Tuesday, October 9, 2012

Recipe of the Day

Healthy and Delicious!



Chicken & Butter Cassoulet                             *This recipe provides 4 servings*


Ingredients:


1) 2 tbsp olive oil
2) 4 6-oz skinless chicken legs
3) Pinch of paprika
4) 1/3 teaspoon black pepper
5) 1/4 teaspoon sea salt
6) 5 1/2 cups low-sodium chicken broth, divided
7) 3 1/2 cups crushed tomatoes, divided
8) 2 tbsp pure maple syrup
9) 2 large yellow onions, chopped
10) 2 cloves of garlic, minced
11) 2 sprig of thyme
12)  1/4 cup flat-leaf parsley, chopped
13) 1 bay leaf
14) 1/2 cup cooked butter beans



Directions:


1) Preheat oven to 325 degrees

2) In a large nonstick pan, heat oil on medium-high heat. Add chicken legs and sprinkle with paprika, pepper and salt. Sear for approx 3 mins per side, until lightly brown.

3) In a 4 -quart roasting pan, combine 4 cups of broth, 2 cups tomatoes, maple syrup, onions, garlic, thyme, parsley, bay leaf and beans. Add chicken legs, cover with foil and cook in oven on middle rack for 2 hours. Every 30 mins, add 1/2 cup of broth and 1/2 cup tomatoes to pan. Remove roasting pan from oven and serve.



Nutritional info per serving:


Calories: 452
Total Fat: 13 grams
Carbs: 40 grams
Fiber 6 grams
Sodium: 516 mg
Protein: 77
Cholesterol: 142 mg


Enjoy!


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