Casual Cassoulet
Casual Cassoulet
Preparation time:10 to 15 minutes
Microwaving time: 11 to 15 minutes
Standing time: 3 minutes
Just a few minutes of microwaving are enough to meld garlic franks, lean boneless lamb, pinto beans, and vegetables into a flavorful cassoulet. To round out the meal, add crusty bread or rolls and a simple green salad.
1 small onion, thinly sliced
1 medium-size carrot, thinly sliced
1/2 teaspoon dry thyme leaves
l/4 teaspoon dry rosemary
1 large shoulder lamb chop (about 1/2 lb.)
1/2 pound garlic frankfurters
1 can (about 15 oz.) pinto beans, drained
1 can (8 oz.) tomato sauce
Chopped parsley
In a 2-quart microwave-safe casserole, combine onion and carrot; sprinkle with thyme and rosemary. Cover; microwave on HIGH (100%) for 3 to 4 minutes or until vegetables are tender when pierced, stirring after 2 minutes.
Cut lamb from bone; discard bone and fat, then cut meat into 3/4-inch cubes. Cut frankfurters into 1/2- inch-thick slices. Stir meats into vegetables. Cover and microwave on HIGH (100%) for 3 to 4 minutes or until lamb is no longer pink on surface, stirring after 2 minutes. Mix in beans and tomato sauce. Cover and microwave on HIGH (100%) for 5 to 7 minutes or until beans are hot, stirring every 2 minutes. Sprinkle with parsley, cover, and let stand for 3 minutes. Makes 3 servings.
Per serving: 458 calories, 25 g protein, 32 g carbohydrates, 26 g total fat, 68 mg cholesterol, 1,936 mg sodium
