Chicken Cassoulet - 19g Carbs, 5g Fiber
From: The South Beach Diet
Cassoulet is a comfort food in southern France, but most recipes for
this slow-cooking rustic dish tend to rely on animal or poultry fat
for the base flavor. In our South Beach Diet version for Phase 2,
we've trimmed the fat by using chicken breasts instead of the
traditional pork, duck, or goose, but our recipe is still full of
flavor thanks to a rich, savory broth made with white wine, garlic,
onions, tomatoes, and thyme. Bon appetit!
Prep Time: 15 min
Cook Time: 1 hr 15 min
Total Time: 1 hr 30 min
Servings: 6
6 whole chicken, breast, boneless, skinless 6 oz each, cut in half
Salt, to taste
Pepper, black ground to taste
2 tablespoon olive oil, extra virgin divided
1 medium onions, chopped
3 cloves garlic, minced
3 small rutabaga or turnips, peeled and diced (1 1/4 lb)
3 medium carrots, thinly sliced
3 stalks celery, chopped
1 1/2 tsp thyme, dried
2 Tbsp tomato paste, no-salt-added
1/2 cup white wine
15 1/2 oz beans, cannellini rinsed and drained
14 1/2 oz tomatoes, diced, no salt added
1 cup broth, chicken, less sodium
1/4 cup parsley, fresh chopped
Make-Ahead:
This entire recipe can be made up to 2 days ahead; refrigerate,
covered, in the casserole dish until ready to use. Reheat, covered
in a warm oven.
1. Heat oven to 425 degrees F.
2. Season chicken with salt and pepper. Heat 1 tablespoon of the oil
in a large nonstick skillet over medium-high heat. Add chicken and
cook until lightly browned, about 5 minutes per side. Transfer chicken
to a plate and set aside.
3. Reduce heat to medium and add remaining 1 tablespoon oil to the
skillet. Add onion and garlic, and cook, stirring occasionally, until
softened and lightly browned, about 6 minutes. Add rutabagas, carrots,
celery, and thyme, and cook, stirring occasionally, until vegetables
are lightly browned, about 10 minutes. Stir in tomato paste and cook
for 3 minutes, stirring frequently.
4.Increase heat to medium-high and add wine. Simmer until most of
the liquid has evaporated, about 2 minutes. Add beans and tomatoes;
cook until bubbling, about 2 minutes. Add broth and bring to a simmer.
5.Transfer cassoulet to a large casserole dish and bake until browned
and bubbling, 30 to 35 minutes. Sprinkle with parsley.
Servings: 6
Nutrition per Serving:
330 Calories, 7g Total Fat, 1g Saturated Fat, 400mg Sodium,
19g Carbs, 5g Dietary Fiber, 44g Protein
