dijon mustard


Soak the beans overnight in plenty of water, then drain.

Put into a pan and cover with fresh water.

Boil hard for 10 minutes. Reduce heat and simmer until tender - about 45 to 60 minutes.

Drain, reserving cooking water.

Put half the beans, together with half the onion and garlic, into a large, oven proof casserole.

Add herbs, tied together with a piece of string.

Bury two of the strips of lemon zest in the beans.

Lay the ham knuckle on top, then cover with remaining beans, onions, garlic and lemon zest.

Mix syrup, Tabasco and mustard and pour over.

Season lightly with salt and pepper, then pour over just enough of the reserved cooking water to cover.

Cover the casserole tightly and bake at 150 degrees F gas mark 2 for 3 hours.

Arrange the apple pieces decoratively over the beans.

You may not need them all.

If there is rather too much liquid left in the dish, scoop a little more out so that the apples can perch more comfortably.

Dot with butter and return to the oven for an hour.

If using rum, pour it over the top just before serving.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 111g (3.9 oz)
Amount per Serving
Calories 1422% of calories from fat
 % Daily Value *
Total Fat 0g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 28mg 1%
Total Carbohydrate 10g 10%
Dietary Fiber 4g 14%
Sugars g
Protein 11g
Vitamin A 0% Vitamin C 5%
Calcium 7% Iron 13%
* based on a 2,000 calorie diet How is this calculated?


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