BBQ Baked Beans

These BBQ Baked Beans are a hearty, high-protein dish that combines the rich flavors of sweet and smoky barbecue with nutritious beans. Perfect as a side or a main dish, they are sure to please any BBQ lover.

Ingredients

• Canned navy beans - 400 g
• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Smoked paprika - 1 teaspoon
• Ground cumin - 1 teaspoon
• BBQ sauce - 100 g
• Maple syrup - 1 tablespoon
• Dijon mustard - 1 tablespoon
• Salt - 1/2 teaspoon
• Pepper - 1/4 teaspoon
• Cooked and crumbled turkey or chicken sausage - 100 g

Steps

1. Preheat your oven to 180°C (350°F).
2. In a medium oven-safe skillet, heat the olive oil over medium heat.
3. Add the diced onion and sauté for about 5 minutes until softened.
4. Stir in the minced garlic, smoked paprika, and ground cumin, cooking for an additional 1-2 minutes until fragrant.
5. Add the canned navy beans (drained and rinsed), BBQ sauce, maple syrup, Dijon mustard, salt, pepper, and the cooked sausage to the skillet. Stir to combine.
6. Bring the mixture to a simmer, then remove from heat.
7. Transfer the skillet to the preheated oven and bake for 20 minutes, allowing the flavors to meld and the sauce to thicken.
8. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 8 g
• Sodium: 600 mg
• Cholesterol: 40 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• High in protein from beans and sausage, promoting muscle health.
• Rich in dietary fiber, aiding in digestion and heart health.

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