Quick Cassoulet

Quick Cassoulet

Inspired by the rustic--and time-consuming--French classic, our cassoulet, made with leftover turkey or chicken and canned beans, makes a simple, hearty supper.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Calcium High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
6 30 min 1 hr 5 min

Directions

Ingredients

  • 1 cup fresh whole-wheat breadcrumbs, (see Tip)
  • 2 teaspoons extra-virgin olive oil
  • 2 medium onions, finely chopped
  • 1 medium carrot, finely chopped
  • 2 cloves garlic, minced
  • 1/4 pound turkey kielbasa sausage, thinly sliced
  • 1 14-1/2-oun diced tomatoes
  • 1 cup reduced-sodium chicken broth
  • 1/2 cup dry white wine
  • 2 15-1/2-oun great northern or cannellini beans, rinsed
  • 1 1/2 cups diced cooked turkey, or chicken
  • 1 1/2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 2 tablespoon chopped fresh parsley, (optional)

Cooking Instruction

Step 1

Preheat oven to 350°F. Spread breadcrumbs on a baking sheet and bake until crisp and light golden, stirring occasionally, 6 to 10 minutes; set aside.

Step 2

Meanwhile, heat oil in a 4- to 6-quart Dutch oven over medium heat. Add onions, carrot 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.

Step 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.


Nutrition

  • Serving: Per serving
  • Calories: 353
  • Carbohydrates: 36g
  • Fat: 5g
  • Protein: 24g
  • Dietary Fiber: 11g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 1g
  • Cholesterol: 25mg
  • Potassium: 754mg
  • Sodium: 681mg
  • Exchanges: 2 starch, 2 vegetable, 2 lean protein
  • Carbohydrate Servings: 2 1/2

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