Chicken & Black Bean Cassoulet
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 10
Ingredients
1 lb chicken cubed5 garlic cloves, finely minced1/2 tsp chili powder (*cumin)1/2 tsp crushed red pepper flakes **1/2 tsp oregano1/2 tsp Italian seasoning **1/2 tsp kosher salt1/4 tsp black pepper1 1/2 tbsp olive oil, separated1 large onion3 med carrots, peeled & julienne (approximately 9 oz)1 cup whole tomatoes, coarsely chopped in their own juices1/3 cup dry white wine2 Cans (15oz) black beans, drained & rinse3/4 tsp orange zest4 tbsp plain dry bread crumbs (make your own)
1. Toss chicken cubes w/garlic, chili powder (cumin), crushed red pepper, oregano, Italian seasoning, salt & pepper. Cover, refrigerate & marinate for 1 hr
2. In a Dutch oven or similar oven proof dish, heat 1 Tbsp. of the olive oil over medium heat. Add the chicken and sauté for 4 to 5 minutes. Transfer the chicken to a plate; set aside.
3. Preheat the oven to 400 degrees.
4. Add the onion and carrots pot chicken was removed from, and sauté for 6 to 7 minutes, until the onion is soft.
5. Add in tomatoes with juice, wine, beans, and orange zest. Bring to boiling.
6. Add in cooked chicken to tomato bean mixture, cover and carefully transfer dish into preheated oven, and bake for 20 minutes.
7. Combine the remaining 1/2 Tbsp. of olive oil and the bread crumbs. Uncover the dish and sprinkle bread crumb mixture evenly over casserole. Bake for an additional 10 minutes, until the crumbs are browned.
Serving Size: Makes 10 - 8 oz servings
Number of Servings: 10
Recipe submitted by SparkPeople user TLB1630.
2. In a Dutch oven or similar oven proof dish, heat 1 Tbsp. of the olive oil over medium heat. Add the chicken and sauté for 4 to 5 minutes. Transfer the chicken to a plate; set aside.
3. Preheat the oven to 400 degrees.
4. Add the onion and carrots pot chicken was removed from, and sauté for 6 to 7 minutes, until the onion is soft.
5. Add in tomatoes with juice, wine, beans, and orange zest. Bring to boiling.
6. Add in cooked chicken to tomato bean mixture, cover and carefully transfer dish into preheated oven, and bake for 20 minutes.
7. Combine the remaining 1/2 Tbsp. of olive oil and the bread crumbs. Uncover the dish and sprinkle bread crumb mixture evenly over casserole. Bake for an additional 10 minutes, until the crumbs are browned.
Serving Size: Makes 10 - 8 oz servings
Number of Servings: 10
Recipe submitted by SparkPeople user TLB1630.
Nutritional Info Amount Per Serving
- Calories: 252.5
- Total Fat: 6.3 g
- Cholesterol: 26.0 mg
- Sodium: 266.2 mg
- Total Carbs: 19.1 g
- Dietary Fiber: 4.8 g
- Protein: 14.1 g
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