Oven Sausage Cassoulet

Oven Sausage Cassoulet

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From: Diabetic Living Magazine

Creamy beans, meaty chicken thighs and smoked sausage are cooked with diced tomatoes, aromatic vegetables and spices in this hearty stew. It's a protein-packed dish the whole family will love.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 8 ounces dried Great Northern beans (1¼ cups)
  • 4 cups cold water
  • 1 tablespoon canola oil or olive oil
  • 6 chicken thighs (about 2¼ pounds total), skinned
  • 2 medium carrots, thinly sliced
  • 1 medium onion, cut into thin wedges
  • 1 stalk celery, sliced
  • 2 cloves garlic, minced
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 6 ounces cooked light smoked sausage, cut into bite-size pieces
  • ½ teaspoon dried thyme, crushed
  • ¼ teaspoon salt
  • ⅛ teaspoon cayenne pepper (optional)

Preparation

  • Prep

  • Ready In

  1. Rinse beans. In a large saucepan, combine beans and water. Bring to boiling; reduce heat. Simmer, uncovered, for 2 minutes. Remove from heat. Cover; let stand for 1 hour. (Or, soak beans in water overnight in a covered pan.) Drain beans and rinse. In the same saucepan, combine beans and 4 cups cold water. Bring to boiling; reduce heat. Cover and simmer for 1 to 1½ hours or until tender. Drain beans.
  2. Preheat oven to 350°F. In a large skillet, heat oil over medium-high heat. Add chicken to skillet; reduce heat to medium-low. Brown chicken about 10 minutes, turning once to brown both sides. Remove chicken from skillet. Drain all but 1 tablespoon of drippings from the skillet.
  3. Add carrots, onion, celery and garlic to drippings in skillet. Cover and cook about 10 minutes or vegetables are just tender, stirring occasionally. Stir in drained beans, undrained tomatoes, sausage, thyme, salt and, if desired, cayenne pepper. Bring to boiling. Transfer mixture to a 2-quart rectangular baking dish. Arrange chicken thighs on top.
  4. Bake, uncovered, about 25 minutes or until chicken is no longer pink (180°F).

Nutrition information

  • Serving size: 1 chicken thigh and about ¾ cup bean mixture
  • Per serving: 347 calories; 10 g fat(3 g sat); 10 g fiber; 32 g carbohydrates; 33 g protein; 201 mcg folate; 98 mg cholesterol; 6 g sugars; 3,474 IU vitamin A; 54 mg vitamin C; 88 mg calcium; 3 mg iron; 481 mg sodium; 626 mg potassium
  • Nutrition Bonus: Vitamin C (90% daily value), Vitamin A (69% dv), Folate (50% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 4 lean protein, 1½ starch, 1 vegetable, ½ fat

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