Tuesday, October 18, 2011

Hot Dish Madness - Cowboy Bean Casserole

Last spring I put together some lower calorie but tasty updates to traditional casseroles and hot dishes. Having everything pre measured and portioned out really helped us track the calories and lose weight.

I used to love this bean casserole when my Mom used to make this for us when we were kids. What I have done is fancied it up a bit to give it some different layers of flavor. Serve this with a salad and you have a pretty good meal.

People have been asking me for the recipes so it is time to get them posted as we move into the cooler part of the year.

Cowboy Bean Casserole  
28 oz Van Kamps Pork and Beans 
1 Can Red Beans
1 Can Black Beans
1 lb Lean Ground Beef
8 oz Smoked Sausage
8 oz Cooked and Drained Bacon
1 Medium Onion
1 Envelope Onion Soup Mix
1/2 Cup Ketchup
2 TBS Brown and Spicy Mustard
1/2 Cup Brown Sugar
1/2 Cup French's French Fried Onions      
Total Calories    3545
Calories Per Serving    295
Makes 12 Servings

Fry the smoked sausage and set aside. Brown the lean ground beef and set aside. Slice up the onion and fry it till it is translucent. Dice and fry the bacon until brown and set aside. Mix all the ingredients with the exception of the french fried onions and put into a 9 x12 casserole. Top with the French Fried Onions and bake at 350 degrees for 40 minutes.

If you want to save a few more calories and carbs you can substitute Splenda Brown Sugar for the regular Brown Sugar.


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