Quick Chicken Cassoulet

Dairy Free
Very Healthy
Health score
67%
Quick Chicken Cassoulet
45 min.
6
419kcal

Suggestions


Are you looking for a delicious and healthy meal that can be prepared in just 45 minutes? Look no further than this Quick Chicken Cassoulet! This delightful dish is not only dairy-free but also packed with wholesome ingredients, making it a perfect choice for a nutritious lunch or dinner. With a health score of 67, you can indulge in its rich flavors without any guilt.

This cassoulet features tender chunks of cooked chicken and savory sausages, combined with hearty white beans and vibrant vegetables. The addition of aromatic herbs de Provence and minced garlic elevates the dish, creating a symphony of flavors that will tantalize your taste buds. Topped with a golden, crispy breadcrumb mixture, this dish is sure to impress your family and friends.

Whether you're hosting a dinner party or simply looking for a comforting weeknight meal, this Quick Chicken Cassoulet is versatile enough to suit any occasion. With each serving containing only 419 calories, you can enjoy a satisfying main course that aligns with your health goals. So, roll up your sleeves and get ready to create a dish that is as nourishing as it is delicious!

Ingredients

  •  bay leaf dried whole
  • cup bread crumbs fresh
  • 14 oz canned tomatoes diced canned
  • 30 oz beans white drained and rinsed canned
  • oz carrots diced peeled ()
  • cup chunks chicken cooked (see note above)
  • ounces duck sausages cooked sliced
  • 0.5 cup fat-skimmed chicken broth 
  • cloves garlic minced peeled
  • teaspoon herbs de provence 
  • 2.5 tablespoons olive oil 
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 0.3 cup shallots minced

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. In a bowl, mix bread crumbs and 2 tablespoons oil until well combined.
  2. Pour remaining 1/2 tablespoon oil into a 3-quart ovenproof pan over medium heat. When hot, add shallots, garlic, and carrot and stir occasionally until carrot is tender, about 7 minutes.
  3. Add beans, chicken, sausages, tomatoes, herbes de Provence, bay leaf, chicken broth, salt, and pepper; stir until well combined.
  4. Cover and bake in a 350 regular or convection oven until beans are hot, about 30 minutes; uncover and sprinkle top evenly with bread-crumb mixture.
  5. Bake until top is browned and edges are bubbling, about 20 minutes longer.

Nutrition Facts

Calories419kcal
Protein27.72%
Fat24.41%
Carbs47.87%

Properties

Glycemic Index
28.31
Glycemic Load
8.54
Inflammation Score
-10
Nutrition Score
25.074347599693%

Flavonoids

Apigenin
0.01mg
Luteolin
0.04mg
Kaempferol
0.06mg
Myricetin
0.06mg
Quercetin
0.41mg

Nutrients percent of daily need

Calories:419.27kcal
20.96%
Fat:11.45g
17.62%
Saturated Fat:2.26g
14.15%
Carbohydrates:50.53g
16.84%
Net Carbohydrates:41.18g
14.97%
Sugar:5.08g
5.65%
Cholesterol:45.85mg
15.28%
Sodium:565.64mg
24.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.26g
58.52%
Vitamin A:3268.36IU
65.37%
Manganese:1.08mg
54.16%
Iron:7.02mg
39%
Fiber:9.35g
37.42%
Vitamin B3:6.98mg
34.92%
Selenium:22.8µg
32.57%
Folate:128.55µg
32.14%
Phosphorus:308.76mg
30.88%
Potassium:1063.89mg
30.4%
Vitamin B6:0.55mg
27.62%
Vitamin B1:0.4mg
26.96%
Magnesium:106.4mg
26.6%
Copper:0.49mg
24.38%
Zinc:3.01mg
20.05%
Calcium:183.57mg
18.36%
Vitamin E:2.57mg
17.13%
Vitamin B2:0.27mg
15.99%
Vitamin K:16.36µg
15.58%
Vitamin B5:1.16mg
11.59%
Vitamin C:9.03mg
10.95%
Vitamin B12:0.28µg
4.64%
Source:My Recipes