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8 ounces smoked reduced-fat sausage or linguica, diced
4 ounces ground beef round
1 cup chopped onion
2 teaspoons chopped garlic
2 cans (15 ounces each) Kidney or Navy beans or 3 cups cooked dry-packaged Kidney or Navy beans, rinsed, drained
1 cup tomato sauce
1 cup reduced-sodium fat-free chicken broth
1/2 cup dry white wine or reduced-sodium fat-free chicken broth
1/4 cup packed light brown sugar
1 1/2 teaspoons ground cumin
1 1/2 teaspoons dried oregano leaves
1/2 teaspoon salt
1 teaspoon pepper
2/3 cup fresh white bread crumbs

1. Sauté sausage, ground beef, onion and garlic in large skillet until meat is browned and onion is tender, about 10 minutes. Drain well.
2. Combine meat mixture and remaining ingredients, except bread crumbs, in 2 1/2-quart casserole.
3. Bake at 350º F., uncovered for 1 hour. Sprinkle top of casserole with bread crumbs and bake until crumbs are lightly browned, 20 to 25 minutes.

Makes 6 servings (about 1 1/4 cups each).

TIP: Linguica is a Portuguese smoked sausage traditionally used in many dishes along coastal New England. It is spiced with garlic, cumin and red pepper. Chorizo or another smoked sausage can be substituted.

NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Nutrient Information Per serving:Calories 279; Fat 3g; % Calories from Fat 10; Potassium 709mg; Carbohydrate 42g; Folate 83mcg; Sodium 1095mg; Calcium 93mg; Protein 19g; Dietary Fiber 9g; Cholesterol 27mg

TIPS:

Soaking Dry-Packaged Beans:

Before cooking, soak dry-packaged beans to help soften and return moisture to the beans and reduce cooking time. Most beans will rehydrate to triple their dry size, so be sure to start with a large enough pot.

Preferred Hot Soak and Quick Soak Methods -- Hot soaking helps dissolve some of the gas-causing substances, making the beans easier to digest. For each pound beans, add 10 cups hot water; heat to boiling and let boil 2 to 3 minutes. Remove from heat, cover and set aside for at least one hour (Quick Soak), or up to 4 hours (Hot Soak).

Traditional Overnight Soak -- For each pound (2 cups) dry-packaged beans, add 10 cups cold water and let soak overnight, or at least 8 hours.

Cooking Dry-Packaged Beans:

• Drain soaking water and rinse beans; cook in fresh water. In general, beans take 30 minutes to 2 hours to cook depending on variety. Check bean packaging for specific cooking times and instructions.
• Spice up beans while they cook. Seasonings such as garlic, onion, oregano, parsley or thyme can be added to the pot while beans are cooking. Add acidic ingredients, such as tomatoes, vinegar, wine or citrus juices, only at end of cooking, when the beans are tender.
• Add salt only after beans are cooked to tender. If added before, salt may cause bean skins to become impermeable, halting the tenderizing process.
• To test for doneness, bite-taste a few beans. They should be tender, but not overcooked. When cooling, keep beans in cooking liquid to prevent them from drying out.

Recipe provided courtesy of The Bean Education & Awareness Network.