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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.
Serves: 6
Prep Time: 10 min
Cook Time: 120 min

Ingredients

1 1/3 lb bone-in, skinless chicken thighs
2 cups navy beans, dried
2 cups pinto beans, dried
12 cups water
1 tbsp extra virgin olive oil
2 cups onion(s), sliced
6 cloves garlic, minced
1 can canned diced tomatoes
1/2 cup white wine, dry
1 tbsp basil, dried
2 tsp sage, dried
1 bay leaf
1/2 tsp black pepper, freshly ground
4 whole cloves
1/4 tsp hot red chili pepper flakes
4 slices whole grain bread
2 tbsp butter, softened
or
2 tbsp margarine, softened
1/2 cup parsley, fresh, minced

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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.

Helpful Tip

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
Calories490
Protein33 g
Fat10 g
Saturated Fat4 g
Carbohydrate65 g
Fibre17 g
Sugar8 g
Cholesterol70 mg
Sodium420 mg
Per 450 g serving % Daily Value
Potassium30
Calcium20
Iron35
Vitamin A20
Vitamin C50
Vitamin B640
Vitamin B1214
Folate135
Zinc40