Chicken and Black Bean Cassoulet
Per ServingChicken 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 | ||
- Makes: 8 servings
- Serving Size: 2/3 cup
- Preparation Time: 15 minutes
- Cooking Time: 40 minutes
- Marinating Time: 40 minutes
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* |
Directions
- 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.
