Baked beans are an all-American summer standby.

Although a recipe for classic baked beans is simple — dried beans, water, salt, dry mustard, molasses, brown sugar and salt pork — that last ingredient typically sends the fat and sodium levels through the roof.

Jean Anderson, author of "The Nutrition Bible" (Morrow), estimates a serving of baked beans has nearly 400 calories, 13 grams of fat and more than 1,000 milligrams of sodium.

This recipe for Picnic Beans makes several substitutions for the sake of nutrition and convenience in preparation. For starters, use canned beans to eliminate the need for an overnight soaking.

Then, when it comes to flavoring the beans, skip the traditional salt pork in favor of leaner and less salty Canadian bacon and no-salt-added tomato sauce.

Beans not only are economical for large gatherings such as potlucks and picnics, they're also loaded with soluble fiber, an important factor in lowering LDL cholesterol. A complex carbohydrate, beans satisfy the appetite longer by allowing a slow, steady rise in blood-glucose levels.

Shopping tip: The combination of beans in this recipe is attractive, but you may choose all one type, or mix and match various types to suit your family's tastes.

When choosing molasses, the labels can be confusing: There are light (mild), dark and blackstrap versions. Blackstrap molasses usually includes nutrition labeling touting its superior health qualities. All molasses contains iron, calcium and phosphorus, although blackstrap generally has a more bitter aftertaste.

Preparation tip: Rinsing canned beans washes away 23 percent to 45 percent of the sodium, according to Roberta Duyff, a registered dietitian and spokeswoman for the Canned Food Alliance. Or you might want to try a reduced-sodium or no-salt-added product.

Picnic Beans

2 slices (1 ounce each) Canadian bacon, chopped

2/3 cup chopped onion

1 (16-ounce) can black beans, rinsed and drained

1 (16-ounce) can light red beans, rinsed and drained

1 (16-ounce) can pinto beans, rinsed and drained

1 (16-ounce) can Great Northern beans, rinsed and drained

2 (8-ounce) cans no-salt-added tomato sauce

cup cider vinegar

3 tablespoons molasses

cup brown sugar

1 teaspoon chili powder

Place Canadian bacon and onion in a nonstick skillet. Cook over medium-low heat, stirring frequently, until onions are tender and edges of bacon are lightly browned.

Place beans in mixing bowl. Add Canadian bacon-onion mixture. Combine remaining ingredients and pour over beans; stir to blend. Spoon into 2-quart baking dish.

Bake, uncovered, at 350 degrees, 45 to 60 minutes.

Makes 12 servings.

Per serving: 185 calories (5 percent from fat), 1 gram total fat (trace saturated fat), 2 milligrams cholesterol, 34 grams carbohydrates, 10 grams protein, 322 milligrams sodium, 8 grams dietary fiber.

— Recipe developed for the Kansas City Star by professional home economists Kathryn Moore and Roxanne Wyss. For great flavor and plenty of good nutrition, use a combination of beans.