A quick version of the French classic hearty bean stew. Serve with crusty whole wheat bread and local Ontario greens.
Preparation Time: 10 minutes
Cooking Time: 35 minutes
2 tbsp (25 mL) vegetable oil
1 lb (500 g) Ontario Hot or Sweet Italian Sausages, pierced with fork
3 cloves Ontario Garlic, minced
1 Ontario Onion, sliced
1 Ontario Parsnip, diced
1 tbsp (15 mL) chopped fresh Ontario Rosemary
1 can (19 oz/540 mL) white kidney beans, drained and rinsed
2 cups (500 mL) canned diced tomatoes, with liquid
1 cup (250 mL) sodium-reduced chicken broth
1 tbsp (15 mL) balsamic vinegar
1/2 tsp (2 mL) each salt and pepper
Fresh Ontario Rosemary Leaves
In large deep skillet, heat oil over medium heat. Brown sausages, about 3 minutes per side; set aside. Add garlic, onion, parsnip and rosemary to skillet; cook, stirring, until onion is softened, about 3 minutes. Add beans, tomatoes, broth, vinegar, salt and pepper; bring to boil.
Return sausages to skillet, nestle into the bean mixture. Simmer for about 15 minutes or until sausages and parsnip are cooked. Serve cassoulet with the sausages whole. Sprinkle with rosemary.
PROTEIN: 28 grams
FAT: 40 grams
CARBOHYDRATE: 40 grams
FIBRE: 8 grams
SODIUM: 1,518 mg