Most recipes for baked beans, especially those that come in tins, are extremely high in sugar content. With approx nine teaspoons per tin, this is way too much sugar for those unfortunate sufferers of diabetes type 2 and awkward for type 1 with judging their insulin levels. As a result most diabetics shy away or sometimes go for a reduced sugar and salt version. I hope my recipe, diabetic spicy baked beans with sausage and smoked bacon, will help. I think it absolutely rocks, not just in taste but also style. Served with a small bread roll or slice of toast. Mmmm!
1 to 2 cloves garlic, finely diced
1/2 teaspoons celery salt
1 teaspoon piri piri seasoning
1/2 to 1 red onion, finely diced
3 to 4 mushroooms, sliced
1 to 2 teaspoons chopped fresh dill
1 teaspoon nam pla (fish sauce)
1 teaspoon white balsamic or cider vinegar
1 to 2 teaspoons diabetic sugar
1 teaspoon smoked paprika
1 (500g) tin borlotti beans
1 (500g) tin tomatoes
2 Cumberland sausages
4 to 6 rashers smoked bacon
grated cheese (optional)
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Put the garlic, celery salt and piri piri seasoning into one small pile on a chopping board. Using the edge of a knife mash all three into a puree.
In a medium sized ovenproof casserole dish over a medium heat add the butter and melt. Add the onions then cook and stir until soft, about 4 to 6 minutes. Make sure the heat is not too high or the onions will caramelize and turn brown. We don't want this as it adds the wrong flavour to the final dish.
Add the sliced mushrooms and the garlic puree then stir until soft. Reduce the heat to low. Now add the dill, nam pla, vinegar of choice, diabetic sugar and smoked paprika. Stir until sugar has dissolved.
Add the beans, followed by the tomatoes. Cover the saucepan with a lid and simmer until the liquid has reduced to a thick sauce, stirring occasionally. This should take around 45 to 60 minutes.
Preheat the oven to 200 degrees C.
Place the sausage and bacon in an ovenproof dish and grill until cooked rare, about 6 minutes for the bacon and 10 minutes for the sausages, turning frequently. Remove from the heat, chop up and add to the beans. Cover with aluminium foil.
Bake in the preheated for 20 minutes until the sausages and bacon are no longer pink in the centre. After the 20 minutes is up, for that little extra treat you can grate a little cheese on top and melt.