This is a classic, rib-sticking French cassoulet – sausages, chicken, haricot beans and all – but with a healthy, low-calorie makeover. It’s perfect for winter.
Room for more? Why not make one of these fabulous low-fat puddings for dessert? Still plenty of comfort, but fewer calories.
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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
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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.
Nutrition
- 299kcals Calories
- 8.9g (1.7g saturated) Fat
- 25.5g Protein
- 26.6g (5.3g sugars) Carbs
- 9.7g Fibre
- 0.8g Salt
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