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Simple, Healthy Recipe For Cassoulet Style Chicken Thighs

Cassoulet-Style Chicken Thighs

Cassoulet-Style Chicken Thighs

From Eating Well

Ingredients

  1. 2 15-ounce cans white beans, rinsed
    3/4 cup fresh whole-wheat breadcrumbs
    2 tablespoons extra-virgin olive oil, divided
    1 pound boneless, skinless chicken thighs, trimmed of fat and cut into thirds
    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

Directions

  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.

Serves 6.

Nutritional information 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.

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