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Cassoulet

http://www.eatingwell.com/recipes/cassoulet.html

From EatingWell:  September/October 2013

A classic cassoulet recipe is made with a variety of fatty meats like duck confit and pork sausage and cooked over the course of multiple days. This healthy cassoulet recipe is streamlined and lightened up with the use of pork shoulder, turkey kielbasa sausage and boneless, skinless chicken thighs. Pork butt (or shoulder) is usually sold as a larger cut of meat, but if you ask at the butcher counter, it’s easy to get a smaller piece for this recipe.

8 servings | Active Time: 1 hour 5 minutes | Total Time: 4 hours 20 minutes

Ingredients

Preparation

  1. Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
  2. Preheat oven to 325°F.
  3. Sprinkle chicken and pork with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 tablespoon oil in a Dutch oven over medium heat. Add the chicken and cook, stirring occasionally, until browned, 6 to 8 minutes. Transfer to a plate. Add the pork and kielbasa. Cook, stirring occasionally, until browned, 6 to 8 minutes. Transfer to the plate.
  4. Add 1 tablespoon oil, onion, celery and carrots to the pot; cook, stirring occasionally, until beginning to brown, about 5 minutes. Add tomato paste and cook, stirring, for 2 minutes. Stir in garlic, thyme, rosemary and bay leaf; cook for 30 seconds. Add wine and increase heat to high. Cook, stirring, until the wine is mostly evaporated, 4 to 6 minutes. Pour in water. Drain the beans and add to the pot; bring to a boil. Return the chicken, pork and kielbasa to the pot.
  5. Cover the pot and bake until the beans are tender, 2 to 2 1/4 hours. Remove from the oven and season with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper; let stand for 15 minutes.
  6. Just before serving, make crispy breadcrumb topping. Heat the remaining 2 tablespoons oil in a medium skillet over medium heat. Add breadcrumbs and cook, stirring occasionally, until golden and crispy, about 5 minutes. Stir in parsley. Top each serving with about 1/4 cup of the crispy breadcrumbs.

Nutrition

Per serving : 511 Calories; 14 g Fat; 3 g Sat; 7 g Mono; 67 mg Cholesterol; 57 g Carbohydrates; 35 g Protein; 12 g Fiber; 649 mg Sodium; 1063 mg Potassium

3 1/2 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 4 1/2 lean meat, 1 fat

Tips & Notes