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BBQ Baked Beans & Sausage

July/August 2008

Your rating: None Average: 4.1 (166 votes)

Here we turn baked beans into an easy main dish by adding chicken sausage and collard greens. Serve with: Coleslaw and cornbread.



READER'S COMMENT:
"Looks yummy - but agree that I would replace the collard greens with spinach! BUT THIS IS SUPPOSE TO BE HEALTHLY??? Suggest you forget about the molasses (!) and substitute Kraft LIGHT bbq sauce to cut down on the sugar related carbs...
BBQ Baked Beans & Sausage

Makes: 4 servings, about 11/3 cups each

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Ingredients

  • 1/2 cup prepared barbecue sauce, (see Shopping Tip)
  • 1/2 cup water
  • 2 tablespoons tomato paste
  • 1 tablespoon molasses
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 tablespoon canola oil
  • 1 medium onion, chopped
  • 4 cups chopped collard greens, (about 10 ounces), tough stems removed
  • 9 ounces cooked chicken sausage links, (about 3 links), halved lengthwise and sliced
  • 2 15-ounce cans great northern or navy beans, rinsed (see Note)

Preparation

  1. Whisk barbecue sauce, water, tomato paste, molasses, salt and pepper in a medium bowl.
  2. Heat oil in a large saucepan over medium heat. Add onion and collard greens and cook, stirring occasionally, until the collards are wilted, 3 to 5 minutes. Add sausage and cook, stirring, until beginning to brown, about 3 minutes more.
  3. Reduce heat to medium-low; add beans and the sauce mixture to the pan. Gently stir to combine, cover and cook until heated through, about 3 minutes.

Tips & Notes

  • Shopping tip: Check the sodium of your favorite barbecue sauce—some can be quite high. This recipe was developed with a sauce containing 240 mg sodium per 2-tablespoon serving.
  • Note: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Nutrition

Per serving: 444 calories; 8 g fat (1 g sat, 2 g mono); 45 mg cholesterol; 66 g carbohydrates; 28 g protein; 14 g fiber; 653 mg sodium; 987 mg potassium.

Nutrition Bonus: Folate (61% daily value), Vitamin A (50% dv), Vitamin C (35% dv), Magnesium (33% dv), Iron (23% dv).

Carbohydrate Servings: 3 1/2

Exchanges: 3 starch , 2 vegetable, 1 lean meat, 2 plant-based protein


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