1-Pot: Fuss-Free Cassoulet
none
1 tablespoon Vegetable oil
1/2 pound Kielbasa sausage; cubed
2 Onions; chopped
2 Garlic cloves; minced
2 Carrots; sliced
2 Celery stalks; chopped
1/2 teaspoon Dried thyme
1/4 teaspoon Pepper
1 pinch Cloves
19 ounces Canned tomatoes
3/4 cup Chicken stock
1 Bay leaf
38 ounces Canned white pea beans; drained and, rinsed
***TOPPING***
2 tablespoons Butter
2 Garlic cloves; minced
2 cups Fresh bread crumbs
2 tablespoons Fresh parsley; chopped
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"
Converted by MC_Buster.
- - - - - - - - - - - - - - - - - - -
Per serving: 144 Calories (kcal); 7g Total Fat; (41% calories from fat);
3g
Protein; 18g Carbohydrate; 10mg Cholesterol; 543mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1
1/2
Fat; 0 Other Carbohydrates
--
-Alan