Delicious and Easy to Cook: Cassoulet for Today

Delicious and Easy to Cook: Cassoulet for Today.

Get original recipe here.

Ingredients

• 6 boneless skinless chicken thighs (about 1-1/2 pounds)
• 1/4 teaspoon salt
• 1/4 teaspoon coarsely ground pepper
• 3 teaspoons olive oil, divided
• 1 large onion, chopped
• 1 garlic clove, minced
• 1/2 cup white wine or chicken broth
• 1 can (14-1/2 ounces) diced tomatoes, drained
• 1 bay leaf
• 1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed
• 1 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme
• 2 cans (15 ounces each) cannellini beans, rinsed and drained
• 1/4 pound smoked turkey kielbasa, chopped
• 3 bacon strips, cooked and crumbled
• TOPPING:
• 1/2 cup soft whole wheat bread crumbs
• 1/4 cup minced fresh parsley
• 1 garlic clove, minced

Directions

1. Preheat oven to 325°. Sprinkle chicken with salt and pepper. In a broiler-safe Dutch oven, heat 2 teaspoons oil over medium heat; brown chicken on both sides. Remove from pan.
2. In same pan, saute onion in remaining oil over medium heat until crisp-tender. Add garlic; cook 1 minute. Add wine; bring to a boil, stirring to loosen browned bits from pan. Add tomatoes, herbs and chicken; return to a boil.
3. Transfer to oven; bake, covered, 30 minutes. Stir in beans and kielbasa; bake, covered, until chicken is tender, 20-25 minutes.
4. Remove from oven; preheat broiler. Discard bay leaf; stir in bacon. Toss bread crumbs with parsley and garlic; sprinkle over top. Place in oven so surface of cassoulet is 4-5 in. from heat; broil until crumbs are golden brown, 2-3 minutes.

Health Tip: Adding pulses such as cannellini beans to a meat-based main dish bumps up the fiber and protein without adding saturated fat.

Editor's Note

To make soft bread crumbs, tear bread into pieces and place in a food processor or blender. Cover and pulse until crumbs form. One slice of bread yields 1/2 to 3/4 cup crumbs.

Nutrition Facts

1 serving: 394 calories, 14g fat (4g saturated fat), 91mg cholesterol, 736mg sodium, 29g carbohydrate (4g sugars, 8g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1/2 fat.