Cassoulet (Serves 6) Cals 470pp – Hairy Dieters

Well hello strangers! And a very Merry Christmas to you all!

As I have been missing for a while thought I would start off with a solid staple recipe I have been making for a few years and LOVE! Protein heaven and a real mans dish! It’s not quite a festive dish but it is guaranteed to keep you warm and comforted through the cold months

Please don’t let the huge list of ingredients scare you off. It’s mainly just prep with some trimming and chopping then it all just goes in the pan!

1tsp olive oil
2 medium onions, sliced (about 360g)
3 carrots, peeled and cut into diagonal chunks (about 250g)
2 celery sticks, sliced diagonally (about 100g)
2 fat garlic cloves
6 herby sausages more then 75% meat (I use Asda Extra Special Lincolnshire)
5 chicken thighs, trimmed and cut into chunks (about 450g)
250g lean smoked gammon, cut into chunks
2 tins chopped tomatoes
300ml cold water
150ml red wine (or water)
Chilli flakes
1tsp sugar
1 bay leaf
Few sprigs of fresh thyme
Black pepper
1 tin Cannellini beans
1 Tim butter beans
Fresh parsley and orange zest to serve (really does top it off nicely!)

1. Heat the oil in a large pan. And brown off the sausages. add the onions and soften before removing into a deep lidded oven friendly pot.

2. Keep the sausages and onions warm whilst you brown the chicken with the garlic in the large pan. When ready add to the sausages and onion.

3. Stir in the gammon, celery, carrots, tomatoes, red wine and water. Sprinkle in the sugar and chilli flakes before mixing well.

3. Add the bay leaf and thyme as well as a good grinding of black pepper. Stir and bring to a simmer.

4. Put the lid on the pot and transfer to the oven. Cook for 45 minutes.

5. After this time drain the beans and add to the pot, cover again and bake for a further 30 minutes.

Serve with orange zest and fresh parsley. Sounds weird but this really does bring out the flavours to their fullest!

Nutrition per portion*
Calories 470
Protein 47g
Carbohydrate 30g
Fat 18g
Fibre 8g

This really is one of my favourite meals. This recipe makes a huge batch which is great easy food for entertaining or for the freezer as the perfect ready meal.

I like to serve with freshly baked petit pains (I cheat with the part baked packs! This add about 100 cals to the dish) for soaking up the juices. Nom! X

*Please remember that nutritional information stated in these recipes depend on weights and actual products used so yours may vary.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s