Chicken and Black Bean Cassoulet

Main Dishes, <401 cal,

Per Serving Chicken and Black Bean Cassoulet
Makes: 8 servings
Serving Size: 2/3 cup
Calories	190
Fat	4	g
Saturated Fat	0.8	g
Trans Fat	0	g
Carbohydrate	22	g
Fiber	7	g
Sugars	4	g
Cholesterol	25	mg
Sodium	195	mg
Potassium	450	mg
Protein	16	g
Phosphorus	180	mg
Choices: Starch 1, Vegetable 1, Lean Meat 2

Ingredients

3/4	lb.	boneless, skinless chicken breasts, cut into 1-inch cubes
4		garlic cloves, finely minced
1/2	tsp.	ground cumin
1/2	tsp.	dried oregano
1/4	tsp.	kosher salt
1/4	tsp.	freshly ground black pepper
1 1/2	Tbsp.	olive oil, divided
1	large	onion, chopped
2	med.	carrots, peeled and julienned
1	cup	whole tomatoes, coarsely chopped with their juice
1/4	cup	dry white wine
2	cans	(15 oz. each) black beans, drained and rinsed
3/4	tsp.	orange zest
4	Tbsp.	plain dry bread crumbs*

In a small bowl, toss the chicken cubes with the garlic, cumin, oregano, salt, and black pepper. Cover, refrigerate, and marinate for 1 hour.
In a Dutch oven or similar pot, 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.
Preheat the oven to 400 degrees. Add the onion and carrots to the pot, and sauté for 6 to 7 minutes, until the onion is soft. Add the tomatoes with juice, wine, beans, and orange zest. Bring to boiling. Lower the heat; return the cooked chicken to the pan. Cover, carefully transfer the pot to the preheated oven, and bake for 20 minutes.
Combine the remaining 1/2 Tbsp. of olive oil and the bread crumbs. Uncover the pot and sprinkle the bread crumb mixture on the casserole. Bake for 10 more minutes, until the crumbs are browned.

*To make bread crumbs, use 1 to 2 slices of stale bread and process in a food processor or blender to make coarse crumbs.