Recipe: Checkerboard Baked Beans

A heart-healthy and surprisingly filling dish
A bowl and pan of multicolored baked beans made with coins of low-fat kielbasa

Baked beans can make a great side dish, but this recipe, which includes low-fat kielbasa, makes for a hearty, filling dinner.

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1 1/2 cups cooked black eyed peas (canned works just fine)
1 cup cooked black beans (canned works just fine)
14 ounces low-fat kielbasa
1 large sweet onion, chopped and sautéed for 5-7 minutes before baking
1 cup sodium-free tomato sauce
2 teaspoons ground mustard
1 teaspoon chili powder
1/3 cup brown sugar twin (sweetener)
1 tablespoon brown sugar
1 tablespoon lemon juice


  1. Preheat oven to 375 degrees.
  2. Spray large oven-safe casserole with vegetable oil spray.
  3.  If you are using canned beans, drain and rinse well.
  4. Place measured amount of beans in the sprayed casserole dish.
  5. Slice kielbasa thinly and then cut slices into quarters; add to beans.
  6. Add sautéed onions, tomato sauce, ground mustard, chili powder, brown sugar twin, brown sugar and lemon
  7. Mix well. Do not cover. Place in oven and bake for 45 minutes, stirring once or twice during the baking

Nutrition information (per serving)

Calories: 376 (8% calories from fat)
Total fat: 3.1 g
Saturated fat: 0.9 g
Protein: 26 g
Carbohydrates: 61 g
Fiber: 10.5 g
Cholesterol: 24 mg
Potassium: 1003 mg
Sodium: 602 mg
Omega 3 fatty acids: 0.2 g

Source: Recipe developed and copyrighted by Kristine M. Napier, MPH, RD, LD. Reprinted with permission from “Eat Away Diabetes: Beat Type 2 Diabetes by Winning the Blood Sugar Battle.” Kristine Napier / Paperback / Prentice Hall Press / May 2002. This cookbook is available in bookstores or online from or

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