Brags go out to the hubs for this little wonderful dinner last night (and then "lunch" again at 0100 at work). So yummy, so easy, so....manly (but this chick digs it too!). I woke up yesterday afternoon to the smell of something delicious floating out of the slow cooker but wasn't allowed to tinker with The Man's meal-making. No problem. I love to cook but I love to be cooked for on my work and sleep days. No complaints from me at all! and, boy, was I in heaven when he was finished.
The basic idea is that he made pinto "brown" beans but instead of the usual ham, he used boneless country ribs for the seasoning meat. Then he added an easy but really tasty BBQ sauce (Steven Raichlen, of course!) and served it ladled over microwaved sweet potatoes and with a big side of steamed of broccoli. It was divine! Both times!
A word about the nutrition counts. I am not a low-carb at any cost diet fan. I am a good whole food vs processed food (carb) girl. Sweet Potatoes? Yes! Beans? Yes! Hostess Cupcakes? Yeeee....NOOOOOO! So while this recipe does, indeed, contain 75 carbs it also balances that out with 20, (TWENTY) grams of fiber. Those are very good carbs, my friends, and we heartily enjoyed every one of them.
Gene's Homemade Pork and Beans for the Slow Cooker
Recipe by Gene Muse
Makes 10 cups
1 lb boneless Country Ribs (or Pork Roast cut into 2" wide strips)
32 oz Chicken Broth (plus enough water to cover beans by 2" in slow cooker
12 oz dried Pinto Beans (or black, small kidney or navy beans)
2 tsp salt
I cup BBQ Sauce (recipe below) (Can add more if you want it sweeter)
1) Place ribs, chunked, into a large saucepan and cover with water. Bring to a boil on the stove and then simmer for 15 minutes to render most of the fat.
2) Pour beans, broth, and salt into the slow cooker. Add the pork chunks on top (disposing of the water/fat). Make sure pork and beans are covered by enough liquid to cover by 2 inches.
3) Cook on High for 6 hours or Low for 10 hours. Meanwhile make the BBQ sauce (recipe following).
4) Check beans for tenderness. If too much liquid remains (you don't want them too soupy once you add the BBQ sauce), drain. Add BBQ sauce, stir, and cook for an additional hour.
This is a great recipe to make and then freeze individual or half as a family portion.
Nutrition for 1 small sweet potato plus 1 cup pork and beans: Calories: 351; Protein: 19; Carbs: 75; Fat: 3; Fiber: 20.
Basic Barbecue Sauce
Recipe from How to Grill by Steven Raichlen
Makes 2 1/2 cups
2 cups ketchup
1/4 cup cider vinegar
1/4 cup Worcestershire Sauce
1/4 cup brown sugar, firmly packed
2 Tbsp mustard (prepared, we use spicy brown mustard)
2 tsp liquid smoke
1/2 tsp black pepper
1 Tbsp of your favorite barbecue rub (We use this recipe also from Steven Raichlen: Dry Rub)
1 Tbsp Tabasco sauce (we omit this)
Whisk together all ingredients in a small saucepan and bring to a boil. Reduce heat to a simmer for about 15 minutes until sauce is dark, rich, and thickened.