here's a 'cassoulet' or kinda bean casserole for Julie B...there are
hundreds of them out there...perhaps one similar would meet her needs.

Yeah I know ...bread crumbs...but who says you need to make the
topping?

1-Pot: Fuss-Free Cassoulet
Yield: 6 servings

Ingredients:

1 tbl Vegetable oil
1/2 lb Kielbasa sausage, cubed
2 x Onions, chopped
2 x Garlic cloves, minced
2 x Carrots, sliced
2 x Celery stalks, chopped
1/2 tsp Dried thyme
1/4 tsp Pepper
pinch Cloves
19 oz Canned tomatoes
3/4 cup Chicken stock
1 x Bay leaf
38 oz Canned white pea beans, drained and rinsed

----------------- TOPPING ----------------
2 tbl Butter
2 x Garlic cloves, minced
2 cup Fresh bread crumbs
2 tbl Fresh parsley, chopped


Method:
The traditional French dish takes days to prepare and contains a
generous portion of high-fat meats. By using sausage only, preparation
time, fat and calories are all cut down without sacrificing flavour.

In large Dutch oven, heat oil over medium heat; cook sausage, onions,
garlic, carrots, celery, thyme, pepper and cloves, stirring, for about
5 minutes or until onions are softened. Add tomatoes, breaking up with
fork. Add chicken stock and bay leaf; bring to boil. Add beans; reduce
heat and simmer for about 30 minutes or until slightly thickened.
Discard bay leaf.

[Can be prepared to this point, cooled, covered and refrigerated for up
to 1 day. Or freeze for up to 1 week; thaw in refrigerator for up to 36
hours. Add 45 minutes to 1 hour to baking time.]

Topping: In saucepan, melt butter over medium heat. Add garlic; cook
for about 2 minutes or until softened. Stir in bread crumbs and chopped
parsley; sprinkle over cassoulet. Bake in 350F 180C oven for about 30
minutes or until crusty and golden on top, bubbly and heated through.

carbohydrate, very high source fibre, excellent source iron

Kitchen

--
It's not a question of where he grips it!
It's a simple question of weight ratios!

A five ounce bird could not carry a one pound coconut.

Are you suggesting coconuts migrate?