Tuesday, February 10, 2009

Quick Cassoulet

Again, from Jan/Feb 2009 issue of Nutrition Action. It was a good issue! Anyway, this is what we're having tonight and I think it turned out pretty good. Even though it has leeks in it. I didn't think I liked leeks, but this dish was a-ok.

3 leeks, white and pale green parts
6 sprigs flat-leaf (Italian) parsley
¼ cup extra-virgin olive oil
5 oz. spicy sausage, diced (e.g. Wellshire Farms Turkey Andouille or Spanish chorizo)
8 cloves garlic, minced
2 carrots, peeled and sliced
2 celery stalks, chopped
4 sprigs thyme
1 bay leaf
1 15 oz. can no-salt-added diced tomatoes
2 15 oz. cans no-salt-added navy beans, drained and rinsed*
2 cups water
Freshly ground black pepper, to taste
½ tsp salt (if desired)

Halve the leeks lengthwise, then cut crosswise into ½ inch pieces. Rinse well and spin or pat dry. Remove the leaves from the parsley stems and roughly chop the leaves. Set aside the leaves and stems separately.

In a large, heavy pot, heat the oil over medium heat. Cook the sausage and garlic until the sausage beings to brown, about 2-3 minutes. Remove the sausage and garlic with a slotted spoon to a bowl, leaving the oil in the pot.

Add the leeks and cook, stirring occasionally, until they’re softened, about 5 minutes. Stir in the carrots, celery, thyme, bay leaf, parsley stems, tomatoes, beans, and water. Simmer, partially covered, stirring occasionally, until the carrots are tender, about 20 minutes.

Discard the thyme sprigs, parsley stems, and bay leaf. Mash some of the beans in the pot with a potato masher or fork. Return the sausage and garlic to the pot. Season with pepper and up to ½ tsp of salt. Garnish with the parsley leaves. Serves 6.

Per Serving: 1 ½ cups

Calories: 290

Total Fat: 12 g

Protein: 12 g

Fiber: 10 g

* Instead of using canned beans, I used 1 lb dried navy beans, soaked overnight and then gently simmered in fresh water for ½ hour, until soft. Cheaper. Braver. Pioneery-er.

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