Slower Cooker Sausage Cassoulet
I can't wait for you to try this rich, slow-cooked casserole known as a cassoulet. Containing meat and white beans, it is known for being an extremely flavorful comfort food (especially on Day 2), that is ladened with magnesium, phosphorus, potassium, folate and some calcium as well. This casserole will help to protect your heart and mental faculties. Comfort yourself and your family on Phase 3 with this French-inspired Fast Metabolism Diet dish.
Phase 3 | Serves 6 (Serving size: About 2 cups)
Prep time: 20 minutes | Total time: 8 hours 20 minutes
INGREDIENTS
Cassoulet:
3 tablespoons olive oil, divided
8 ounces fully cooked sweet Italian chicken sausage links, sliced
1 1/2 cups chopped yellow onion
1 1/2 cups (3/4-in.-thick) diagonally cut carrot
1 cup peeled, diced kohlrabi
1/2 cup sliced celery
4 garlic cloves, minced
19-ounce can cannellini beans, rinsed and drained
28-ounce can diced tomatoes, undrained
3/4 cup chicken stock
2 teaspoons fresh thyme leaves
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 bay leaf
Breadcrumbs:
¼ cup olive oil
1 ½ cups sprouted grain breadcrumbs (from about 3 slices sprouted grain bread)
½ teaspoon sea salt
¼ cup chopped fresh parsley
2 tablespoons fresh thyme leaves
Salad:
¼ cup olive oil
1 ½ tablespoons balsamic vinegar
Sea salt and freshly ground black pepper, to taste
6 cups bitter greens (such as arugula, endive, escarole, radicchio)
½ cup pine nuts
DIRECTIONS
- Heat a large skillet over medium heat. Add 1 tablespoon of the oil and the sausage. Cook the sausage until browned.
- Remove the sausage with a slotted spoon and set aside.
- Add another 2 tablespoons oil and the onion, carrot, kohlrabi, celery, and garlic; cook 5 minutes or until just tender.
- Scrape the contents of the skillet into a 5-quart slow cooker. Add the browned sausage, cannellini beans, tomatoes, chicken stock, thyme, salt, pepper, and bay leaf.
- Cover and cook on LOW 8 hours or until vegetables are tender.
Make the breadcrumbs: Heat a skillet over medium heat. Add the oil, breadcrumbs, and salt; cook 3 minutes or until browned, stirring frequently. Remove the pan from the heat; stir in the parsley and thyme. Stir half of the breadcrumb mixture into the cassoulet in the slow cooker; sprinkle the remaining breadcrumb mixture and evenly over each serving.
Make the salad: Whisk together the olive oil, balsamic vinegar, and salt and pepper. Add the greens, and toss to coat. Divide among 6 salad bowls, and top evenly with the pine nuts. Serve the salad with the cassoulet.
Phase 3 | Serves 6 (Serving size: About 2 cups)
Prep time: 20 minutes | Total time: 8 hours 20 minutes
INGREDIENTS
Cassoulet:
3 tablespoons olive oil, divided
8 ounces fully cooked sweet Italian chicken sausage links, sliced
1 1/2 cups chopped yellow onion
1 1/2 cups (3/4-in.-thick) diagonally cut carrot
1 cup peeled, diced kohlrabi
1/2 cup sliced celery
4 garlic cloves, minced
19-ounce can cannellini beans, rinsed and drained
28-ounce can diced tomatoes, undrained
3/4 cup chicken stock
2 teaspoons fresh thyme leaves
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1 bay leaf
Breadcrumbs:
¼ cup olive oil
1 ½ cups sprouted grain breadcrumbs (from about 3 slices sprouted grain bread)
½ teaspoon sea salt
¼ cup chopped fresh parsley
2 tablespoons fresh thyme leaves
Salad:
¼ cup olive oil
1 ½ tablespoons balsamic vinegar
Sea salt and freshly ground black pepper, to taste
6 cups bitter greens (such as arugula, endive, escarole, radicchio)
½ cup pine nuts
DIRECTIONS
- Heat a large skillet over medium heat. Add 1 tablespoon of the oil and the sausage. Cook the sausage until browned.
- Remove the sausage with a slotted spoon and set aside.
- Add another 2 tablespoons oil and the onion, carrot, kohlrabi, celery, and garlic; cook 5 minutes or until just tender.
- Scrape the contents of the skillet into a 5-quart slow cooker. Add the browned sausage, cannellini beans, tomatoes, chicken stock, thyme, salt, pepper, and bay leaf.
- Cover and cook on LOW 8 hours or until vegetables are tender.
Make the breadcrumbs: Heat a skillet over medium heat. Add the oil, breadcrumbs, and salt; cook 3 minutes or until browned, stirring frequently. Remove the pan from the heat; stir in the parsley and thyme. Stir half of the breadcrumb mixture into the cassoulet in the slow cooker; sprinkle the remaining breadcrumb mixture and evenly over each serving.
Make the salad: Whisk together the olive oil, balsamic vinegar, and salt and pepper. Add the greens, and toss to coat. Divide among 6 salad bowls, and top evenly with the pine nuts. Serve the salad with the cassoulet.
