Cassoulet in a Flash Recipe

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Cassoulet in a Flash
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Ingredients:

Directions:

  1. Preheat the broiler to high.
  2. Heat a large skillet over medium heat. Add sausage and bacon to pan; cook 5 minutes or until lightly browned, stirring occasionally to crumble sausage. 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. Add onion and next 4 ingredients (through minced garlic) to drippings in pan; sauté 3 minutes, stirring occasionally. Add onion mixture to sausage mixture.
  3. Remove skin from duck breast; discard skin. Cut breast into 1/2-inch pieces. Return pan to medium-high heat. Lightly coat pan with cooking spray. Add duck breast; sauté for 3 minutes, turning to brown on all sides. Remove from heat.
  4. Combine 1/2 cup beans, tomato paste, and stock in a food processor; process until smooth. 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. Combine panko, parsley, and oil in a small bowl; toss. Divide panko mixture evenly among ramekins. Place ramekins on a baking sheet; broil 2 minutes or until browned.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1093.85 Kcal (4580 kJ)
Calories from fat 468.02 Kcal
% Daily Value*
Total Fat 52g 80%
Cholesterol 2436.47mg 812%
Sodium 4060.15mg 169%
Potassium 622.9mg 13%
Total Carbs 40.03g 13%
Sugars 8.1g 32%
Dietary Fiber 7.39g 30%
Protein 111.68g 223%
Vitamin C 28.1mg 47%
Vitamin A 0.4mg 14%
Iron 4.2mg 24%
Calcium 103.7mg 10%
Amount Per 100 g
Calories 206.23 Kcal (863 kJ)
Calories from fat 88.24 Kcal
% Daily Value*
Total Fat 9.8g 80%
Cholesterol 459.37mg 812%
Sodium 765.5mg 169%
Potassium 117.44mg 13%
Total Carbs 7.55g 13%
Sugars 1.53g 32%
Dietary Fiber 1.39g 30%
Protein 21.06g 223%
Vitamin C 5.3mg 47%
Vitamin A 0.1mg 14%
Iron 0.8mg 24%
Calcium 19.6mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 25.4
    Points
  • 27
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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