A traditional French country dish, cassoulet
sometimes contains sausage as well as chicken. We’ve omitted that because it
adds fat and calories and added extra vegetable for increased nutrition.
ingredients
- 2 cups (524 g) navy beans, dried
- 4 cups (950 ml) water
- 8 boneless skinless chicken breast, cut up
- 2 tablespoons (28 ml) olive oil
- 1 cup (130 g) carrot, finely chopped
- 1 cup (100 g) celery, chopped
- 1 cup (160 g) onion, chopped
- 1 1/2 cups (355 ml) low sodium tomato juice
- 1 tablespoon (15 ml) Worcestershire sauce
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried oregano
- 1/2 teaspoon paprika
- In large sauce pan, bring beans and 4 cups (950 ml) water to boiling. Reduce heat and simmer, covered, for 1 1/2 hours. Pour beans and liquid into bowl. Brown chicken in the oil. In slow cooker, place chicken, carrot, celery, and onion. Drain beans; mix with remaining ingredients. Pour over meat mixture. Cover; cook on low-heat setting for 8 hours. Mash bean mixture slightly, if desired.
6 SERVINGS
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Each with: 412 Calories (15% from Fat, 37% from Protein, 49% from Carb); 38 g Protein; 7 g Total Fat; 1 g Saturated Fat; 4 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 51 g Carb; 19 g Fiber; 6 g Sugar; 527 mg Phosphorus; 148 mg Calcium; 134 mg Sodium; 1358 mg Potassium; 3065 IU Vitamin A; 6 mg ATE Vitamin E; 23 mg Vitamin C; 55 mg Cholesterol
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