Cowboy Chow

I made this this week and it’s a quick dinner recipe. It’s also VERY adaptable … I was missing several of the ingredients so I just made a few substitutions and it still tasted great. And it makes GOOOOOOOD leftovers. From Busy Cooks Lowfat Cookbook.

~ 1 package low-fat smoked sausage, cut into bite-size pieces
~ 1 cup thick and chunky salsa (I just use whatever is in the fridge … this time it was mango salsa from Walmart!)
~ 1 cup original western barbecue sauce (I didn’t have any so I mixed a little A-1 and ketchup together.)
~ 1 (10 oz) can whole kernel corn, drained (I’ve used frozen before.)
~ 1 can dark red kidney beans, drained
~ 1 can pork and beans, drained, all visible chunks of fat removed (Didn’t have these either LOL so I used baked beans.)
~ 1/2 cup chopped onion or frozen chopped onions

In microwave:
Spray 3 quart microwaveable bowl with nonfat cooking spray.
In the bowl combine the sausage, salsa, barbecue sauce, corn, kidney beans, pork and beans and onion until well mixed.
Cover and place in microwave.
Cook 5-6 minutes on high, turning every 2 minutes.

On stove:
Spray a large saucepan with nonfat cooking spray.
In the bowl combine the sausage, salsa, barbecue sauce, corn, kidney beans, pork and beans and onion until well mixed.
Bring to a boil. Reduce heat to low. Cover and simmer for 5 minutes

Slow cooker:
Spray a slow cooker with nonfat cooking spray.
In the bowl combine the sausage, salsa, barbecue sauce, corn, kidney beans, pork and beans and onion until well mixed.
Cover and cook on low for 3 hours.

4 points per 1 cup serving. Lots of fiber because of all the beans, too.