BBQ Baked Beans & Sausage
From EatingWell: July/August 2008
Here we turn baked beans into an easy main dish by adding chicken sausage and collard greens. Serve with: Coleslaw and cornbread.
- 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)
- Whisk barbecue sauce, water, tomato paste, molasses, salt and pepper in a medium bowl.
- 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.
- 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.
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
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Preparation/ Technique
- July/August 2008