Diabetic Recipe Of the Week: Chicken and Black Bean Cassoulet

Makes: 8 servings

Serving Size: 2/3 cup

Preparation Time: 15 minutes

Cooking Time: 40 minutes

Marinating Time: 40 minutes

Ingredients

3/4 lbs. boneless, skinless chicken breasts, cut into 1-inch cubes

4 garlic cloves, finely minced

1/2 tsp. ground cumin

1/2 tsp. dried oregano

1/4 tsp. kosher salt

1/4 tsp. freshly ground black pepper

1 1/2 Tbsp. olive oil, divided

1 large onion, chopped

2 medium carrots, peeled and julienned

1 cup whole tomatoes, coarsely chopped with their juice

1/4 cup dry white wine

2 cans (15 oz. each) black beans, drained and rinsed

3/4 tsp. orange zest

4 Tbsp. plain dry bread crumbs

Preparation

1. In a small bowl, toss the chicken cubes with the garlic, cumin, oregano, salt, and pepper. Cover, refrigerate, and marinate for 1 hour. 

2. In a dutch oven or similar pot, heat 1 Tbsp. of the olive oil over medium heat. Add the chicken and saute for 4 to 5 minutes. Transfer the chicken to a plate; set aside. 

3. Preheat the oven to 400 degrees. Add the onion and carrots to the pot, and saute for 6 to 7 minutes, until the onion is soft. Add the tomatoes with juice, wine, beans, and orange zest. Bring to boiling. Lower the heat; return the cooked chicken to the pan. Cover, carefully transfer the pot to the preheated oven, and bake for 20 minutes. 

4. Combine the remaining 1/2 Tbsp. of olive oil and bread crumbs. Uncover the pot and sprinkle the bread crumb mixture on the casserole. Bake for 10 minutes more, until the crumbs are browned.

This recipe is from Diabetes Forecast. 

If you are a diabetic and do not currently see a podiatrist, call our Glastonbury or Middletown office to make an appointment.
Ayman M. Latif, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Glastonbury and Middletown, CT
Visit our website, like our page on Facebook, and follow my tweets on Twitter.