This is a dish that’s quick to make but is evocative of the full French version. It makes a good family supper dish. Don’t be put off by the sausage content in this recipe for speedy cassoulet. Using low-fat sausages helps but it’s the beans that really deliver the punch being high in fibre, low in fat, full of iron, and masses of anti-oxidants. With the tomatoes also being high in anti-oxidant content, the whole family will easily get a great boost.
Preparation time: 20 minutes
Cooking Time: 60 – 70 minutes
Serves: 4 people
Energy: 350 calories per serving
Equipment:
Large saucepan
Slotted spoon
Kitchen paper
Ingredients:
4 low-fat sausages – cut into chunks
2 lean rashers (slices) rindless streaky bacon – diced
425g (large can) red kidney beans – drained and rinsed
400g (large can) no-added sugar baked beans
400g (large can) chopped tomatoes
Worcestershire sauce
Salt and freshly ground black pepper
Chopped parsley
Directions:
Dry-fry (sauté) the sausages and bacon, in a saucepan until well browned and crisp.
Remove from the saucepan using a slotted spoon.
Place on kitchen paper to drain thoroughly.
Wipe out the saucepan with kitchen paper to remove the fat.
Add all the remaining ingredients.
Heat through, stirring.
Season to taste with Worcestershire sauce, salt, and pepper.
Add the sausages and bacon and continue to heat until completely hot.
Spoon into bowls and sprinkle with chopped parsley.
