Chicken Cassoulet
Chicken Cassoulet
Ingredient
1 can (15 ounces) no sodium small white
beans, rinsed and drained
4 boneless skinless chicken breast halves
1 teaspoon pepper
1 tablespoon olive oil
6 ounces turkey kielbase, sli 1/4 inch thick
1/2 can (14 1/2 ounces) reduced sodium chicken broth
1 cup chopped onions
3/4 cup seasoned bread crumbs
1/4 cup sun-dried tomatoes (not packed in oil), thinly sliced
2 tablespoons fresh basil or 2 teaspoon chopped basil
Chicken Cossoulet
Preheat the oven to 350 F. Spread half
of the beans in a 2 quart casserole. Season the chicken on
both sides with pepper. In a large skillet over medium
heat brown the chicken in the oil for 5 minutes, turning once.
Transfer the chicken to the casserole. Top with kielbase
slices, remaining beans and broth.
In the same skillet, cook the onions for 4
minutes, stirring to loosen any browned bits from the pan.
stir in bread crumbs, tomatoes, and basil. Cook, stirring,
for 2 minutes. Spread over the beans, patting to create a
thick crust. Cover bake for 10 minutes.
Remove the cover and bake for 15 minutes or
until the crust is browned. Serve. Alternatively,
the casserole can be frozen at this point. To serve, thaw
in the refrigerator first, then reheat in the oven.
Make 4 servings.
Per Servings; 400 calories, 43 g protein, 35 g
carbohydrates, 10 g fat, 95 mg cholesterol, 6 g fiber.
Chicken Cossoulet is good for
improving liver function, antiaging, and detoxifying colon
Basil and sun dried tomatoes are rich in body
protecting antioxidant. Beans are high in fiber, which
helps sweep waste from the body. Chicken and turkey
kielbase are good sources of low-fat, high quality protein to
support the liver's detoxification efforts.
