September 26th, 2011 by Digestive Detective
A hit with kids and adults alike, this version of the classic pork & beans offers a healthier kick with chicken sausage and kale.
- 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
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.
- Whisk barbecue sauce, water, tomato paste, brown sugar, and pepper in a medium bowl.
- 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.
- 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