Chicken, pork and bean cassoulet
Serves: 4
Time to make: 45 mins
Hands-on time: 15 mins
Total cost: $20.80 / $5.20 per serve
(at time of publication)
Ingredients
- 2 tablespoons olive oil
- 4 pork sausages (skins removed), chopped into 3cm pieces
- 400g skinless chicken thigh fillets, cut into thick slices
- 1 large red onion, thinly sliced
- 1 large carrot, chopped
- 1 celery stalk, chopped
- 4 cloves garlic, chopped
- 300ml reduced-salt chicken stock
- 400g can no-added-salt chopped tomatoes
- fresh thyme sprigs, chopped
- 2 x 420g cans no-added-salt cannellini beans, rinsed, drained
- 2 tablespoons wholemeal breadcrumbs, toasted
- 2 tablespoons pumpkin seeds
Instructions
1 Heat half the olive oil in a large flameproof casserole dish (which has a lid) over medium heat on the stovetop. Add sausages; cook for 5—7 minutes or until golden. Add chicken; cook for 5 minutes or until lightly coloured. Transfer meats to a plate and set aside.
2 Preheat oven to 180°C. Reduce heat to low. Add remaining olive oil to dish. Add onion, carrot and celery; cook, stirring occasionally, for 20 minutes, or until vegetables start to caramelise.
3 Return reserved meats to dish with garlic, stock, tomatoes and thyme. Cover dish, transfer stew to oven and cook for 20 minutes.
4 Uncover dish, stir in beans and return to oven for 40 minutes, or until cassoulet is bubbling.
5 Scatter breadcrumbs and pumpkin seeds over cassoulet and serve.
Variations
Make it gluten free: Use gluten-free breadcrumbs and check sausages and stock are gluten free.
HFG tip
Here’s why OUR cassoulet is healthier
- Traditional cassoulet is full of fatty meats like bacon, sausage and chicken drumsticks. This recipe uses skinless chicken thigh fillets and sausages with less than 15% fat to cut the saturated fat by a whopping 70 per cent!
- Reduced-salt chicken stock, no-added-salt canned tomatoes and less salty meat slash the sodium content by 50 per cent, while fresh herbs and garlic add aroma and flavour.
- Adding extra veges to the mix and crunchy seeds to the topping lifts your fibre intake to around 50 per cent of your daily target.
- Fibre-rich beans make this stew super-satisfying, allowing you to cut not only the amount of meat, but also the cost!
- Our changes cut 1700kJ per serve!
Nutrition Info (per serve)
-
Calories 467cal
-
Kilojoules 1960kJ
-
Protein 41g
-
Total fat 22g
-
–Saturated fat 6g
-
Carbohydrates 25g
-
–Sugars 9g
-
Dietary fibre 13g
-
Sodium 750mg
-
Calcium 70mg
-
Iron 4mg
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.
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