Chicken and Bean Cassoulet

Chicken and Bean Cassoulet
Summary

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.

  • Prep time
    15 min
  • Cook time
    30 min
  • Servings
    8 Servings
  • Serving size
    1 chicken thigh, 1/2 cup stew
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 chicken thigh, 1/2 cup stew
  • Amount per serving Calories 190

  • Total Fat 7g
    • Saturated Fat 2g
  • Cholesterol 90mg
  • Sodium 410mg
  • Total Carbohydrate 11g
    • Dietary Fiber 3g
    • Total Sugars 2g
  • Protein 21g
  • Potassium 460mg
  • Phosphorus 230mg

Choices/Exchanges: 1/2 Starch, 1 Nonstarchy vegetable, 3 Lean protein

Ingredients

Ingredients

  • tomato paste
    1 tbsp
  • carrot(s) (diced)
    2
  • garlic (minced)
    2 clove
  • onion(s) (diced)
    1
  • turkey kielbasa (diced)
    6 oz
  • black pepper
    1/2 tsp
  • chicken thighs (boneless, skinless (Cut into 8 large pieces if 8 pieces don’t equal 1 1/2 lb))
    1 1/2 lbs
  • salt
    1/4 tsp
  • Nonstick cooking spray
    1
  • fresh thyme (fresh )
    2 sprig
  • low sodium chicken broth (fat-free, low-sodium)
    1 1/2 cup
  • cannellini beans (15 ounce, drained and rinsed)
    1 can
Directions

Directions

  1. 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.

  2. Turn heat down to medium. Add kielbasa and sauté 3 minutes. Remove from pan and set aside.

  3. 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.

  4. Add the beans. Turn heat to high. Simmer for 5 more minutes until liquid is slightly reduced. Remove thyme stems.

  5. To serve, place a chicken thigh in the bottom of bowl, and pour 1/2 cup of the stew over it.

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