When I visited England recently, the British couple I stayed with presented “bangers (sausage) and beans” to their two very healthy, robust kids a few times a week for lunch or dinner — even breakfast. It was easy to make (less than 15 minutes from start to finish), hearty and healthy and the kids loved it. I thought, what a great way to get beans into your kids!
Then I remembered my own mother serving up a similar Saturday night treat for my sisters and me — only she called it franks and beans. Low-fat kielbasa and beans has since become a once-a-week favorite in my household.
Bangers and Beans
- Servings: 4
- Calories: 273
- Fat: 5.8 g. (19% of calories)
- Sat. fat: 1.9 g.
- Cholesterol: 35 mg.
- Fiber: 11.9 g.
- Protein: 26.4 g.
- Carbohydrates: 42.4 g.
- Sodium: 812 mg.
- Diet Exchanges: Milk 0; Vegetable 0; Fruit 0; Bread 2.8; Meat 2.3; Fat 0.3
- 1 can (16 oz) baked beans
- 1 pkg (14 oz) low-fat kielbasa
- 4 slices whole wheat bread
* yellow mustard
* prepared horseradish
1. Place beans in a sm saucepan and bring to a simmer over med heat.
2. Preheat broiler. Halve kielbasa lengthwise, then quarter crosswise. Broil, cut-side up, 5 min., or until browned.
3. Lightly toast bread; top with beans and kielbasa. Serve with the mustard and horseradish.