Low Fat Traditional French Cassoulet
Discover a comforting and guilt-free spin on a classic with this Low Fat Traditional French Cassoulet recipe! Perfect for health-conscious food lovers, this hearty dish combines tender skinless chicken thighs, flavorful turkey sausage, creamy white beans, and a robust medley of carrots, celery, and onion in a light yet savory tomato-based broth. Slow-simmered with aromatic herbs like fresh thyme, bay leaves, and garlic, this lighter cassoulet sacrifices nothing in flavor while trimming excess fat. Finished with a golden breadcrumb topping, it’s an elegant crowd-pleaser ready in just under two hours. Ideal for cozy dinners or entertaining guests, this French-inspired recipe showcases wholesome ingredients and makes for a satisfying meal you’ll want to make again and again.
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Recipe Information
Ingredients
- 500 g Skinless, boneless chicken thighs
- 4 links Turkey sausage
- 800 g White beans (canned, drained and rinsed)
- 2 medium-sized Carrots
- 2 Celery stalks
- 1 large Yellow onion
- 4 Garlic cloves
- 500 ml Low sodium chicken broth
- 400 g Diced tomatoes (canned, no salt added)
- 2 tbsp Tomato paste
- 1 tbsp Olive oil
- 4 sprigs Fresh thyme
- 2 Bay leaves
- 0.5 cup Breadcrumbs (whole wheat, optional for topping)
- 2 tbsp Parsley (fresh, chopped, for garnish)
- 1 tsp Salt
- 1 tsp Black pepper
Instructions
Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.
Season the chicken thighs with half the salt and pepper. Add them to the pot and sear for 5-7 minutes on each side, until golden brown. Remove and set aside.
In the same pot, add the turkey sausages and brown them for 5 minutes. Remove and set aside with the chicken.
Add the diced onion, carrots, and celery to the pot. Cook for about 5 minutes, stirring occasionally, until softened.
Mince the garlic and add it to the pot. Cook for 1-2 minutes until fragrant.
Stir in the tomato paste and cook for 1 minute to caramelize it slightly. Then add the low sodium chicken broth, diced tomatoes, fresh thyme, and bay leaves. Bring to a simmer.
Stir in the white beans and return the chicken and sausages to the pot. Reduce the heat to low, cover, and simmer for 45 minutes.
Preheat the oven to 375°F (190°C).
Uncover the pot and sprinkle the breadcrumbs evenly over the cassoulet, if using. Place the pot in the oven and bake uncovered for 30 minutes, until the top is golden and slightly crispy.
Remove from the oven, discard the thyme sprigs and bay leaves, and garnish the cassoulet with fresh parsley. Taste and adjust seasoning with additional salt and pepper, if needed.
Serve hot and enjoy!
Nutrition Facts
Calories |
428 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.6 g | 19% | |
| Saturated Fat | 3.5 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 115 mg | 38% | |
| Sodium | 1335 mg | 58% | |
| Total Carbohydrate | 38.3 g | 14% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 6.0 g | ||
| Protein | 37.3 g | 75% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 133 mg | 10% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1153 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
