Recipes

Cassoulet

  • Difficulty: Moderate to Hard
  • Time:
  • Provided by:

    Ingredients Print Recipe

  • 2 Tablespoons olive oil
  • 2 lbs. chicken thighs, skinless and bones left in
  • 1 1/2 lbs. lamb blade or arm chops
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 2 minced garlic cloves
  • 1/2 teaspoon dried thyme leaf
  • 3 cups low sodium non-fat beef broth

Directions

1. Season chicken and lamb with salt and pepper.

2. In a large sauté pan over high heat, brown chicken and lamb in olive oil. This may take a couple of different batches.

3. Add garlic and cook for a minute.

4. Add thyme and broth. Bring to a boil, reduce heat, cover tightly and place in a 350F oven. Cook chicken for 45 minutes and then remove the chicken and let cool. Continue cooking lamb for another 30 minutes or until tender. Remove from the oven and let cool.

5. Cut the chicken thighs in half, leaving the bones and skin on the chicken. Separate the lamb from the bones in large chunks. Discard the bones.

TOMATO MIXTURE

  • 1 Tablespoon olive oil
  • 1 3/4 cups diced onion
  • 8 cloves minced garlic
  • 4 cups chopped seeded tomatoes
  • 3/4 teaspoon ground black pepper
  • 1 teaspoon dried rosemary leaf
  • 1 teaspoon dried thyme leaf
1. In a saute pan over moderate heat, sauté onion in olive oil until soft and translucent. Add garlic and cook for 1 more minute.

2. Add tomatoes, black pepper, rosemary, and thyme. Cook for about 10 minutes or until the tomatoes are soft but not dry. (There should be some liquid left in the sauté pan.) Remove from heat and let cool.

FINAL ASSEMBLY

  • 7 cans (15 oz cans) drained and rinsed low sodium cannellini or navy beans *
  • 1/4 cup minced parsley
  • 1 lb. smoked low fat sausage
  • 2 cup breadcrumbs
1. In a large bowl, combine beans, cooked tomato mixture, cooking liquid from the lamb and chicken, and parsley.

2. Pour a little less than half of the bean mixture on the bottom of a 9 x 13 glass or earthenware baking dish.

3. Layer the chicken, lamb, and sausage on top of the beans. Top with remaining beans. (At this point, the cassoulet can be covered with plastic wrap and placed in the refrigerator for a day.)

4. Sprinkle breadcrumbs across the top of the beans. Cover with aluminum foil.

5. Place in a 350° F oven for 20 minutes. After 20 minutes, remove foil and bake another 25 minutes.

6. Remove dish from the oven. Make a small hole in the top to expose the juices. Spoon the juices over the top of the cassoulet. Return to the oven for 20 more minutes. Remove the dish from the oven and repeat the basting process.

7. Continue baking for another 25-30 minutes or until a nice browned crust has formed and the beans are bubbling hot.

Nutritional Analysis
Cals: 641, TFat: 21gm, SFat: 6 gms, Chol: 108mg, Sod: 838mg, Carb: 69gm, Fib: 21gm, Pro: 45gm

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