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Cassoulet

Nutrition Information
Calories: 420
Total Fat: 6g
Saturated Fat: 2g
Trans Fat: 0g
Cholesterol: 60mg
Sodium: 580mg
Carbohydrates: 49g
Dietary Fiber: 12g
Sugars: 12g
Protein: 41g
Vitamin A: 7000iu (140%)
Vitamin C: 52mg (86%)
Calcium: 150mg (15%)
Iron: 6mg (33%)

Yield: Serves 4. 3 cups per serving.

This French-originated stew is robust with pork, beans, roasted garlic and tomatoes.

olive oil cooking spray
1 tablespoon chopped garlic
1 cup chopped onion
1 cup chicken broth
1 cup diced carrots
16 oz. can crushed tomatoes
4 tablespoons tomato paste
1 bay leaf
1/2 tsp dried thyme leaves
14 oz. pork tenderloin, cubed
2 15-ounce cans white beans, drained
8 1/4 inch slices French bread baguette
2 tsp. parmesan cheese
1 teaspoon whole grain mustard
2 tablespoons balsamic vinegar
2 tablespoons nonfat Italian salad dressing
1 head romaine lettuce, wash, dry, chop
1 ripe tomato, cut into wedges

Stew: Heat a large, nonstick skillet over medium-high. Lightly spray with oil. Saute garlic and onion until golden, about 3 minutes. Add broth, carrots, crushed tomatoes, tomato paste, spices and pork. Bring to a boil and reduce to a simmer. Add beans and simmer until pork is done, about 15 minutes. Serve in a soup bowl with French Bread Toasts and Romaine Mustard Salad on the side.

French Bread Toasts: Cut baguette into 1/4 inch slices. Lightly spray with olive oil cooking spray; sprinkle each slice with 1/4 teaspoon grated Parmesan cheese. Broil until golden.

Romaine Mustard Salad: Place the mustard into a large salad bowl. Add vinegar and dressing and stir well. Toss with lettuce and tomato wedges.

Total Preparation & Cooking Time: 31 min. (20 Prep, 11 Cook)

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