Herb-Roasted Chicken-and-Bean Casserole

Dairy Free
Health score
53%
Herb-Roasted Chicken-and-Bean Casserole
45 min.
6
532kcal

Suggestions

Ingredients

  •  bay leaves divided
  • 0.5 teaspoon pepper black divided
  • cup carrots diced
  • 0.8 pound skin-on chicken drumsticks 
  • 0.8 pound chicken thighs 
  • pound pinto beans dried
  • 0.5 cup flat-leaf parsley fresh chopped
  •  garlic cloves minced
  •  garlic cloves halved
  • 0.3 teaspoon ground cinnamon divided
  • 0.3 cup italian-seasoned breadcrumbs 
  • tablespoons olive oil divided
  • cup onion chopped
  • 1.3 teaspoons salt divided
  • tablespoon teaspoon thyme dried fresh divided chopped
  • quarts water 

Equipment

  • bowl
  • frying pan
  • oven
  • broiler
  • dutch oven
  • colander

Directions

  1. Sort and wash beans, and place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil, and cook 2 minutes.
  2. Remove from heat; cover and let stand 1 hour.
  3. Drain beans, and discard liquid.
  4. Combine beans, 2 quarts water, 1 1/2 teaspoons thyme, garlic halves, and 2 bay leaves in a Dutch oven; bring to a boil. Partially cover, reduce heat, and simmer 1 hour or until almost tender.
  5. Drain bean mixture in a colander over a bowl, reserving 2 cups liquid. Discard 2 bay leaves.
  6. Preheat oven to 35
  7. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  8. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
  9. Add chicken; cook 4 minutes, browning on all sides.
  10. Remove chicken from skillet.
  11. Add 1 1/2 teaspoons thyme, carrot, onion, 1/8 teaspoon cinnamon, and minced garlic; saut 5 minutes or until tender.
  12. Layer half of beans in the bottom of the Dutch oven.
  13. Add the carrot mixture, chicken, and remaining beans.
  14. Add the reserved 2 cups cooking liquid, 1 teaspoon salt, 1/4 teaspoon pepper, and 2 bay leaves. Cover and bake at 350 for 1 1/2 hours or until chicken and beans are tender, spooning cooking liquid over beans occasionally.
  15. Remove from oven; discard bay leaves.
  16. Preheat broiler.
  17. Combine 1 tablespoon olive oil, 1/8 teaspoon cinnamon, chopped parsley, and breadcrumbs, and toss the parsley mixture well.
  18. Sprinkle the parsley mixture over the chicken and beans. Broil for 2 minutes or until chicken is lightly browned.
  19. Note: Each serving provides 405 micrograms of folate.

Nutrition Facts

Calories532kcal
Protein26.15%
Fat31.93%
Carbs41.92%

Properties

Glycemic Index
41.31
Glycemic Load
1.59
Inflammation Score
-10
Nutrition Score
37.757825804793%

Flavonoids

Apigenin
10.81mg
Luteolin
0.62mg
Isorhamnetin
1.34mg
Kaempferol
0.31mg
Myricetin
0.8mg
Quercetin
5.52mg

Nutrients percent of daily need

Calories:531.56kcal
26.58%
Fat:19.07g
29.34%
Saturated Fat:4.48g
28.01%
Carbohydrates:56.33g
18.78%
Net Carbohydrates:35.8g
13.02%
Sugar:2.59g
2.88%
Cholesterol:90.58mg
30.19%
Sodium:696.28mg
30.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.13g
70.26%
Folate:484.86µg
121.22%
Vitamin K:93.28µg
88.84%
Vitamin A:4122.69IU
82.45%
Fiber:20.53g
82.14%
Vitamin B1:0.74mg
49.2%
Manganese:0.95mg
47.7%
Phosphorus:469.23mg
46.92%
Selenium:29.75µg
42.5%
Potassium:1378.43mg
39.38%
Magnesium:153.17mg
38.29%
Copper:0.76mg
38.18%
Vitamin B6:0.67mg
33.42%
Vitamin B3:6.33mg
31.65%
Iron:5.49mg
30.47%
Zinc:4.52mg
30.11%
Vitamin B2:0.36mg
21.19%
Vitamin B5:1.71mg
17.09%
Calcium:157.74mg
15.77%
Vitamin C:12.74mg
15.45%
Vitamin B12:0.6µg
9.92%
Vitamin E:1.07mg
7.13%
Source:My Recipes