Skinny #SundaySupper...Slow Cooker Chicken and Smoked Sausage Cassoulet

The theme for this week's #SundaySupper is Skinny Dishes. We're featuring healthy recipes that are low in fat, calories, and sugar. This week, our hostess is Sue from Sue's Nutrition Buzz. Sue is a registered dietician who shares her passion for healthy eating with her readers, so make sure to stop by and say hello!  I was so excited when I found out about this week's theme. Being a food writer means that I sometimes eat more calories than I should, so I'm always on the lookout for lower-calorie meals to (try to) balance things out. One of my go-to sources for finding great-tasting, healthy meals is Cooking Light's website. They have a huge, searchable recipe database that offers so many great ideas for food that tastes great and is easy on your waistline!

One of my favorite food myths is that healthy food just doesn't taste as good as the high-octane stuff. In most cases, that is so untrue! Sometimes, all it takes is a few simple substitutions and eating a reduced portion to make a delicious meal that no one would ever know is low in fat and calories. A great example of this is the recipe I'm sharing today: Slow Cooker Chicken and Smoked Sausage Cassoulet. This is my riff on a Cooking Light recipe. Michael isn't a huge fan of beans, so I reduced the amount in half. To make up for the missing volume, I added healthy carrots and celery. I also subbed ultra-lean chicken breast for the pork roast that the recipe called for. Finally, I added 1/2 cup of red wine for depth of flavor. All you do is add everything to a slow cooker and let it do the work...perfect for those busy days we all seem to have!

Slow Cooker Chicken and Smoked Sausage Cassoulet

adapted from Cooking Light

Step 1: Add the following ingredients to a large slow cooker: 1 can petite diced tomatoes, 1 can drained & rinsed Great Northern (white) beans, 1 cup sliced carrots, 2 grated or finely minced garlic cloves, 1 cup chopped onion, and 1 cup sliced celery. 

Step 2: Give the veggies a stir. Then, add the following ingredients to the pot: 1/2 lb. turkey smoked sausage cut into 1/2-inch cubes, 1 lb. diced chicken breast, and 2 slices crisp-cooked bacon. Add 1/2 cup red wine, 2-3 sprigs fresh thyme, 2 bay leaves, 1/2 tsp. dried rosemary (or 1 tsp. fresh, finely chopped), and salt & pepper to taste.

Step 3: Put the lid on the slow cooker and cook on high for 2 hours. Reduce heat to low and cook for 2 more hours, until the carrots and celery are cooked and tender. Remove the bay leaves and thyme stems, then ladle into bowls. Sprinkle with chopped parsley for a pop of color. You can also top each serving with a tablespoon of grated parmesan for about 20 calories.

This cassoulet is so good, you'd never know that it's high in fiber and low in fat and calories. By simply subbing in chicken breast for pork and using low-fat turkey sausage, you save a ton of fat...but you still have a great smoky flavor. The beans were creamy, and the veggies were perfectly cooked. This soup-like cassoulet is basically a meal in a bow, but I served it with some garlic breadsticks on the side for dipping in the savory broth. The nutritional information for the original recipe is 375 per generous 1.5-cup serving, with 7.6 grams fat and 4.6 grams fiber. Since I subbed in chicken breast and added more veggies, my nutrition information will be slightly different, but this gives you a ballpark estimation for this very hearty and filling dish. 

I hope you'll join us this evening at 600 CST for a Twitter chat to discuss our favorite healthy eating tips. In the meantime, go check out all of the healthy eating recipes that my fellow #SundaySupper food writers are sharing today...we have everything from appetizers to desserts!

Sizzling Skinny Appetizers & Soups

• Napa Cabbage wrapped Chinese Spring Rolls by Small Wallet Big Appetite
• #DairyFree Cream of Broccoli Soup by Galactosemia in PDX
• Easy Vegan Lentil Soup by Neighbor Food
• Spicy Asian Chicken Noodle Soup by Food Lust People Love
•  Tomato Basil Soup by No one Likes Crumbley Cookies
• Skinny Beef Chili by Webicurean

 Healthy Skinny Mains & Sides

• Chicken with Herb Tomatoes and Pan Sauce by Hezzi D’s Books & Cooks
• Kale Salad with Pomegranates, Apples and Walnuts by The Girl in the Little Red Kitchen
• Skinny Salad Wraps by MamaMommyMom
• Mashed Cauliflower by Supper for a Steal
• Lamb Florentine Burger with Tzatziki by Country Girl in the Village
• Skinny Avocado Egg Salad Wraps by The Daily Dish
• Greek Yogurt Chicken Salad by Family Foodie
• Parchment-Poached Salmon by Simply Gourmet
• Maddy’s Arugula Salad by That Skinny Chick Can Bake
• Cauliflower Pizza by Cravings of a Lunatic
• Light chicken enchiladas by My Cutie Bride
• Pear Almond Arugula Salad with Honey Vinaigrette by Vintage Kitchen
• Pasta Primavera by Crazy Foodie Stunts
• Cauliflower Fried Rice by Cupcake & Kale Chips
• Ahi Tuna Salad by The Urban Mrs
• Soba Noodles with Edamame and Green Onions by Hip Foodie Mom
• Scallops Hong Kong Style by Magnolia Days
• Slow Cooker Pork and Green Chile Stew by Momma’s Meals
• Roasted Garlic, Chicken & Herb White Pizza by Dinners and Desserts
• Polynesian Salad with Pineapple Vinaigrette by Peanut Butter and Peppers
• Herb Roasted Salmon with Steamed Cabbage & Peas by The Lovely Pantry
• Turkey and Black Bean Taco Burgers by In The Kitchen With K P
• Salmon Tikka Wraps with Cucumber Raita by Soni’s Food
• Whole wheat pasta with Spicy Roasted Cauliflower by Crispy Bits & Burnt Ends
• Slow Cooker Baby Back Ribs by I Run For Wine
• Chipotle Black Bean Burgers with Baked Garlic Home Fries  by Curious Cuisiniere
• The Ninja Baker’s Sake & Miso Salmon by Ninja Baking
• Roasted Sweet Potato, Quinoa and Black Bean Burgers with Parsnip Fries  by  Gourmet Drizzles
• Slow Cooker Chicken and Smoked Sausage Cassoulet by 
• Cumin Roasted Cauliflower and Carrots by Mangoes and Chutney
• Italian Sub Salad by Diabetic Foodie
• Kale and Quinoa Croquettes by The Wimpy Vegetarian
• Broccoli Patties with Arugula and Champagne Vinaigrette by Sustainable Dad
• Raw Kale Salad with Chickpeas and Salmon in Orange Dressing by Shockingly Delicious
• Greek Yogurt Egg Salad Sandwich by Damn Delicious
• Oven Roasted Cauliflower Recipe by Home Cooking Memories
• Confetti Cabbage and Salmon Wraps by The Roxx Box
• Escarole and Beans  by Midlife Road trip
• Cajun Black Beans by Ruffles and Truffles 
• Caprese salad by The Little Ferraro Kitchen
• Skinny Wholegrain Fettuccine Alfredo with Greek Yogurt & Coconut Oil by Sue’s Nutrition Buzz

Guilt Free Skinny Desserts & Snacks

• Chocolate avocado cake by Gotta Get Baked
• Tiramisu Parfaits by Kudos Kitchen by Renee
• Sugar Free Banana Almond Muffins by What Smells So Good
• Strawberry Coconut Cinnamon Buns by Juanita’s Cocina
• Warm Apple Crumble by Mama’s Blissful Bites
• Dark Chocolate-Dipped Apricots by girlichef
• Homemade Protein Bar Recipe by Masala Herb
• Skinny Chocolate Almond Pudding by Basic N Delicious

Wine Pairing Recommendations for Skinny Sunday Supper by ENOFYLZ Wine Blog

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