Quick Cassoulet - 48g Carbs, 12g Fiber
From: Eating Well Magazine November/December 1994, Fall 2003
Inspired by a rustic but time-consuming French classic, our
fast cassoulet made with leftover turkey or chicken and
canned beans is a simple, hearty supper.
NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sat Fat | High Potassium | Heart Healthy
Servings: 6
Serving Size: 1 1/3 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour 5 minutes
EASE OF PREPARATION: Easy
To make ahead: Prepare through Step 2.
Cover and refrigerate for up to 2 days.
Degree of difficulty: EASY
1 cup fresh whole-wheat breadcrumbs
2 tsp extra-virgin olive oil
2 medium onions, finely chopped
1 medium carrot, finely chopped
2 cloves garlic, minced
1/4 lb turkey kielbasa sausage, thinly sliced
1 14.5oz can diced tomatoes
1 cup reduced-sodium chicken broth
1/2 cup dry white wine
2 15.5oz cans great northern or cannellini beans, rinsed
1 1/2 cups diced cooked turkey or chicken
1 1/2 tsp chopped fresh thyme or 1Ú2 teaspoon dried
1/4 tsp salt, or to taste
Freshly ground pepper to taste
2 Tbsp chopped fresh parsley (optional)
1. Preheat oven to 350 degrees 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, carrots 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.
Servings: 6
Servings Size: 1 1/3 cups each
Nutrition per Serving:
353 Calories, 5g Total Fat, 1g Sat, 1g Mono, 25mg Cholesterol,
48g Carbs, 12g Fiber, 27g Protein, 392mg Sodium
Carb Choices: 1 1/2
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)
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.
Change settings via the Web (Yahoo! ID required)
Change settings via email: Switch delivery to Daily Digest | Switch format to Traditional
Visit Your Group | Yahoo! Groups Terms of Use | Unsubscribe
No comments:
Post a Comment