Cassoulet-Style Chicken Thighs

Cassoulet-Style Chicken Thighs

Classic cassoulet recipes can take days to make and of course contain rashers of duck, smoked meats and the like. This version keeps it simple and not quite so rich with one skillet, healthier ingredients like low-fat kielbasa, and just 45 minutes to prepare.

From EatingWell: February/March 2006, EatingWell Serves Two
Yield: 6 servings
Active Time: 40 minutes
Total Time: 45 minutes

Ingredients

  1. 2 15-ounce cans white beans, rinsed
  2. 3/4 cup fresh whole-wheat breadcrumbs, (see Tip)
  3. 2 tablespoons extra-virgin olive oil, divided
  4. 1 pound boneless, skinless chicken thighs, trimmed of fat and cut into thirds
  5. 1 large onion, chopped
  6. 6 cloves garlic, roughly chopped
  7. 1/2 teaspoon dried rosemary
  8. 1/2 teaspoon dried thyme
  9. 1/2 teaspoon freshly ground pepper
  10. 1/2 cup dry white wine
  11. 1/2 cup reduced-sodium chicken broth
  12. 1/2 cup water
  13. 1/2 pound low-fat turkey kielbasa, sliced into 1/2-inch pieces
  14. 2 tablespoons finely chopped parsley

Preparation

  1. Put 1/2 cup beans in a small bowl and mash with a fork. Add the remaining beans and set aside.
  2. Toss breadcrumbs with 1 tablespoon oil in a small bowl. Heat a large skillet over medium-high heat. Add the breadcrumbs and cook, stirring often, until golden and crisp, 2 to 3 minutes. Transfer to a plate and set aside.
  3. Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add chicken in a single layer and cook until browned, turning once, 2 to 3 minutes per side. Transfer to a plate.
  4. Add onion and garlic to the skillet and cook, stirring occasionally, until the onion is softened, about 5 minutes. Add rosemary, thyme and pepper and cook, stirring, until fragrant, about 30 seconds. Add wine, increase heat to high and cook, stirring with a wooden spoon to scrape up any browned bits, until the wine has reduced by about half, 1 to 2 minutes. Add broth, water, kielbasa, the reserved beans and chicken; bring to a boil. Reduce heat, cover and simmer until the chicken is cooked through, 3 to 5 minutes. Top with the toasted breadcrumbs and parsley.

Tips & Notes

Nutrition

Nutrition Per Serving: 370 calories; 13 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 40 g carbohydrates; 29 g protein; 10 g fiber; 749 mg sodium; 631 mg potassium.

Nutrition Bonus: Fiber (41% daily value), Folate (37% dv), Iron (20% dv).

1 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 4 lean meat