A delicious, low-fat version of cassoulet, a rich, slow-cooked bean, sausage, meat and/or poultry stew (or casserole) originating in the south of France.
1 1/4 pounds boneless, skinless chicken breast or pork tenderloin, cut into 3/4-inch pieces
12 ounces 97% fat-free smoked sausage, cut into 1/2-inch slices
1 tablespoon olive oil
1 1/2 cups chopped onion
1 cup chopped red bell pepper
4 to 6 teaspoons minced garlic - divided use
4 (15-ounce) cans Great Northern beans or 2 cups cooked dry-packaged Great Northern beans, drained and rinsed
1 (14.5-ounce) can diced tomatoes with roasted garlic
1 teaspoon dried thyme leaves
1 3/4 cups fat-free, reduced-sodium chicken broth
Salt and ground black pepper, to taste
2 1/2 cups fresh whole wheat or white bread crumbs
- Sauté chicken and sausage in oil in Dutch oven until lightly browned, 8 to 10 minutes. Add onion, bell pepper, and 3 to 5 teaspoons garlic; cook over medium heat 5 minutes. Stir in beans, tomatoes, thyme, chicken broth; season to taste with salt and pepper.
- Combine bread crumbs and remaining garlic; sprinkle over top of bean mixture.
- Bake, uncovered, at 350ºF (175ºC) until crumbs are browned and beans are thickened, about 1 1/2 hours.
Makes 8 servings (about 1 1/4 cups each).
Tip: If desired, 3/4 cup dry white wine can be substituted for 3/4 cup chicken broth.
Nutritional Information Per Serving (1/8 of recipe): Calories 485; Fat 7g; % Calories from Fat 13; Carbohydrate 63g; Folate 241mcg; Sodium 1241mg; Protein 43g; Dietary Fiber 17g; Cholesterol 60mg.
Recipe provided courtesy of The Bean Education & Awareness Network.