Good Winter Recipe - Cassoulet (healthy)

It's French in origin, but, as usual, we used some American ingenuity to improve upon it.

Chicken Cassoulet

This elegant meal takes its name from a classic French recipe made with fatty duck meat and ham hocks. We slimmed it down by using chicken breasts and low-fat turkey or chicken sausage - and leaving out the rendered duck fat (always a plus from an arterial perspective).

Servings:
4 people

INGREDIENTS
1 can (15 1/2 ounces) low-sodium small white beans rinsed and drained
2 boneless, skinless chicken breast halves
4 boneless, skinless chicken thighs
1/4 teaspoon pepper
1 tablespoon olive oil
6 ounces turkey or chicken low-fat andouille sausage, sliced 1/4 inch (5 mm) thick
1/2 can (12 1/4 ounces) non-fat chicken broth
1 cup shallot, chopped
3/4 cup seasoned whole-wheat bread crumbs
1 can fire-roasted diced tomatoes
2 tablespoons fresh basil, or 2 t (10 mL) dried, chopped
2 teaspoons dried thyme

PREPARATION

Preheat oven to 350°F (180°C). Spread half of the beans in a 2-quart (2-L) casserole.

Season chicken on both sides with pepper and salt. In a large skillet over medium heat, brown chicken in oil 5 minutes, turning once. Transfer chicken to casserole. Top with andouille, remaining beans, and broth.

In the same skillet, cook shallots for 4 minutes, stirring to loosen any browned bits from the pan. Stir in bread crumbs, tomatoes, thyme and basil; cook, stirring, for 2 minutes Spread over beans, patting to create a thick crust. Cover and bake 10 minutes Remove cover and bake 15 minutes, or until crust is browned. (Casserole can be frozen at this point. To serve, thaw in refrigerator first, then reheat in oven.)


APPROXIMATE NUTRITIONAL INFORMATION

Calories: 428 calories
Carbs: 44 g
Sodium: 1691 mg
Fat: 10 g
Protein: 45 g
Fiber: 8 mg
Cholesterol: 96 g