Hearty Cassoulet
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Hearty Cassoulet
YIELD Makes 6 servings
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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 | tablespoon olive oil |
| 1 | large onion, finely chopped |
| 4 | boneless skinless chicken thighs (about 1 pound), chopped |
| 1/4 | pound smoked turkey sausage, finely chopped |
| 3 | cloves garlic, minced |
| 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 |
| 1/2 | cup bread crumbs |
| 3 | tablespoons minced fresh parsley |
PREPARATION:
- 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.
- 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.
- 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.
This recipe appears in:
French
NUTRITIONAL INFORMATION:
| 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 |
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