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RECIPES


Quick Cassoulet

From EatingWell Magazine November/December 1994 , Fall 2003 -- Subscribe Now!
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NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sat Fat | High Potassium | Heart Healthy

Inspired by the rustic--and time-consuming--French classic, our cassoulet, made with leftover turkey or chicken and canned beans, makes a simple, hearty supper.

Makes 6 servings, 1 1/3 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 hour 5 minutes

EASE OF PREPARATION: Easy

1 cup fresh whole-wheat breadcrumbs (see Tip)
2 teaspoons extra-virgin olive oil
2 medium onions, finely chopped
1 medium carrot, finely chopped
2 cloves garlic, minced
1/4 pound turkey kielbasa sausage, thinly sliced
1 14 1/2-ounce can diced tomatoes
1 cup reduced-sodium chicken broth
1/2 cup dry white wine
2 15 1/2-ounce cans great northern or cannellini beans, rinsed
1 1/2 cups diced cooked turkey or chicken
1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
2 tablespoons chopped fresh parsley (optional)

1. Preheat oven to 350°F. Spread breadcrumbs on a baking sheet and bake until crisp and light golden, stirring occasionally, 6 to 10 minutes; set aside.
2. Meanwhile, heat oil in a 4- to 6-quart Dutch oven over medium heat. Add onions, carrot and garlic; cook, stirring often, until just beginning to color, about 5 minutes. Add kielbasa and cook, stirring, until lightly browned, 3 to 5 minutes. Add tomatoes, broth, wine, beans, turkey (or chicken), thyme, salt and pepper; bring to a simmer.
3. Sprinkle the toasted breadcrumbs over the top and transfer the pot to the oven. Bake until browned and bubbling, 25 to 35 minutes. Sprinkle with parsley, if using, and serve.

NUTRITION INFORMATION: Per serving: 353 calories; 5 g fat (1 g sat, 1 g mono); 25 mg cholesterol; 48 g carbohydrate; 27 g protein; 12 g fiber; 396 mg sodium.

Nutrition bonus: Fiber (48% daily value), Potassium (38% dv), Folate (36% dv), Vitamin A (30% dv), Vitamin C (20% dv), Iron (20% dv), Calcium (15% dv).

TIP: Tip: To make fresh breadcrumbs: Trim crusts from bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.

MAKE AHEAD TIP: Prepare through Step 2. Cover and refrigerate for up to 2 days.

RELATED RECIPES: Multi-Bean Chili | Squash, Chickpea & Red Lentil Stew | Cassoulet-Style Chicken Thighs | Fennel-Crusted Salmon on White Beans | Chicken & White Bean Soup | Express Shrimp & Sausage Jambalaya | Kale with Apples & Mustard

Quick Cassoulet - another healthy recipe from EatingWell


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USER COMMENTS — Add Your Comment

My housemates LOVED this recipe. I had fresh rosemary on hand which really added to the flavor. Also, I didn't see the need to trim the crusts off the bread and the crumbs were still excellent. The dish even held well on the stove while waiting for a friend traveling in a snow storm--just added a little more chicken broth so it didn't dry out and kept it on low. I will definitely make it again.

Anonymous, Havertown, PA

Made for dinner tonight. Family liked very much. Added more sausage and no other meat.

, Hesston, KS

This was outstanding. I did tweak the recipe a little - I added some tomato paste to the carrots and onion, just 3 squirts from the tube. I also added fresh rosemary as did the other reviewer. We will definetely make this again!

Korey, Green Bay, WI

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