Low-Fat Tropical Baked Beans (High Fiber)

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Servings: 1 Difficulty: Intermediate
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A zesty fusion of savory sausage and sweet tropical fruits creates a unique, high-fiber bean casserole.
Low-Fat Tropical Baked Beans (High Fiber (7 PTS recipe image
Low-Fat Tropical Baked Beans (High Fiber (7 PTS recipe image
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Low-Fat Tropical Baked Beans (High Fiber)

Author: chefs-mate Cooking Method: Cuisine: Courses:
Difficulty: Intermediate
Servings: 1 Calories: 1001.8

Description

This unique baked bean dish bridges the gap between savory comfort food and bright, tropical flavors. Ground turkey sausage provides a lean protein base, while a medley of red, black, and navy beans offers substantial fiber and texture. The secret lies in the addition of tropical fruit salad, coarsely chopped prunes, and tangy mango chutney, which meld with cider vinegar and warm spices like cumin and allspice to create a complex, sweet-and-savory sauce. Jicama adds a pleasant crunch that holds up during baking. This hearty, low-fat meal is perfect for a healthy weeknight dinner or a potluck contribution that stands out with its exotic twist on a classic American staple.

Ingredients

Directions

  1. Preheat oven to 350F (175C).
  2. In a small skillet over medium heat, cook the turkey sausage until browned and cooked through, about 5 to 7 minutes.
  3. Drain the sausage thoroughly on paper towels, then crumble it into small pieces.
  4. Discard all but 1 teaspoon of the fat from the skillet.
  5. Add the cubed jicama to the skillet and saut until it begins to brown and soften, about 5 minutes.
  6. In a 2-quart casserole dish, combine the cooked sausage, sauted jicama, tropical fruit salad, red beans, black beans, navy beans, diced tomatoes with juice, chopped prunes, mango chutney, cider vinegar, cumin, allspice, and red pepper flakes.
  7. Stir all ingredients together until well blended.
  8. Cover the casserole dish tightly with foil or a lid.
  9. Bake in the preheated oven for 30 minutes, or until heated through and flavors have melded.

Nutrition Facts

Servings 1

Amount Per Serving
Calories 1001.8kcal
% Daily Value *
Total Fat 53.3g82%
Saturated Fat 21.0g105%
Cholesterol 129.2mg44%
Sodium 1438.6mg60%
Total Carbohydrate 69.8g24%
Dietary Fiber 17.2g69%
Sugars 26.8g
Protein 66.2g133%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: baked beans, tropical, high fiber, low fat, turkey sausage, jicama, mango chutney, fruit salad, prunes, bean casserole, cumin, healthy dinner, vegetarian option, slow cooker friendly, meal prep, protein rich, spicy sweet, comfort food, family friendly, one pot meal
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