Easy Bean Casserole

1 1/3 cups frozen soy crumbles or re-hydrated textured vegetable protein

½ cup onion, diced

½ cup ketchup, no-salt-added

¼ cup brown sugar

1 tsp. dry mustard

2 tsp. vinegar

½ tsp. chili powder

1 (16-oz.) can no salt added pinto beans, northern beans or butter beans, drained and rinsed

1 (16-oz.) can vegetarian low-fat baked beans

1 (16-oz.) can no salt added kidney beans, drained and rinsed

Optional:  green beans or wax beans, frozen

In a non-stick skillet sprayed with cooking spray, sauté onions until tender, adding water if needed.  Combine all ingredients and heat until warm or place in oven and bake at 350° for 30 minutes.  This dish freezes well.

Note:  ½ pound reduced-fat ground beef or turkey breast can be used in place of soy crumbles.

Look for textured vegetable protein in the natural food section of the store.  Add an equal amount of boiling water to the dry crumbles and let stand to re-hydrate, then use like ground meat.

Yield: 6 servings (1 cup each)

PER SERVING: 
CALORIES: 314                 
FAT: 1.6g            SATURATED FAT: 0.1g
SODIUM  420 mg      
CARBOHYDRATE: 60g     
PROTEIN: 19g     
FIBER: 16g    
CHOLESTEROL: 0mg

WeightWatchers Points:  6

Diabetic Exchange: 1 very lean meat, 4 carbohydrate /starch

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