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1
In a large, deep skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom.
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2
Cook the carrots, celery, and onion for 6 minutes, or until soft, stirring frequently.
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3
Add the garlic.
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4
Cook for 1 minute, stirring constantly.
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5
Set aside.
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6
Measure 1 cup beans into a medium bowl.
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7
Using a potato masher, mash until chunky.
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8
Stir the mashed beans, remaining whole beans, tomatoes with liquid, broth, thyme, pepper, and salt into the carrot mixture.
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9
Bring to a boil, still over medium-high heat.
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10
Reduce the heat and simmer, covered, for 20 minutes, or until the cassoulet is thickened.
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11
Meanwhile, preheat the oven to 350F.
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12
In a small bowl, stir together the bread crumbs and remaining 2 teaspoons oil until the crumbs are moist.
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13
Spread in a small metal baking pan.
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14
Bake the bread-crumb mixture for 8 to 10 minutes, or until crisp, stirring once halfway through.
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15
Remove the cassoulet from the heat.
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16
Stir in the parsley and lemon juice.
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17
Just before serving, sprinkle with the breadcrumb mixture.
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18
(Per serving)
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19
Calories: 304
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20
Total fat: 6.5g
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21
Saturated: 0.5g
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22
Trans: 0.0g
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23
Polyunsaturated: 1.0g
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24
Monounsaturated: 4.0g
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25
Cholesterol: 0mg
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26
Sodium: 324mg
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27
Carbohydrates: 48g
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28
Fiber: 13g
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29
Sugars: 11g
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30
Protein: 14g
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31
Calcium: 136mg
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32
Potassium: 962mg
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33
2 starch
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34
3 vegetable
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35
1/2 very lean meat
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36
1 fat
