Friday, October 17, 2008

Chicken Cassoulet

After all those promises I failed to keep you all updated!
So the evening of Yom Kippur KBW made us a fabulous dinner Chicken Cassoulet- I devoured it and highly recommend it! That pan you see in the picture is 4 servings and a TON of food. A great meal and a large volume for big eaters like me!
She got the recipe from EW and here it is:
Cassoulet-Style Chicken Thighs (6 servings)
2- 15-ounce cans white beans, rinsed
3/4 cup fresh whole-wheat breadcrumbs (see Tip)
2 tablespoons extra-virgin olive oil, divided
1 pound boneless, skinless chicken thighs, trimmed of fat and cut into thirds (she used chicken breasts)
1 large onion, chopped
6 cloves garlic, roughly chopped
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground pepper
1/2 cup dry white wine
1/2 cup reduced-sodium chicken broth
1/2 cup water
1/2 pound low-fat turkey kielbasa, sliced into 1/2-inch pieces
2 tablespoons finely chopped parsley
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 (she put the pan under the broiler for 5min here)

NUTRITION INFORMATION: Per serving: 370 calories; 13 g fat (3 g sat, 6 g mono); 68 mg cholesterol; 40 g carbohydrate; 29 g protein; 10 g fiber; 749 mg sodium.
Nutrition bonus: Fiber (41% daily value), Folate (37% dv), Iron (20% dv).
TIP: Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and process in a food processor into coarse crumbs. One slice of bread makes about 1/3 cup crumbs.
MAKE AHEAD TIP: Cover and refrigerate for up to 3 days.

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