Hearty Cassoulet
Yield: Makes 6 servings
Cassoulet, a stew of beans baked with high-fat, high-sodium meats such as sausage and pork rind, is a French country classic. This version gets low-fat countryside flavor from turkey sausage and skinless chicken thighs.
Ingredients:
1
large onion, finely chopped
4
boneless skinless chicken thighs (about 1 pound), chopped
1/4
pound smoked turkey sausage, finely chopped
3
cans (about 15 ounces each) Great Northern beans, rinsed and drained
4
tablespoons tomato paste
1
teaspoon dried thyme leaves
1/2
teaspoon black pepper
3
tablespoons minced fresh parsley
Preparation:
1.
Heat oil in ovenproof Dutch oven over medium-high heat until hot. Add onion; cook and stir 5 minutes or until onion is tender. Stir in chicken, sausage and garlic; cook 5 minutes or until chicken and sausage are browned, stirring occasionally.
2.
Stir beans, 1/4 cup water, tomato paste, thyme and pepper into Dutch oven. Cover; reduce heat to medium-low. Simmer 15 minutes or until mixture is bubbly.
3.
Preheat broiler. Combine bread crumbs and parsley in small bowl; sprinkle over top of cassoulet. Broil, 4 inches from heat, 3 minutes or until bread crumbs are lightly browned.
Nutritional Information:
| Serving Size: |
| Fiber |
1 g |
| Carbohydrate |
59 g |
| Cholesterol |
45 mg |
| Saturated Fat |
2 g |
| Total Fat |
9 g |
| Calories from Fat |
18 % |
| Calories |
432 |
| Protein |
31 g |
| Sodium |
365 mg |
Dietary Exchange:
| Vegetable |
1 |
| Starch |
3-1/2 |
| Meat |
3 |
This recipe appears in:
French