Thu, May 24 2012

Better-than-baked beans with spicy wedges

Students' cuisine may be the butt of many a joke, but with these nutrient-packed, low-fat and cheap beans, they get the last laugh
Ingredients
* 1 tsp oil * 1 onion , halved and thinly sliced * 2 rashers streaky bacon , cut into large-ish pieces * 1 tsp sugar , brown if you have it * 400g can chopped tomatoes * 200ml stock from a cube * 410g can cannellini beans , butter or haricot beans in water FOR THE WEDGES * 1 tbsp white flour (plain or self-raising) * 0.5 tsp cayenne pepper , paprika or mild chilli powder * 1 tsp dried mixed herb (optional) * 2 baking potatoes , each cut into 8 wedges * 2 tsp oil
Nutrition Information
399 kcalories, protein 19g, carbohydrate 60g, fat 11 g, saturated fat 2g, fibre 0g, salt 1.14 g
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  1. Heat oven to 200C/fan 180C/gas 6. For the wedges, mix the flour, cayenne and herbs (if using), add some salt and pepper, then toss with the potatoes and oil until well coated. Tip into a roasting tin, then bake for about 35 mins until crisp and cooked through.
  2. Meanwhile, heat the oil in a non-stick pan, then gently fry the onion and bacon together for 5-10 mins until the onions are softened and just starting to turn golden. Stir in the sugar, tomatoes, stock and seasoning to taste, then simmer the sauce for 5 mins. Add the beans, then simmer for another 5 mins until the sauce has thickened. Serve with the wedges.
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