Duck and Sausage Cassoulet

Dairy Free
Health score
42%
Duck and Sausage Cassoulet
45 min.
10
590kcal

Suggestions

Ingredients

  •  bay leaf 
  • 0.5 teaspoon pepper black divided freshly ground
  • pound boston butt pork shoulder boneless trimmed cut into 1 1/2-inch pieces (Boston butt)
  • 14 ounce canned tomatoes whole drained chopped canned
  • tablespoon canola oil 
  • 0.5 pound carrots thinly sliced
  •  celery stalk 
  • 0.8 pound mild chicken sausage 
  • 1.5 pounds .5 can cannellini beans dried
  • 2.5 pounds duck confit legs 
  • cups less-sodium chicken broth fat-free divided
  •  flat-leaf parsley sprigs fresh
  •  garlic cloves minced
  • 0.5 teaspoon kosher salt divided
  • 2.5 cups onion finely chopped ( 2 medium)
  •  thyme sprig 
  • cups water 
  • ounce bread white

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • oven
  • baking pan
  • dutch oven
  • kitchen twine

Directions

  1. Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours.
  2. Drain beans.
  3. Sprinkle pork with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  4. Heat oil in a large Dutch oven over medium-high heat.
  5. Add pork to pan; cook 6 minutes or until browned, turning occasionally.
  6. Remove pork from pan; reduce heat to medium.
  7. Add onion and carrot to pan; cook 8 minutes or until lightly browned, stirring occasionally.
  8. Add garlic and tomatoes; cook 2 minutes, stirring occasionally. Tie twine around parsley, celery, thyme, and bay leaf to secure.
  9. Add pork, beans, 4 cups broth, 2 cups water, and herb bundle to pan. Bring to a simmer; cook, covered, for 2 hours or until beans are tender. Stir in remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Cool bean mixture to room temperature; cover and chill overnight.
  10. Preheat oven to 40
  11. Arrange duck confit legs in a 13 x 9inch baking dish.
  12. Bake at 400 for 15 minutes or until thoroughly heated.
  13. Remove skin and meat from bones; shred meat into large pieces. Discard skin and bones.
  14. Reduce oven temperature to 32
  15. Bring bean mixture to a simmer over medium-low heat; stir in duck. Bring remaining 4 cups broth to a simmer in a medium saucepan; pour evenly over bean mixture.
  16. Bake at 325 for 2 hours. Reduce oven to temperature to 27
  17. Heat a large skillet over medium-high heat. Coat pan with cooking spray.
  18. Add sausage to pan; cook 6 minutes or until browned, turning occasionally. Cool slightly; cut into 1-inch pieces. Stir bean mixture; add sausage pieces.
  19. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1/2 cup.
  20. Sprinkle breadcrumbs evenly over cassoulet.
  21. Bake at 275 for 1 1/2 hours.
  22. Let stand 20 minutes before serving.

Nutrition Facts

Calories590kcal
Protein36.93%
Fat27.04%
Carbs36.03%

Properties

Glycemic Index
35.76
Glycemic Load
3.48
Inflammation Score
-10
Nutrition Score
36.099130630493%

Flavonoids

Catechin
0.01mg
Epicatechin
0.06mg
Apigenin
0.45mg
Luteolin
0.08mg
Isorhamnetin
2mg
Kaempferol
2.63mg
Myricetin
0.07mg
Quercetin
8.19mg

Nutrients percent of daily need

Calories:589.6kcal
29.48%
Fat:17.87g
27.49%
Saturated Fat:4.13g
25.84%
Carbohydrates:53.57g
17.86%
Net Carbohydrates:41.02g
14.92%
Sugar:6.8g
7.56%
Cholesterol:140.43mg
46.81%
Sodium:1414.68mg
61.51%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:54.9g
109.81%
Vitamin A:4019.77IU
80.4%
Manganese:1.46mg
72.91%
Folate:286.59µg
71.65%
Selenium:42.76µg
61.09%
Iron:10.51mg
58.37%
Vitamin B3:11.11mg
55.57%
Fiber:12.56g
50.23%
Potassium:1706.79mg
48.77%
Vitamin B1:0.68mg
45.53%
Copper:0.85mg
42.7%
Magnesium:159.57mg
39.89%
Phosphorus:366.41mg
36.64%
Vitamin B6:0.73mg
36.34%
Zinc:3.7mg
24.65%
Vitamin B2:0.4mg
23.66%
Calcium:222.75mg
22.27%
Vitamin B5:1.41mg
14.09%
Vitamin K:13.65µg
13%
Vitamin B12:0.76µg
12.63%
Vitamin C:10.42mg
12.63%
Vitamin E:1.09mg
7.26%
Source:My Recipes