High-Fiber Chicken Cassoulet Recipes

This easy healthy recipe has the skin of the chicken remove so that it will become low-fat.  Beans are included to provide the needed fiber and carotenes.

 

Ingredients

 

12 oz of chicken thighs or breast meat

6 cloves of garlic

1/4 tsp ground thyme

Pinch of ground allspice

1/4 tsp of ground pepper

1 cup onion, chopped

1 8-oz can whole tomatoes

1/4 tsp dried rosemary

1 bay leave

1/2 tbsp chopped fresh parsley or 1/2 tsp dried parsley

1/4 cup dry white wine

1/4 cup dry bread crumbs

1 16-oz can of white beans

3/4 cups of chicken stock

1 tsp extra-virgin olive oil

 

Optional Ingredients

  • Chicken can be substituted with turkey if preferred

Method

  1. De-bone and de-skin the chicken and cut into 1-inch cubes

  2. Crushed the garlic cloves using the flat side of the knife blade and then minced it

  3. Season chicken by adding 1/2 tsp of minced garlic, pepper, thyme and all spice and put aside for 1 hour

  4. Cut the can tomatoes into quarters and save the juice for later use

  5. Rinse and drain the can beans.  Put 1/4 cup beans into a small bowl and using the back of a fork, mash them roughly.  Then add the remaining beans to the bowl

  6. Heat oil in a large, heavy, deep skillet and turn heat to medium.  Add chicken in a single layer and saute until it turns golden brown on both sides.  Remove chicken onto a plate and cover with foil to keep it warm

  7. Saute onion and remainder of garlic in the skillet until golden brown

  8. Add tomatoes and their juice, rosemary, parsley, bay leaves and wine.  Turn heat to low and simmer for 10 mins while frequently stirring the mixture.

  9. Pour half of the beans onto a large casserole and spread the beans evenly over the bottom of the casserole

  10. Place the chicken pieces on top of the beans to form another layer

  11. Add in half the tomato and onion mixture and spread evenly over the chicken layer

  12. Spread the remaining beans to form another layer on top of the tomato and onion mixture

  13. Spoon the remaining tomato mixture to form the last layer

  14. Pour in 1/2 of the chicken stock and sprinkle over with bread crumbs

  15. Heat the oven up to 375F and then bake in the oven for 45 mins.

  16. Pour the remaining chicken stock around the edges of the casserole to prevent it from getting dry.

  17. Then bake for another 15 mins.

  18. Remove from oven and serve

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