Easy Cassoulet (4.5 PTS)

Recipe Ingredients

8 oz	227g	Skinless boneless chicken thighs
2 oz	56g	Carrots - cut in 1/2" pieces (medium)
1 oz	28g	Red or green sweet pepper - cut in 1/2" pieces (medium)
1 cup	62g / 2.2oz	Onions - chopped
3		Garlic - minced
30 oz	852g	White kidney beans or great northern - rinsed and drained
14 1/2 oz	411g	Italian-style stewed tomatoes - undrained
8 oz	227g	Smoked turkey sausage, fully cooked - halved lengthwise & cut in 1/2" slices
1 1/2 cups	355ml	Dry white wine or chicken broth
1 tablespoon	15ml	Parsley, fresh - snipped
1 teaspoon	5ml	Thyme, dried - crushed
1/4 teaspoon	1.3ml	Ground red pepper
1		Bay leaf

Recipe Instructions

Rinse chicken; pat dry. Cut chicken into 1" pieces. Place carrots, sweet pepper, onion, garlic, beans, tomatoes, chicken, and sausage in a 3 1/2, 4 or 5 quart crockery cooker.

Combine chicken broth or wine, parsley, thyme, red pepper, and bay leaf in a bowl. Add to crockery cooker. Cover and cook on low heat setting for 7 to 8 hours or on high heat setting for 3 1/2 to 4 hours. Discard bay leaf.

Per serving: 259 cals; 7g total fat (2g sat fat); 44mg chol; 974mg sodium; 31g carb; 8g dietary fiber; 22g protein

Daily Values: 71% vit A; 52% vit C; 21% iron

Food Exchanges: 1 1/2 vegetable; 1 1/2 bread; 1/2 fat

Source:
Low Calorie/Low Fat Recipes Spring 96, BH&G

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