Quick Cassoulet – Healthy Weight Loss Recipe


(makes 5 servings)


Ingredients: Nutrition Facts for Quick Cassoulet
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Nonstick, low-fat cooking spray

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6 oz. lean, boneless pork, cut into bite-sized pieces

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1 large onion cut into wedges

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2 medium carrots, peeled and thinly sliced

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2 cloves garlic, chopped

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1/2 cup, reduced sodium chicken or vegetable broth

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1/2 teaspoon dried thyme, crushed

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3 medium tomatoes, diced

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1/4 cup dry white wine or reduced sodium chicken or vegetable broth

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1 15 oz. can Great Northern or Navy beans, drained

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6 oz. fully cooked, low-fat smoked turkey sausage, cut into bite-sized pieces

small bullet 1 tablespoon snipped fresh parsley


1. Lightly coat a large saucepan or a 4-quart Dutch oven with nonstick cooking spray and heat over medium-high heat.
2. Add pork and cook for 2-3 minutes or until lightly browned.
3. Add onion, carrots, garlic, 1/2 cup broth and thyme. Bring to boiling then reduce heat and simmer for 7-8 minutes or until pork and vegetables are tender.
4. Add tomatoes, wine or broth and beans.
5. Mash beans slightly and add sausage. Bring to boil then reduce and simmer for 1-2 minutes before serving.
6. Sprinkle with parsley.


Serving Size: 1/5 of recipe (318 g)
Servings Per Recipe: 5
Amount per serving
Calories 281
Calories from fat 79
Total Fat 9 g
Saturated Fat 3 g
Cholesterol 41 mg
Sodium 746 mg
Total Carbohydrates 27 g
Dietary Fiber 6 g
Sugars 0 g
Protein 2 g
Vitamin A 145%
Vitamin C 30%
Calcium 8%
Iron 15%

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