From EatingWell: EatingWell Serves Two
A classic cassoulet takes two days to make and is larded with fat. This version keeps it simple with one skillet and a light touch. Serve with some crusty whole-grain rolls.
- 1 15-ounce can white beans, rinsed
- 1 teaspoon extra-virgin olive oil
- 6 ounces boneless, skinless chicken thighs, trimmed of fat and cut into 1 1/2-inch chunks
- 1 small onion, chopped
- 2 cloves garlic, roughly chopped
- 1/4 cup plus 1 tablespoon water, divided
- 1/4 teaspoon dried rosemary
- 1/4 teaspoon dried thyme
- 1/4 teaspoon freshly ground pepper
- 1/4 cup dry white wine
- 1/4 cup reduced-sodium chicken broth, (see Tips for Two)
- 3 ounces low-fat turkey kielbasa, sliced into 1/2-inch pieces
- 1/4 cup Toasted Breadcrumbs, (see Note)
- Place 1/4 cup beans in a small bowl and mash roughly with the back of a fork or a potato masher. Add the remaining beans to the bowl.
- Heat oil in a large skillet over medium heat. Add chicken in a single layer. Cook, turning once, until browned on both sides, 2 to 3 minutes per side. Transfer to a plate and cover with foil to keep warm.
- Add onion and garlic to the pan. Cook, stirring, until fragrant, about 1 minute. Add 1 tablespoon water. Cover and cook, stirring occasionally, until the onion is softened and browned, about 4 minutes. Add rosemary, thyme and pepper. Cook, stirring, until fragrant, about 30 seconds. Add wine; increase heat to high. Cook, stirring with a wooden spoon to scrape up any browned bits, until the wine has reduced by about half, 30 seconds to 1 minute. Add broth, the remaining 1/4 cup water, kielbasa, the beans and chicken; bring to a boil. Reduce heat to a simmer, cover and cook until the chicken is cooked through, 3 to 5 minutes. Serve topped with Toasted Breadcrumbs.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate for up to 3 days.
- Tips for Two: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broths in aseptic packages keep for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.
- Note: To make toasted breadcrumbs, toss 1/4 cup whole-wheat breadcrumbs with 1 teaspoon extra-virgin olive oil. Toast the breadcrumbs in a large skillet over medium-high heat, stirring often, until they are golden and crisp, 1 to 2 minutes.
Per serving: 411 calories; 14 g fat (3 g sat, 6 g mono); 83 mg cholesterol; 44 g carbohydrates; 34 g protein; 11 g fiber; 975 mg sodium; 667 mg potassium.
Nutrition Bonus: Iron & Zinc (20% daily value), Potassium (19% dv), Calcium (15% dv).
Exchanges: 2 starch, 2 vegetable, 4 lean meat
More From EatingWell
If you’re planning a holiday party this year, make...Celebrate the new year with EatingWell’s best healthy recipes!...
Eating a meatless dinner on Thanksgiving opens up a world of...Find inspiration for healthy holiday dining and entertaining...
Oatmeal is an ideal breakfast for cooler months and is arguably...
Try one of these 5-minute, healthy smoothie recipes for a...
Whether you're looking for a quick breakfast or a refreshing...
Eating too many added sugars may be taking a toll on our...
Indulge in something sweet with our delicious vegan dessert...
Black bean soup and black bean chili are delicious,...
Whether it’s breakfast, lunch or dinner, healthy wrap recipes...
If you’re looking for a budget-friendly option for dinner,...
Pull out your crock pot and make a delicious and hearty slow-...
Packed with iron, dietary fiber and thiamine, oats are a...
If you’re trying to cut back on carbs or are following a low-...
Apple pie is a favorite fall dessert and pumpkin pie is an...
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- Valentine's Day
- EatingWell Serves Two