EatingWell: A lighter take on cassoulet
To Make Ahead: Prepare through Step 6 and freeze airtight for up to 3 months (or refrigerate for up to 3 days). Defrost overnight in the refrigerator and reheat on the stovetop or in the microwave. Prepare topping (Step 7) just before serving.
Recipe tip:
To make your own breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse (or fine) crumbs form. To make dry breadcrumbs (coarse or fine), spread on a baking sheet and bake at 250 F until dry, 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or 1/3 cup dry breadcrumbs.
Recipe Nutrition:
Per serving: 511 calories; 14 g fat (3 g sat, 7 g mono); 67 mg cholesterol; 57 g carbohydrate; 0 g added sugars; 35 g protein; 12 g fiber; 649 mg sodium; 1063 mg potassium.
Nutrition Bonus: Vitamin A (60 percent daily value), Iron (40 percent DV), Folate (32 percent DV), Potassium (30 percent DV), Magnesium (28 percent DV), Zinc (27 percent DV), Calcium (16 percent DV), Vitamin C (15 percent DV)
3 1/2 carbohydrate servings
Exchanges: 3 starch, 1 vegetable, 4 1/2 lean meat, 1 fat
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)
