Slow Cooker Cassoulet
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 cup dried great northern beans*16 ounces skinless chicken breast, diced into 1/2 inch cubes4 ounces reduced-fat mild Italian sausage, diced2 large white or yellow onions, diced (about 1 1/2 cups)1 cup baby carrots (or 2 medium carrots, peeled and roughly chopped)3 cloves garlic, sliced1 tablespoon red or white wine vinegar1 (14.5 ounce) can no salt added diced tomatoes1 1/2 cups peeled and diced butternut squash or sweet potatoes2 teaspoons dried thyme1/4 teaspoon red pepper flakes2 cups reduced sodium chicken stock1/4 cup plus 2 tablespoons panko (Japanese bread crumbs)***Or 2 (14.5-ounce) cans rinsed and drained. Add canned beans hour or two before serving. ** Whole-wheat panko are preferred.
Rinse the beans and soak using one of the two methods explained in the "Tips" section.
Place a large saute pan over medium heat and coat with cooking spray. Add the chicken and cook until it's no longer pink, about four minutes. Add the sausage to the pan, breaking it up with the back of a spoon as it browns. Cook for three minutes.
Transfer the meats to the slow cooker, then return the saute pan to the heat. Add the onions, carrots, and garlic.
Cook over medium heat for 2 minutes, then add the vinegar, and stir vigorously to remove any brown bits in the bottom of the pan.
Add the vegetables and any liquid in the pan to the slow cooker along with the soaked beans, tomatoes, squash, spices, and chicken stock.
Stir to combine, cover and cook on low for seven or eight hours.
Just before serving, use the back of a soup ladle to gently mash the beans and squash until the stew has thickened slightly.
Place the breadcrumbs in a small skillet coated with cooking spray. Cook over medium heat until lightly browned.
Top each serving of cassoulet with 1 tablespoon breadcrumbs.
Serving Size: 6 portions (1 cup)
Place a large saute pan over medium heat and coat with cooking spray. Add the chicken and cook until it's no longer pink, about four minutes. Add the sausage to the pan, breaking it up with the back of a spoon as it browns. Cook for three minutes.
Transfer the meats to the slow cooker, then return the saute pan to the heat. Add the onions, carrots, and garlic.
Cook over medium heat for 2 minutes, then add the vinegar, and stir vigorously to remove any brown bits in the bottom of the pan.
Add the vegetables and any liquid in the pan to the slow cooker along with the soaked beans, tomatoes, squash, spices, and chicken stock.
Stir to combine, cover and cook on low for seven or eight hours.
Just before serving, use the back of a soup ladle to gently mash the beans and squash until the stew has thickened slightly.
Place the breadcrumbs in a small skillet coated with cooking spray. Cook over medium heat until lightly browned.
Top each serving of cassoulet with 1 tablespoon breadcrumbs.
Serving Size: 6 portions (1 cup)
Nutritional Info Amount Per Serving
- Calories: 257.6
- Total Fat: 4.8 g
- Cholesterol: 60.3 mg
- Sodium: 284.0 mg
- Total Carbs: 32.0 g
- Dietary Fiber: 11.8 g
- Protein: 29.5 g
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