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Chicken and Bean Cassoulet
15 min prep time
30 min cook time
8servings
Recipe by
Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Thinkstock
How to Make Chicken and Bean Cassoulet
Want winter comfort food? Try cassoulet! This recipe for slow-cooked French casserole replaces the traditional pork and duck ingredients with turkey kielbasa and chicken thighs.
Note: This meal is slightly high in sodium, so those on a low-sodium diet should adjust their meal plan accordingly.
15 min prep time
30 min cook time
8servings
1 chicken thigh, 1/2 cup stew
Print Recipe >
Step-By-Step Instructions:
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Add cooking spray to a large sauté pan over high heat. Season the chicken on both sides with salt and pepper. Sear the chicken on both sides until golden brown, about 5 minutes, then remove from pan and set aside.
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Turn heat down to medium. Add kielbasa and sauté 3 minutes. Remove from pan and set aside.
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Add the onion, garlic and carrots. Sauté for 3-4 minutes, then add tomato paste, thyme and chicken broth. Scrape the brown bits from the bottom of the pan and bring to a boil. Reduce to a simmer, then add the chicken and sausage back to the pan with any accumulated juices. Cover and simmer for 8 minutes. Remove the lid and simmer 5 minutes. Remove the chicken and set aside.
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Add the beans. Turn heat to high. Simmer for 5 more minutes until liquid is slightly reduced. Remove thyme stems.
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To serve, place a chicken thigh in the bottom of bowl, and pour 1/2 cup of the stew over it.
Nutrition facts
8 Servings
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Serving Size
1 chicken thigh, 1/2 cup stew
- Amount per serving Calories 200
- % Daily value*
-
Total Fat
8g
10%
- Saturated Fat 2g 10%
- Trans Fats 0g
- Cholesterol 95mg 32%
- Sodium 420mg 18%
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Total Carbohydrate
9g
3%
- Dietary Fiber 3g 11%
- Total Sugars 2g
- Added Sugars 0g 0%
- Protein 22g
- Potassium 400mg 9%
Ingredients
Nonstick cooking spray
1 spray, 0.25g
boneless, skinless chicken thighs (Cut into 8 large pieces if 8 pieces don’t equal 1 1/2 lb)
1 1/2 lbs
black pepper
1/2 tsp
turkey kielbasa (diced)
6 oz
onion(s) (diced)
1 med
garlic (minced)
2 clove
salt
1/4 tsp
carrots (diced)
2 med
tomato paste
1 tbsp
fresh thyme
2 sprig
low sodium chicken broth
1 1/2 cup
cannellini beans (drained and rinsed)
15 ounces, 1 can
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