Low Sodium Recipe
A French Oven-Baked Cassoulet traditionally is simmered for hours. Baking this version in the oven slashes the cooking to about 40 minutes. For a touch of freshness, top with snipped parsley just before serving.
12 ounces lean boneless pork, cubed
1 teaspoon oil
1 cup chopped onion
1 cup chopped carrots
3 cloves garlic, minced
2 15-oz cans white kidney beans, rinsed, drained
4 plum tomatoes, chopped
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 dried thyme, crushed
1/4 teaspoon dried rosemary, crushed
1/4 teaspoon black pepper
2 tablespoons snipped fresh parsley
Spray a 4-quart 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 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; Carbohydrates: 32g; Fiber: 10g; Sodium: 497mg
Food exchanges: 1 Starch, 2 Lean Meat, 2 Vegetable
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