Oven Baked Cassoulet
Low Fat Recipe
A French cassoulet traditionally is simmered for hours. Baking this version in the oven slashes the cooking to about 40 minutes. For a touch of freshness and added nutrition, top with snipped parsley just before serving.
12 ounces lean boneless pork
, cut into 1/2-inch cubes
1 teaspoon olive oil
1 cup chopped onion
1 cup chopped carrots
3 cloves minced garlic
2 15-ounce cans white kidney beans , rinsed and drained
4 chopped plum tomatoes
2/3 cup reduced sodium chicken broth
2/3 cup water
2 ounces cooked turkey kielbasa , halved lengthwise and cut into 1/4-inch-thick slices
1 teaspoon crushed dried thyme
1/4 teaspoon crushed dried rosemary
1/4 teaspoon black pepper
2 tablespoons snipped fresh parsley
Spray a 4-qaurt Dutch oven with nonstick 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 onion, carrots, and garlic in hot oil until onion is tender.
Stir pork, beans, tomatoes, chicken broth, water, kielbasa, thyme, rosemary, and pepper into Dutch oven. Bake, covered, in a 325 degrees F oven for 40 to 45 minutes or until pork and carrots are tender. To serve, sprinkle each serving with parsley. Range-top method: Prepare as directed above, except instead of baking, cover and simmer about 15 minutes or until the pork and carrots are tender.
Recipe makes 5 servings
Serving size: 1-1/3-cup
Calories 243; Total Fat 7g; Saturated Fat 2g; Cholesterol 38mg; Protein 23g; Total Carbohydrate 32g; Dietary Fiber 10g; Sodium 497mg
Food exchanges: 1 Starch, 2 Lean Meat, 2 Vegetable
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