Mom's Pennsylvania Dutch Beans
- 1 pound dried baby lima beans
- 4 cups water
- 1 1/2 teaspoons salt, divided
- Cooking spray
- 1 cup chopped yellow onion
- 1 teaspoon minced garlic
- 1/2 cup fat-free, less-sodium chicken broth
- 1/3 cup packed light brown sugar
- 3 tablespoons butter, cut into pieces
- 1 tablespoon molasses
- 2 teaspoons dry mustard
- 1 cup light sour cream (such as Daisy)
Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain beans; return to pan. Add 4 cups water and 1 teaspoon salt; bring to a boil. Reduce heat, and simmer 1 hour. Drain and set aside.
Preheat oven to 350°.
Wipe pan dry with paper towel. Heat pan over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 5 minutes or until tender. Add garlic to pan; sauté 30 seconds. Combine beans, remaining 1/2 teaspoon salt, onion mixture, broth, and next 4 ingredients (through mustard) in a 13 x 9-inch baking dish coated with cooking spray. Bake at 350° for 1 hour. Remove from oven; stir in sour cream. Serve immediately.
Many Pennsylvania Dutch dishes trace their origins to the 17th-century German immigrants who farmed the southeast part of the state. This bean bake, with its tangy-sweet sour cream sauce, is one of them.
- Yield: 10 servings (serving size: about 2/3 cup)
|Calories per serving:||241|
|Caloriesfromfat per serving:||22%|
|Fat per serving:||6g|
|Saturated fat per serving:||3.9g|
|Monounsaturated fat per serving:||0.9g|
|Polyunsaturated fat per serving:||0.3g|
|Protein per serving:||10.7g|
|Carbohydrate per serving:||37g|
|Fiber per serving:||8.5g|
|Cholesterol per serving:||9mg|
|Iron per serving:||2.9mg|
|Sodium per serving:||213mg|
|Calcium per serving:||49mg|