Chicken & Black Bean Cassoulet
Nutritional Info
- Servings Per Recipe: 10
- 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
View full nutritional breakdown of Chicken & Black Bean Cassoulet calories by ingredient
Introduction
I found this recipe in a Diabetes, The Healthy Living Magazine while waiting in a Dr. office and thought this sounded easy and delicious for COLD WINTER dinner!Although I did change it up a bit you can find original recipe at http://www.diabetesforecast.org/2014/Jan/r
ecipes/chicken-and-black-bean.html I found this recipe in a Diabetes, The Healthy Living Magazine while waiting in a Dr. office and thought this sounded easy and delicious for COLD WINTER dinner!
Although I did change it up a bit you can find original recipe at http://www.diabetesforecast.org/2014/Jan/r
ecipes/chicken-and-black-bean.html
Number of Servings: 10
Ingredients
-
1 lb chicken cubed
5 garlic cloves, finely minced
1/2 tsp chili powder (*cumin)
1/2 tsp crushed red pepper flakes **
1/2 tsp oregano
1/2 tsp Italian seasoning **
1/2 tsp kosher salt
1/4 tsp black pepper
1 1/2 tbsp olive oil, separated
1 large onion
3 med carrots, peeled & julienne (approximately 9 oz)
1 cup whole tomatoes, coarsely chopped in their own juices
1/3 cup dry white wine
2 Cans (15oz) black beans, drained & rinse
3/4 tsp orange zest
4 tbsp plain dry bread crumbs (make your own)
Tips
To make your own bread crumbs, use 1 to 2 slices of stale bread and process in a food processor or blender to make coarse crumbs. When I have not had stale bread, I just toast bread and then process.
Also added in 1 extra garlic clove (I love garlic)
Added to recipe 1/4 lb chicken; Italian seasoning; crushed red pepper flakes and bumped up carrots & wine just a bit.
Directions
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.