I love these baked beans from The Happy Herbivore Cookbook. I can't imagine 4th of July or any cookout without them. For best results, make them ahead of time. They're best a few hours old at room temp!
Baked Beans - serves 4
1/2 onion, diced 1 garlic clove, minced 15 oz can navy beans (drained, not rinsed) 2 tbsp ketchup 2 tbsp molasses 1 tsp Dijon mustard 1 tbsp low sodium soy sauce 2-3 tbsp pure maple syrup dash cayenne pepper (optional) salt and pepper, to taste
Preheat oven to 300F. Cook onion and garlic in 1/4 cup water over high heat until the onion is translucent, about 2 minutes. Add remaining ingredients and bring to a boil. Once boiling, remove from heat and transfer mixture to a casserole dish, cover with foil and bake for 30 minutes. Remove from oven and let beans rest for 15 minutes, allowing the sauce to thicken. Stir to incorporate just before serving.
per serving: 160 calories, 0.1g fat, 33.9g carbohydrates, 6g fiber, 13.7g sugars, 6.3g protein.