Cassoulet in a Flash

Dairy Free
Very Healthy
Health score
68%
Cassoulet in a Flash
30 min.
4
1626kcal

Suggestions


Are you craving a hearty, comforting dish that doesn't take hours to prepare? Look no further than our Cassoulet in a Flash! This delightful twist on the classic French cassoulet is not only quick to make—ready in just 30 minutes—but also packed with flavor and nutrition. With a health score of 68, this dish is both dairy-free and very healthy, making it a perfect choice for those looking to indulge without the guilt.

Imagine the rich aroma of duck sausage and tender duck breast sizzling in a skillet, complemented by the earthy notes of fresh thyme and parsley. The combination of no-salt-added white beans and a savory tomato paste creates a creamy base that is both satisfying and nourishing. Each bite is a celebration of textures and flavors, from the crispy panko topping to the hearty bean mixture beneath.

This recipe serves four, making it ideal for a family dinner or a cozy gathering with friends. Whether you're enjoying it for lunch or dinner, Cassoulet in a Flash is sure to impress with its rustic charm and gourmet taste. So, roll up your sleeves and get ready to whip up this delicious dish that brings the essence of French cuisine right to your kitchen in no time!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.3 cup carrots chopped
  • 0.3 cup celery chopped
  • 1.3 cups chicken stock see (such as Swanson)
  • ounces duck (such as D'Artagnan)
  • ounce duck breast meat - skin left on boneless
  • tablespoon parsley fresh chopped
  • tablespoon thyme sprigs fresh chopped
  •  garlic clove minced
  • 31 ounce natural butter extract white divided rinsed drained canned
  • 0.3 cup onion chopped
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • ounces bacon cut into 1/4-inch pieces
  • tablespoons tomato paste 
  • tablespoons walnut oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • baking sheet
  • ramekin
  • broiler
  • slotted spoon

Directions

  1. Preheat the broiler to high.
  2. Heat a large skillet over medium heat.
  3. Add sausage and bacon to pan; cook 5 minutes or until lightly browned, stirring occasionally to crumble sausage.
  4. Remove mixture from pan using a slotted spoon; place in a bowl. Reserve 1 tablespoon drippings in pan; reserve remaining drippings for another use. Increase heat to medium-high.
  5. Add onion and next 4 ingredients (through minced garlic) to drippings in pan; saut 3 minutes, stirring occasionally.
  6. Add onion mixture to sausage mixture.
  7. Remove skin from duck breast; discard skin.
  8. Cut breast into 1/2-inch pieces. Return pan to medium-high heat. Lightly coat pan with cooking spray.
  9. Add duck breast; saut for 3 minutes, turning to brown on all sides.
  10. Remove from heat.
  11. Combine 1/2 cup beans, tomato paste, and stock in a food processor; process until smooth.
  12. Add pureed bean mixture, sausage mixture, remaining beans, and pepper to pan with duck; bring to a boil over medium-high heat. Cook 2 minutes. Spoon 1 cup bean mixture into each of 4 (8-ounce) ramekins lightly coated with cooking spray.
  13. Combine panko, parsley, and oil in a small bowl; toss. Divide panko mixture evenly among ramekins.
  14. Place ramekins on a baking sheet; broil 2 minutes or until browned.

Nutrition Facts

Calories1626kcal
Protein14.19%
Fat71.3%
Carbs14.51%

Properties

Glycemic Index
72.46
Glycemic Load
1.45
Inflammation Score
-10
Nutrition Score
49.160434437835%

Flavonoids

Apigenin
2.44mg
Luteolin
0.91mg
Isorhamnetin
0.67mg
Kaempferol
0.15mg
Myricetin
0.18mg
Quercetin
2.79mg

Nutrients percent of daily need

Calories:1625.96kcal
81.3%
Fat:136.28g
209.66%
Saturated Fat:28.6g
178.78%
Carbohydrates:62.4g
20.8%
Net Carbohydrates:49.72g
18.08%
Sugar:26.9g
29.89%
Cholesterol:44.14mg
14.71%
Sodium:397.7mg
17.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:61.01g
122.01%
Manganese:3.45mg
172.45%
Vitamin B3:33.05mg
165.23%
Vitamin E:20.71mg
138.07%
Magnesium:395.91mg
98.98%
Phosphorus:879.55mg
87.95%
Vitamin B6:1.31mg
65.5%
Copper:1.17mg
58.39%
Folate:217.91µg
54.48%
Fiber:12.68g
50.73%
Vitamin B12:2.91µg
48.57%
Potassium:1631.05mg
46.6%
Zinc:6.51mg
43.37%
Vitamin A:2165.4IU
43.31%
Vitamin B1:0.62mg
41.27%
Vitamin B2:0.67mg
39.64%
Iron:6.6mg
36.67%
Selenium:23.05µg
32.92%
Vitamin B5:2.92mg
29.22%
Vitamin K:25.2µg
24%
Calcium:152.44mg
15.24%
Vitamin C:10.29mg
12.48%
Vitamin D:0.21µg
1.37%
Source:My Recipes