Post by FatFutures on Mar 28, 2007 7:59:48 GMT -5
Contributed by:scottielass
This recipe lookes fantastic. It isn't a true cassoulet, but is a healthier and lighter adaptation for those watching what they eat.
As printed in The Columbus Dispatch (March 28, 2007):
CHICKEN AND WHITE BEAN CASSOULET
Makes 6 servings
1 cup dry great northern beans
1 tablespoon olive oil
2 medium fennel bulbs ( about the size of a lemon ) , each cut
into 8 narrow wedges
1 large red onion , cut into 8 narrow wedges
2 bone - in chicken breast halves , about 1 1 / 2 pounds total
1 cup julienned sun - dried tomatoes ( dry - pack )
4 garlic cloves , minced
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon dried oregano
1/8 teaspoon crushed red - pepper flakes
1 tablespoon grated orange zest
1/2 cup dry white wine
1 can ( 14 1 / 2 ounces ) reduced - sodium chicken broth
3 tablespoons fresh orange juice
2 tablespoons minced fresh parsley
Preheat oven to 350 degrees.
Rinse beans. Place in large nonreactive bowl and cover with cold water. Allow to stand overnight. Drain. Place beans in large saucepan. Add cold water to cover beans. Bring to a boil. Cover, reduce heat and simmer 30 to 40 minutes or until just tender. Drain.
Heat olive oil in an ovenproof Dutch oven with tight-fitting lid over medium-high heat. Add fennel and red onion and cook 5 minutes, stirring frequently. Remove vegetables from pan. Add chicken to pan, skin side down, and cook until browned, about 6 minutes. Turn and brown on second side, about 4 minutes. Remove chicken and drain any fat from pan.
In Dutch oven, combine beans, vegetables, tomatoes and garlic. Place chicken on top. Add remaining ingredients, except orange juice and parsley. Cover and bake 30 to 45 minutes or until chicken is cooked through and beans are tender. Remove chicken and discard skin; slice meat from bone and return to beans. Stir in orange juice and parsley.
PER SERVING : 395 calories; 38 g protein; 52 g carbohydrates; 14 g fiber; 5 g fat (1 g saturated); 53 mg cholesterol; 753 mg sodium
This recipe lookes fantastic. It isn't a true cassoulet, but is a healthier and lighter adaptation for those watching what they eat.
As printed in The Columbus Dispatch (March 28, 2007):
CHICKEN AND WHITE BEAN CASSOULET
Makes 6 servings
1 cup dry great northern beans
1 tablespoon olive oil
2 medium fennel bulbs ( about the size of a lemon ) , each cut
into 8 narrow wedges
1 large red onion , cut into 8 narrow wedges
2 bone - in chicken breast halves , about 1 1 / 2 pounds total
1 cup julienned sun - dried tomatoes ( dry - pack )
4 garlic cloves , minced
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon dried oregano
1/8 teaspoon crushed red - pepper flakes
1 tablespoon grated orange zest
1/2 cup dry white wine
1 can ( 14 1 / 2 ounces ) reduced - sodium chicken broth
3 tablespoons fresh orange juice
2 tablespoons minced fresh parsley
Preheat oven to 350 degrees.
Rinse beans. Place in large nonreactive bowl and cover with cold water. Allow to stand overnight. Drain. Place beans in large saucepan. Add cold water to cover beans. Bring to a boil. Cover, reduce heat and simmer 30 to 40 minutes or until just tender. Drain.
Heat olive oil in an ovenproof Dutch oven with tight-fitting lid over medium-high heat. Add fennel and red onion and cook 5 minutes, stirring frequently. Remove vegetables from pan. Add chicken to pan, skin side down, and cook until browned, about 6 minutes. Turn and brown on second side, about 4 minutes. Remove chicken and drain any fat from pan.
In Dutch oven, combine beans, vegetables, tomatoes and garlic. Place chicken on top. Add remaining ingredients, except orange juice and parsley. Cover and bake 30 to 45 minutes or until chicken is cooked through and beans are tender. Remove chicken and discard skin; slice meat from bone and return to beans. Stir in orange juice and parsley.
PER SERVING : 395 calories; 38 g protein; 52 g carbohydrates; 14 g fiber; 5 g fat (1 g saturated); 53 mg cholesterol; 753 mg sodium