1 tbsp Vegetable oil
1/2 lb Kielbasa sausage, cubed
2 Onions, chopped
2 Garlic cloves, minced
2 Carrots, sliced
2 Celery stalks, chopped
1/2 tsp Dried thyme
1/4 tsp Pepper
pinch Cloves
19 oz Canned tomatoes
3/4 cup Chicken stock
1 Bay leaf
38 oz Canned white pea beans, drained and rinsed
TOPPING
2 tbsp Butter
2 Garlic cloves, minced
2 cup Fresh bread crumbs
2 tbsp Fresh parsley, chopped
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The traditional French dish takes days to prepare and contains a generous portion of high-fat meats. By using sausage only, preparation time, fat and calories are all cut down without sacrificing flavor.
In large Dutch oven, heat oil over medium heat; cook sausage, onions, garlic, carrots, celery, thyme, pepper and cloves, stirring, for about 5 minutes or until onions are softened. Add tomatoes, breaking up with fork. Add chicken stock and bay leaf; bring to boil. Add beans; reduce heat and simmer for about 30 minutes or until slightly thickened. Discard bay leaf.
[Can be prepared to this point, cooled, covered and refrigerated for up to 1 day. Or freeze for up to 1 week; thaw in refrigerator for up to 36 hours. Add 45 minutes to 1 hour to baking time.]
Topping: In saucepan, melt butter over medium heat. Add garlic; cook for about 2 minutes or until softened. Stir in bread crumbs and chopped parsley; sprinkle over cassoulet. Bake in 350F 180C oven for about 30 minutes or until crusty and golden on top, bubbly and heated through.
6 servings
Per Serving: about 440 calories, 20 g protein, 18 g fat, 51 g carbohydrate, very high source fiber, excellent source iron.
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