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Diabetes Forecast

The Healthy Living Magazine

Chicken and Black Bean Cassoulet

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
  • 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

  1. In a small bowl, toss the chicken cubes with the garlic, cumin, oregano, salt, and black pepper. Cover, refrigerate, and marinate for 1 hour.
  2. 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.
  3. 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.
  4. 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.

 
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