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