Cassoulet of Chicken with Mixed Beans

Cassoulet of Chicken with Mixed Beans

Cassoulet is a traditional French casserole. A crunchy breadcrumb crust contrasts well with the creamy interior of this comforting dish.

Ingredients

  • Serves: 6
  • Prep Time:
  • Cook Time:
  • 1 1/3 lb (0.7 kg) bone-in, skinless chicken thighs
  • 2 cups (500 mL) navy beans, dried
  • 2 cups (500 mL) pinto beans, dried
  • 12 cups (3 L) water
  • 1 tbsp (15 mL) extra virgin olive oil
  • 2 cups (500 mL) onion(s), sliced
  • 6 cloves garlic, minced
  • 1 can canned diced tomatoes
  • 1/2 cup (125 mL) white wine, dry
  • 1 tbsp (15 mL) basil, dried
  • 2 tsp (10 mL) sage, dried
  • 1 bay leaf
  • 1/2 tsp (2.5 mL) black pepper, freshly ground
  • 4 whole cloves
  • 1/4 tsp (1.25 mL) hot red chili pepper flakes
  • 4 slices whole grain bread
  • 2 tbsp (30 mL) butter, softened
  • or
  • 2 tbsp (30 mL) margarine, softened
  • 1/2 cup (125 mL) parsley, fresh, minced
  1. Soak the beans in a large pot in cold water for 8 hours. Drain and cover with another 3 litres fresh water.

  2. Bring to a boil. Cover pot with lid and simmer for one hour or until beans are fork tender but not splitting open. Drain. Lightly mash one-quarter of the beans with a potato masher to release starch to thicken the sauce. Set aside.

  3. Heat olive oil in a large skillet. Brown chicken thighs; remove and set aside.

  4. Slice the onion and minced the garlic and sauté in pan until softened.

  5. Add diced tomatoes, wine, basil, sage, bay leaf, freshly ground black pepper, whole cloves and red pepper flakes and simmer 5 minutes.

  6. Add browned chicken pieces and simmer, covered, for 30 minutes. Remove and discard bay leaf.

  7. Combine cooked beans with the sauce from the skillet (mixture should be very moist; if necessary add more wine or water).

  8. In large casserole, spread half of the bean mixture, top with chicken and then the remaining beans and sauce.

  9. Make fresh bread crumbs by ripping whole grain bread into very small pieces (i.e., smaller than dime size). Use clean hands to work butter or margarine into fresh bread crumbs and then toss in fresh parsley; sprinkle over casserole.

  10. Bake, uncovered, in a pre-heated 350ºF (180ºC) oven for 45 minutes or until bubbling and top is golden brown.

A nutritious recipe makeover of a classic French comfort dish using lean chicken and traditional Navy beans. Cassoulet is usually made with higher fat meats such as sausage, goose, lamb and/or pork.

Nutrition Info

  • Per 450 g serving Amount
  • Calories 490
  • Protein 33 g
  • Fat 10 g
  • Saturated Fat 4 g
  • Carbohydrate 65 g
  • Fibre 17 g
  • Sugar 8 g
  • Cholesterol 70 mg
  • Sodium 420 mg
  • Per 450 g serving % Daily Value
  • Potassium 30
  • Calcium 20
  • Iron 35
  • Vitamin A 20
  • Vitamin C 50
  • Vitamin B6 40
  • Vitamin B12 14
  • Folate 135
  • Magnesium 51
  • Zinc 40

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