Winter Favourites New Ideas Cooking (Part 3) - Quick cassoulet

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Quick cassoulet

·         Serves 4

·         Hands-on time 25 min

·         Cooking time 35 min plus 15 min standing

Description: This energy-sustaining stew combines two meats with mix-and-match veg

This energy-sustaining stew combines two meats with mix-and-match veg

Ingredient

·         1 tablespoon olive oil

·         2 lean chicken thigh fillets (about 300g), halved

·         4 extra-lean pork sausages

·         1 large brown onion, finely chopped

·         1 celery stalk, finely chopped

·         1 large carrot, finely chopped

·         2 garlic cloves, crushed

·         2 fresh thyme sprigs

·         1 x 400g can no-added-salt crushed tomatoes

·         1 x 400g can cannellini beans, rinsed, drained

·         1 cup reduced-salt chicken stock

·         1½ cups fresh wholemeal breadcrumbs

·         ¼ cup finely chopped flat-leaf parsley leaves

·         3 cups mixed green vegetables, such as broccolini and sugar snap peas, steamed, to serve

Recipe

1.    Preheat oven to 160°C. Set a large flameproof casserole dish over high heat on the stovetop. Add olive oil; heat. Add chicken to dish with pork sausages; cook for 4-5 minutes, or until browned. Remove meats 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 / cup water. Return reserved meats 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 mixed green vegetables.

Per serve 1955kJ/468cal Protein 36.9g Total Fat 15.7g Sat Fat 3.9g Carbs 39.5g Sugars 11.7g Fibre 13.7g Sodium 514mg Calcium 123mg Iron 4.5mg

 
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