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Oven-Baked Cassoulet



Oven-Baked Cassoulet
Total Preparation Time: 15 to 30 minutes Number of Servings: 4
Actual Cooking Time:45 minutes Source: New Diabetic Cookbook (Better Homes and Gardens)
Food Groups: Meat & Beans, Vegetables
Meal Type: Dinner Entrée, Soup & Stews
Nutrition Content: Good Source of Fiber, Low Fat
Special Features: Make Ahead

"A French cassoulet traditionally is simmered for hours. Baking this version in the oven slashes the cooking time to about 40 minutes. For a touch of freshness, top with snipped parsley just before serving."

Ingredients:

Non-stick Spray coating
12 ounces lean boneless Pork
1 tsp cooking Oil
1 cup chopped Onion
1 cup chopped Carrots
3 cloves minced Garlic
2 15-ounce cans white Kidney beans
(or substitute Cannellini beans)
4 plum (roma) Tomatoes, chopped
2/3 cup reduced-sodium Chicken broth
2/3 cup Water
2 ounces cooked turkey Kielbasa, halved lengthwise and cut into one-quarter-inch slices
1 teaspoon dried Thyme
1/4 teaspoon dried Rosemary, crushed
1/4 teaspoon Pepper
2 tablespoons snipped fresh Parsley

Preparation:

1) Spray Dutch oven with non stick coating. Preheat over medium high heat. Cook and stir pork in Dutch oven until pork is browned. Remove pork from pan. Reduce heat. Carefully add cooking oil to hot Dutch oven. Cook the onions, carrots, and garlic in hot oil until onion is tender.

2) Stir pork, beans, tomatoes, chicken broth, water, kielbasa, thyme, rosemary, and pepper into Dutch oven. Bake, covered, in a 325 degree F oven for 40 to 45 minutes or until pork and carrots are tender. To serve, sprinkle each serving with parsley.


Nutrient Information
Calories: 243
Total Fat: 7 g
Saturated Fat: 2 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 497 mg
Carbohydrates: 32 g
Protein: 23 g
Fiber: 10 g
Vitamin A: 68%
Vitamin C: 26%
Calcium: 50 mg
Iron: 21%

Cook's Notes:

I didn't have thyme or rosemary, but, substituted sage instead. I also added about 1/2 cup of dry white wine, since the liquid did not cover the beans and meat mixture.

I did not mark this as a crock pot dish, but it could easily be adapted with the cooking of the pork, onions, carrots and garlic done in a saute pan before hand.

I also had thoughts to add a small amount of tomato paste, but have not done so yet.
NOTE: Makes 5 - 1 1/3 cup servings.

All nutrient information based upon this serving size.