Quick cassoulet
Serves: 4
Time to make: 1 hr , plus 25 mins standing
Hands-on time: 25 mins
Total cost: $16.00 / $4.00 per serve
(at time of publication)
Ingredients
- 1 tablespoon olive oil
- 2 lean chicken thigh fillets (about 300g), halved
- 4 extra-lean pork sausages
- 1 large onion, finely chopped
- 1 stalk celery, finely chopped
- 1 large carrot, finely chopped
- 2 cloves garlic, crushed
- 2 fresh thyme sprigs
- 400g can no-added-salt crushed tomatoes
- 400g can cannellini beans, drained, rinsed
- 1 cup liquid reduced-salt chicken stock
- 1 ½ cups fresh wholemeal breadcrumbs
- ¼ cup finely chopped fresh flat-leaf parsley
- 3 cups steamed mixed green vegetables such as broccoli, sugar snap peas
Instructions
1 Preheat oven to 160°C. Set a large flameproof casserole dish over a high heat on the stove top. Add olive oil. Heat. Add chicken to dish with sausages. Cook for 4-5 minutes or until browned. Remove meat from dish, slice sausages thickly and set aside.
2 Add onion, celery, carrot, garlic and thyme to dish. Cook, stirring, for 5 minutes or until vegetables are soft. Add tomatoes, beans and chicken stock to dish with 1/2 cup water. Return reserved meat to dish and bring to the boil. Remove dish from heat.
3 Combine breadcrumbs and parsley in a bowl. Scatter over meat mixture in dish. Place dish in oven and bake for 35 minutes or until chicken is cooked through and liquid has reduced. Leave to stand for 15 minutes.
4 Serve cassoulet with steamed vegetables.
Variations
Make it gluten free: Check sausages and stock are gluten free and use gluten-free breadcrumbs.
Nutrition Info (per serve)
-
Calories 387cal
-
Kilojoules 1620kJ
-
Protein 40g
-
Total fat 11g
-
–Saturated fat 3g
-
Carbohydrates 25g
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–Sugars 9g
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Dietary fibre 11g
-
Sodium 630mg
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Calcium 180mg
-
Iron 7.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
