Healthier cassoulet

Name: Healthier cassoulet
Yield: Serves 6
Cuisine: French recipes
Ingredients: 2 tbsp olive oil, plus extra to drizzle; 4 extra-lean pork sausages (half fat), skins removed, chopped into 3cm pieces; 4 skinless and boneless free-range chicken thighs, sliced (see tips); 1 large red onion, finely sliced; 1 carrot, chopped; 1 celery stick, chopped; 4 large garlic cloves, chopped; 300ml hot chicken stock; 400g tin chopped tomatoes; A few fresh thyme sprigs; 2 x 400g tins haricot beans, drained and rinsed (see tips); 2 tbsp each pumpkin seeds and toasted breadcrumbs to serve

Easy
February 2014

Easy
February 2014

Serves 6
Hands-on time 30 min, frying time 20 min, oven time 1 hour

This is the classic French recipe, with cassoulet with sausages, chicken and haricot beans, but with a healthy makeover. Still plenty of comfort, with less calories.

Nutrition: per serving

Calories: 299kcals
Fat: 8.9g (1.7g saturated)
Protein: 25.5g
Carbohydrates: 26.6g (5.3g sugars)
Fibre: 9.7g
Salt: 0.8g

Nutrition: per serving

Calories: 299kcals
Fat: 8.9g (1.7g saturated)
Protein: 25.5g
Carbohydrates: 26.6g (5.3g sugars)
Fibre: 9.7g
Salt: 0.8g

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Ingredients

2 tbsp olive oil, plus extra to drizzle
4 extra-lean pork sausages (half fat), skins removed, chopped into 3cm pieces
4 skinless and boneless free-range chicken thighs, sliced (see tips)
1 large red onion, finely sliced
1 carrot, chopped
1 celery stick, chopped
4 large garlic cloves, chopped
300ml hot chicken stock
400g tin chopped tomatoes
A few fresh thyme sprigs
2 x 400g tins haricot beans, drained and rinsed (see tips)
2 tbsp each pumpkin seeds and toasted breadcrumbs to serve

Ingredients

2 tbsp olive oil, plus extra to drizzle
4 extra-lean pork sausages (half fat), skins removed, chopped into 3cm pieces
4 skinless and boneless free-range chicken thighs, sliced (see tips)
1 large red onion, finely sliced
1 carrot, chopped
1 celery stick, chopped
4 large garlic cloves, chopped
300ml hot chicken stock
400g tin chopped tomatoes
A few fresh thyme sprigs
2 x 400g tins haricot beans, drained and rinsed (see tips)
2 tbsp each pumpkin seeds and toasted breadcrumbs to serve

Method

Gently heat 2 tbsp olive oil in a large flameproof casserole, then fry the sausages for 5-7 minutes until golden. Add the chicken and fry for 5 minutes until lightly coloured, then transfer the meat to a plate and set aside.
Heat the oven to 200°C/fan180°C/gas 6. If needed, add a splash of oil to the casserole, then add the onion, carrot and celery. Cover and fry gently for 20 minutes, stirring occasionally, until the veg begin to caramelise.
Return the chicken to the casserole with the garlic, stock, tomatoes and thyme. Cover and transfer to the oven for 20 minutes.
Stir in the beans, then return to the oven, uncovered, for 40 minutes or until bubbling. Top with the pumpkin seeds and breadcrumbs to serve.

Method

Gently heat 2 tbsp olive oil in a large flameproof casserole, then fry the sausages for 5-7 minutes until golden. Add the chicken and fry for 5 minutes until lightly coloured, then transfer the meat to a plate and set aside.
Heat the oven to 200°C/fan180°C/gas 6. If needed, add a splash of oil to the casserole, then add the onion, carrot and celery. Cover and fry gently for 20 minutes, stirring occasionally, until the veg begin to caramelise.
Return the chicken to the casserole with the garlic, stock, tomatoes and thyme. Cover and transfer to the oven for 20 minutes.
Stir in the beans, then return to the oven, uncovered, for 40 minutes or until bubbling. Top with the pumpkin seeds and breadcrumbs to serve.

delicious. tips

For a more traditional cassoulet, replace the chicken with skinless duck breast.

Next time, instead of using just one type of bean, try using a mix of haricot, borlotti and butterbeans.

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