1-pot Fuss-free Cassoulet
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Meats, Grains | French | Casseroles, Sausages | 6 | Servings |
INGREDIENTS
| 1 | T | Vegetable oil |
| 1/2 | lb | Kielbasa sausage, cubed |
| 2 | Onions, chopped | |
| 2 | Garlic cloves, minced | |
| 2 | Carrots, sliced | |
| 2 | Celery stalks, chopped | |
| 1/2 | t | Dried thyme |
| 1/4 | t | Pepper |
| pn | Cloves | |
| 19 | oz | Canned tomatoes |
| 3/4 | c | Chicken stock |
| 1 | Bay leaf | |
| 38 | oz | Canned white pea beans |
| drained and rinsed | ||
| 2 | T | Butter |
| 2 | Garlic cloves, minced | |
| 2 | c | Fresh bread crumbs |
| 2 | T | Fresh parsley, chopped |
INSTRUCTIONS
The traditional French dish takes days to prepare and contains a generous portion of high-fat meats. By using sausage only, preparation time, fat and calories are all cut down without sacrificing flavour. In large Dutch oven, heat oil over medium heat; cook sausage, onions, garlic, carrots, celery, thyme, pepper and cloves, stirring, for about 5 minutes or until onions are softened. Add tomatoes, breaking up with fork. Add chicken stock and bay leaf; bring to boil. Add beans; reduce heat and simmer for about 30 minutes or until slightly thickened. Discard bay leaf. [Can be prepared to this point, cooled, covered and refrigerated for up to 1 day. Or freeze for up to 1 week; thaw in refrigerator for up to 36 hours. Add 45 minutes to 1 hour to baking time.] Topping: In saucepan, melt butter over medium heat. Add garlic; cook for about 2 minutes or until softened. Stir in bread crumbs and chopped parsley; sprinkle over cassoulet. Bake in 350F 180C oven for about 30 minutes or until crusty and golden on top, bubbly and heated through. 6 servings for $13.20CDN [Nov 95] Per Serving: about 440 calories, 20 g protein, 18 g fat, 51 g carbohydrate, very high source fibre, excellent source iron Source: Canadian Living magazine, Nov 95 Presented in article "Hearty & Healthy: Casseroles See The Light" Recipe by Canadian Living Test Kitchen [-=PAM=-] PA_Meadows@msn.com Posted to MM-Recipes Digest V3 #342 From: "Paul A Meadows" <PA_Meadows@msn.com> Date: Sat, 14 Dec 96 21:52:40 UT
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Nutrition (calculated from recipe ingredients)
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Calories: 304
Calories From Fat: 97
Total Fat: 10.7g
Cholesterol: 48.2mg
Sodium: 806.2mg
Potassium: 474mg
Carbohydrates: 38.3g
Fiber: 4.4g
Sugar: 8.2g
Protein: 13.4g