INGREDIENTS
2 cups dry Navy Beans (or any other dry beans)
Water
1/2 cup brown sugar
1/4 cup molasses or maple syrup
1 cup lowfat milk (or 1 cup bean liquid)
1 teaspoon salt

PREPARATION
Starting with 2 cups of dry Navy Beans (1 pound,) clean, soak, drain, and rinse beans. Ina large saucepan, add beans and 6 cups of fresh water. Bring to a boil and simmer for 2 hours. Drain the beans (be sure to save 1 cup of this liquid if you plan to substitute it for milk.) In a 4-quart casserole dish (10-inch diameter; 4-1/2-inch depth) combine the beans, milk (or bean liquid,) brown sugar, molasses (or maple syrup,) and salt. Bake at 350°F for 1 hour.

NUTRITIONAL INFORMATION (per serving)*
Servings per recipe: 6
Serving size: 1 cup
Calories: 356
Carbohydrates: 63g
Fat: 1g
Cholesterol: 0mg
Protein: 17g
Fiber: 10g
Sodium: 383mg

FOOD EXCHANGES
3 starch
1 fruit
1 protein

*Nutritional analysis used lowfat milk instead of bean liquid.