Diabetes Recipe: Chicken and Bean Cassoulet
Want winter comfort food? Try cassoulet! This recipe for slow-cooked French casserole replaces the traditional pork and duck ingredients with turkey kielbasa and chicken thighs.
Prep Time: 15 minutes Cook Time: 30 minutes
This Recipe Serves 8
Nonstick cooking spray
1 1/2 lb boneless, skinless chicken thighs (Cut into 8 large pieces if 8 pieces don’t equal 1 1/2 lb)
1/4 tsp salt
1/2 tsp ground black pepper
6 oz turkey kielbasa, diced
1 onion, diced
2 cloves garlic, minced
2 carrots, diced
1 Tbsp tomato paste
2 sprigs fresh thyme
1 1/2 cups fat-free, low-sodium chicken broth
1 15-oz can cannellini beans, drained and rinsed
- Add cooking spray to a large sauté pan over high heat. Season the chicken on both sides with salt and pepper. Sear the chicken on both sides until golden brown, about 5 minutes, then remove from pan and set aside.
- Turn heat down to medium. Add kielbasa and sauté 3 minutes. Remove from pan and set aside.
- Add the onion, garlic and carrots. Sauté for 3-4 minutes, then add tomato paste, thyme and chicken broth. Scrape the brown bits from the bottom of the pan and bring to a boil. Reduce to a simmer, then add the chicken and sausage back to the pan with any accumulated juices. Cover and simmer for 8 minutes. Remove the lid and simmer 5 minutes. Remove the chicken and set aside.
- Add the beans. Turn heat to high. Simmer for 5 more minutes until liquid is slightly reduced. Remove thyme stems.
- To serve, place a chicken thigh in the bottom of bowl, and pour 1/2 cup of the stew over it.
Chef Tip: This recipe freezes well. Portion servings into freezer-safe containers and freeze up to six months.
Recipe Cost: $9.59
Choices: 1/2 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein