These baked beans are simple to make, taste like "the real thing," and cook in your air fryer for ease and to avoid heating up the kitchen. The beans are full of smokey flavor and include bacon crumbles for a bit of salty flavor. Rather than sugar or artificial sweeteners, the beans get their sweetness from a little date puree (just mash some pitted dates in a cup with very hot water). Loaded with fiber and protein, the beans are actually "good for you," minus the sugar and weird additives in canned baked beans. And, unlike the canned baked beans, diabetics can eat these baked beans (in moderation, as always) without a huge blood sugar hit. We like the beans because they taste good. The beans are especially good with grilled chicken or pork, or try them with the recipe I posted recently for slow cooker pulled chicken (https://www.thenfeedthem.com/post/how-to-make-easy-inexpensive-smokey-pulled-chicken-in-your-slow-cooker-diabetic-friendly). Enjoy!
Easy Air Fryer Baked Beans (Diabetic Friendly) -- Serves 4
1 can of great northern beans, rinsed and drained
1/2 cup of chopped onion
2 tablespoons of tomato paste
1/8 teaspoon of pepper, or to taste
1/8 teaspoon of garlic powder
2 tablespoons of apple cider vinegar
1 teaspoon of Dijon mustard
1/2 teaspoon of liquid smoke
2 tablespoons of bacon crumbles
1/4 cup of date puree (see above or see https://www.thenfeedthem.com/post/how-to-make-date-puree-and-why-you-should-especially-if-you-re-diabetic-or-cutting-back-on-sugar)
1/2 - 3/4 cup of water or to desired thickness
Spritz a quart or one and a half quart baking dish with non-stick cooking spray and set it aside. In a large microwave-safe bowl mix the onion, tomato paste, pepper, garlic powder, vinegar, mustard, liquid smoke, bacon, date paste, and water together. Loosely cover the mixture and microwave it on high for 4-5 minutes until bubbly. Stir in the beans and pour the mixture into the prepared dish. Air fry the beans at 315 degrees for 30-40 minutes or until the sauce is quite thick and the beans are a little crusty on top (or cook them a little less, if you prefer--I like my beans quite thick). Let the beans cool a little before serving them.
Kommentare