In a Slow Cooker
Pork Chop & Bean Cassoulet
3 (15 ½-ounce) cans cannellini (white kidney) beans, rinsed and drained
1 (8-ounce) can tomato sauce
1 cup reduced-sodium beef broth
½ teaspoon salt
¼ teaspoon black pepper
6 (¼-pound) boneless pork loin chops, trimmed
4 small carrots, halved lengthwise and thinly sliced
2 onions, thinly sliced
4 garlic cloves, minced
1 cup fresh whole wheat bread crumbs (about 2 slices bread)
¼ cup grated Parmesan cheese
⅓ cup chopped fresh flat-leaf parsley
1 Stir together beans, tomato sauce, broth, ¼ teaspoon of salt, and ¹⁄8 teaspoon of pepper in 5- or 6-quart slow cooker.
2 Season pork with remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Spray large nonstick skillet with nonstick spray and set over medium heat. Add pork and cook until lightly browned on all sides, about 6 minutes; transfer to slow cooker. Add carrots and onions to skillet; cook, stirring, until onions are softened, about 5 minutes. Stir in garlic and cook, stirring constantly, until fragrant, about 30 seconds; add to slow cooker.
3 Cover and cook until pork is fork-tender, 4–6 hours on high or 8–10 hours on low. About 30 minutes before cooking time is up, sprinkle cassoulet evenly with bread crumbs, Parmesan, and parsley; cover and cook 30 minutes longer.
PER SERVING (1 pork chop and about ¾ cup vegetable mixture): 415 Cal, 9 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 69 mg Chol, 614 mg Sod, 45 g Carb, 9 g Sugar, 12 g Fib, 36 g Prot, 187 mg Calc.
HEALTHY EXTRA
Serve the cassoulet with a side of steamed whole green beans and wax beans.