BBQ Baked Beans & Sausage

A hit with kids and adults alike, this version of the classic pork & beans offers a healthier kick with chicken sausage and kale.

bbq baked beans chicken sausageIngredients
  • 1/2 cup Organicville barbecue sauce
  • 1/2 cup water
  • 2 tablespoons tomato paste
  • 1 tablespoon brown sugar
  • Freshly ground pepper, to taste
  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, chopped
  • 4 cups chopped kale, (about 10 ounces)
  • 9 ounces cooked chicken sausage links, (about 3 links), halved lengthwise and sliced
  • 2 15-ounce cans great northern or navy beans, rinsed

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. Also try to choose a sauce that’s void of high fructose corn syrup.

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. If preparing foods in advance and you have the time, opt for dry beans, soak them overnight, then add to recipe per instructions.

  1. Whisk barbecue sauce, water, tomato paste, brown sugar,  and pepper in a medium bowl.
  2. Heat oil in a large saucepan over medium heat. Add onion and kale and cook, stirring occasionally, until the kale is 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.

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).

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

4 servings - about 1 1/3 cups each

Total Time: 30 minutes

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