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Hearty Cassoulet
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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
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:
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
