French · Dinner
Southern French Bean and Meat Stew (Low-Calorie)
A lightened Southern French bean and pork stew simmers lean pork tenderloin with cannellini beans, tomato, carrot, and leek in a thyme-scented broth. Reduced oil and a lean cut keep it under 400 calories while retaining the rustic, slow-simmered character of a traditional country cassoulet-style dish. Served warm in a bowl.
$4
15 minsPrep
50 minsCook
65 minsTotal
MediumLevel
Nutrition per serving
388Calories
41.8gProtein
10.5gFat
29.8gCarbs
5.5gSugar
8.2gFiber
481mgSodium
105mgChol
2.8gSat Fat
1215mgPotassium
115mgCalcium
4.9mgIron
1.2mcgVitamin B12
14mgVitamin C
low-calorie
protein-rich
high-fiber
low-calorie
Instructions
1
Prep
Trim the pork tenderloin of silverskin, cut into 1-inch cubes, and pat dry; dice the carrot and tomato, slice the leek, and mince the garlic.
2
Sear
Heat the olive oil in a small heavy pot over medium-high heat; sear the pork cubes 3 to 4 minutes, turning occasionally, until browned on most sides.
3
Sweat
Lower heat to medium, add the leek, carrot, and garlic; sweat 4 to 5 minutes, stirring often, until the leek turns translucent.
4
Simmer
Pour in the chicken stock, add the tomato, bay leaf, and thyme sprig; simmer gently over medium-low heat, covered partially, 30 minutes until pork is tender.
5
Simmer
Stir in the cannellini beans and simmer uncovered over low heat 8 to 10 minutes until the broth thickens slightly and coats the back of a spoon; season with salt and black pepper.
6
Plate
Discard the bay leaf and thyme sprig, ladle the stew into a bowl, and scatter the fresh parsley and thyme leaves over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz434g pork tenderloin
- 1 1/3 cup110g, half of a 15 oz can, drained cannellini beans
- 1 cup120g leek
- 2/3 cup80g carrot
- 4 cloves4 cloves garlic
- 1 tsp1 tsp fresh thyme leaves, plus 1 sprig for simmering
- 5.2 oz150g tomato
- 2 tsp2 tsp olive oil
- 1 1/2 cup360ml low-sodium chicken stock
- 22 bay leaf
- salt, to taste
- black pepper, to taste
- 2 tbsp2 tbsp fresh parsley for finishing
