Meals Matter

BBQ King

Contributed By: rwilson4training
Abs Diet Cookbook

Number of Powerfoods: 5

Ingredients

5 ounces Smoked turkey kielbasa, diced

1 Small onion, chopped

1 can (3 ounces) sliced mushrooms

1 clove Garlic, minced

1 can (16 ounces) baked beans

1 can (8 ounces) navy beans, drained

1 can (14 ½ ounces) puréed tomatoes

¼ cup Seasoned bread crumbs

¾ tablespoon Ground flaxseed

¾ tablespoon Olive oil

Preparation

1. Preheat your oven to 350°F. Put the kielbasa in a 2-quart baking dish, and bake until browned (about 5 minutes). Drain the fat and set the dish aside.

2. In a nonstick skillet over medium-high heat, cook the onion, mushrooms, and garlic for 5 to 7 minutes. Transfer to the baking dish, then add the beans and tomatoes, plus salt and pepper to taste.

3. Bake for 20 minutes or until the edges bubble.

4. In a small bowl, mix the bread crumbs and flaxseed with the oil. Sprinkle over the sausage mixture, and broil 4 to 5 inches from the heat until the top is golden (about 3 minutes).

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Recipe Details

Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Special Features: Quick to Prepare (under 30 minutes)
Kids Love It
Kids can help make it
Meal Type: Entree

Nutrient Information

Calories: 348
Total Fat: 8.5 g
Saturated Fat: 2 g
Carbohydrates: 53 g
Protein: 20 g
Sodium: 1463 mg
Fiber: 13 g