Below is one of my family's favorites—"Lean" Cowboy Beans. Dump a few cans, chop an onion, toss in a few other common ingredients, and heat for a few hours. Often I'll put everything in the pot the night before and stick it in the fridge. Then, the next day, I'll have one of the kids take it out, plug it up, and heat it for 1-2 hours. Voilà! Dinner! With 18 grams of protein per serving, this dish is great for the runner.
"Lean" Cowboy Beans (John D. Allen—Rye, CO)
1 lb. ground turkey
16-0z. can baked beans, undrained
16-oz. can kidney beans, drained
2 cups onions, chopped
3/4 cup brown sugar
1 cup ketchup
2 Tbsp. dry mustard
1/4 tsp. salt
2 tsp. cider vinegar
1. Brown turkey in nonstick skillet over medium heat.
2. Combine all ingredients in slow cooker sprayed with non-fat cooking spray.
3. Cover. Cook on high 1-2 hours.
Makes 8 servings
Per serving: 320 calories (50 calories from fat), 5g total fat (1g saturated, 0g trans), 35mg cholesterol, 880mg sodium, 52g total carbohydrate (7g fiber, 30g sugar), 18g protein, 10%DV vitamin A, 8%DV vitamin C, 6% DV calcium, 15%DV iron.
Note: For a milder taste, sauté the chopped onions with the turkey in Step 1. You may also decrease the dry mustard to 1 Tbsp., or according to your taste. Also, if your family is like mine you also might want to pick up a bottle of Beano. :-)