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Ready In:
35 minutes
Serves: 8
A delicious and tangy dish your family will love.
What you'll need
glass baking dish
Pan
Oven mitt
Sharp knife
Spatula or spoon
3 bowls
muffin tin
small knife/zester
Toothpick
Ingredients
Serves 8
of Nonstick Cooking Spray
2 tablespoons Vegetable Oil
2 cups Onion (about 2 medium onions), chopped
2 cloves Garlic minced
1/4 cup Ketchup
1/4 cup Yellow Mustard
3 tablespoons Dark Molasses (feel free to use less)
1/4 teaspoon Paprika
1/4 teaspoon Garlic Powder
1/4 teaspoon Onion Powder
28 ounces Great Northern White Beans equivalent to two 14-oz cans, drained and rinsed
1 cup All-purpose Flour
1 cup Whole Wheat Flour
1/2 cup Yellow Cornmeal dry
1 tablespoon Baking Powder
1 teaspoon Salt (feel free to use less)
1 tablespoon Orange Zest (peel)
1 cup Buttermilk low-fat
2 Eggs large
1/4 cup Brown Sugar (feel free to use less)
1/2 cup Banana mashed (about 1 large banana)
Directions
1.Heat oven to 350°F. Spray a 9 x 11-inch glass baking dish with nonstick cooking spray and set aside.
2.In a pan, heat vegetable oil over medium heat. Add onion and garlic and cook, stirring occasionally, until light brown, about 5 minutes. Remove from heat.
3.In a bowl combine ketchup, mustard, molasses, paprika, and garlic and onion powders.
4. In the prepared baking dish, combine cooked onion, beans, and ketchup mixture. Put in oven and cook for about 15 to 20 minutes or until heated through. The beans will have a bit of crust on top.
5.While beans are baking, lightly spray a 12-cup standard muffin tin with nonstick cooking spray.
6. In a bowl, combine flours, cornmeal, baking powder, and salt. Mix together.
7.Using a small knife or zester, remove 1 tablespoon of peel from oranges. If using a knife to remove peel, mince peel.
8. In a bowl, combine buttermilk, eggs, brown sugar, banana, and orange peel. Mix well.
9. Using a rubber spatula, mix the wet ingredients into the dry mixture. Be careful not to over mix, as muffins will be tough.
10. Spoon batter into prepared muffin tin cups, 3⁄4 full. Bake for 15 to 20 minutes, or until muffins are brown on top and a toothpick comes out clean. Remove from oven and place on wire rack
to cool.
11.Serve with BBQ Baked Beans.
Nutrition Facts
Serving Size 0.75 cup
Serving Per Container 8
| Amount Per Serving | ||
|---|---|---|
| Calories 320 | ||
| % Daily Value* | ||
| Total Fat 5 g | 6% | |
| Saturated Fat 1 g | 5% | |
| Sodium 420 mg | 18% | |
| Total Carbohydrate 56 g | 20% | |
| Dietary Fiber 8 g | 29% | |
| Protein 14 g | ||
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
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