Quick Pork Cassoulet

Gluten Free
Dairy Free
Health score
39%
Quick Pork Cassoulet
50 min.
4
489kcal

Suggestions

Ingredients

  •  bay leaf 
  • 10 oz condensed beef broth canned
  • 19 oz cannellini beans beans white rinsed drained canned
  •  carrots sliced
  • clove garlic minced
  • 0.3 lb kielbasa sliced
  • Tbsp olive oil 
  •  onion chopped
  • lb pork loin chops 
  • 0.5 tsp thyme leaves dried
  • Tbsp each: flour and water 

Equipment

  • frying pan

Directions

  1. Heat oil in large skillet on medium-high heat.
  2. Add chops; cook 2 min. on each side or until browned on both sides. Move to one side of skillet.
  3. Add kielbasa, carrots, onions and garlic; cook 2 min., stirring occasionally.
  4. Add broth, bay leaf and thyme; stir. Cover skillet with lid. Bring mixture to boil. Reduce heat to medium-low; simmer 25 min. or until chops are cooked through. Stir in beans.
  5. Mix flour and water.
  6. Add to ingredients in skillet; mix well. Cook 5 min. or until thickened, stirring frequently.
  7. Remove and discard bay leaf before serving.

Nutrition Facts

Calories489kcal
Protein32.75%
Fat37.4%
Carbs29.85%

Properties

Glycemic Index
51.96
Glycemic Load
9.07
Inflammation Score
-10
Nutrition Score
32.000869502192%

Flavonoids

Apigenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
1.38mg
Kaempferol
0.29mg
Myricetin
0.04mg
Quercetin
5.69mg

Nutrients percent of daily need

Calories:488.65kcal
24.43%
Fat:20.2g
31.08%
Saturated Fat:6.4g
39.99%
Carbohydrates:36.28g
12.09%
Net Carbohydrates:28.03g
10.19%
Sugar:3.73g
4.15%
Cholesterol:95.82mg
31.94%
Sodium:606.41mg
26.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.8g
79.6%
Vitamin A:7654.45IU
153.09%
Vitamin B1:1.07mg
71.58%
Selenium:45.49µg
64.99%
Vitamin B3:11.23mg
56.14%
Vitamin B6:1.09mg
54.57%
Phosphorus:451.86mg
45.19%
Manganese:0.84mg
41.98%
Potassium:1330.13mg
38%
Fiber:8.25g
32.99%
Iron:5.38mg
29.88%
Magnesium:112.24mg
28.06%
Zinc:3.98mg
26.54%
Folate:103.54µg
25.89%
Copper:0.44mg
21.84%
Vitamin B2:0.35mg
20.69%
Vitamin B12:0.93µg
15.47%
Vitamin B5:1.38mg
13.79%
Calcium:137.55mg
13.75%
Vitamin E:2.02mg
13.49%
Vitamin K:12.17µg
11.59%
Vitamin C:5.42mg
6.57%
Vitamin D:0.45µg
3.02%