Hearty Chicken and Bean Casserole - 32g Carbs, 10g Fiber, 6g Sugar
From: www.diabeticlivingonline.com
This hearty chicken casserole is made with just a little sausage, which
adds flavor and richness to a traditional home-style dinner.
Servings: 6
8 oz dried Great Northern beans (1 1/4 cups)
1 Tbsp canola oil or olive oil
6 chicken thighs (about 2 1/4 lb total), skinned
2 medium carrots, thinly sliced
1 medium onion, cut into thin wedges
1 stalk celery, sliced
2 cloves garlic, minced
1 (14 1/2 oz can) no-salt-added diced tomatoes, undrained
6 oz light, cooked smoked sausage, cut into bite-size pieces
1/2 tsp dried thyme, crushed
1/4 tsp salt
1/8 - 1/4 tsp cayenne pepper (optional)
1. Rinse beans. In a large saucepan combine beans and 4 cups cold water.
Bring to boiling; reduce heat. Simmer, uncovered, for 2 minutes. Remove
from heat. Cover; let stand for 1 hour. (Or, soak beans in water overnight
in a covered pan.) Drain beans and rinse. In the same saucepan combine
beans and 4 cups cold water. Bring to boiling; reduce heat. Cover and
simmer 1 to 1 1/2 hours or until tender. Drain beans.
2. Preheat oven to 350 degrees F. In a large skillet, heat oil over
medium-high heat. Add chicken; reduce heat to medium-low. Brown chicken
about 10 minutes, turning once to brown both sides. Remove chicken from
skillet. Drain all but 1 tablespoon of drippings from the skillet.
3. Add carrots, onion, celery, and garlic to drippings in skillet. Cover
and cook about 10 minutes or vegetables are just tender, stirring
occasionally. Stir in drained beans, undrained tomatoes, sausage, thyme,
salt, and, if desired, cayenne pepper. Bring to boiling. Transfer mixture
to a 2-quart rectangular baking dish. Arrange chicken thighs on top.
4. Bake, uncovered, about 25 minutes or until chicken is no longer pink
(180 degrees F).
Variation - -
Easy version:
Omit dried beans and step 1. Add 2 15-ounce cans rinsed and drained
Great Northern beans to the vegetable mixture in step 3 with the
tomatoes. Omit the salt. Use 1 teaspoon bottled minced garlic in
place of the fresh garlic.
Servings: 6
Serving Size: 1 chicken thigh with about 3/4 cup bean mixture
Nutrition per Serving:
347 Calories, 10g Total Fat, 3g Saturated Fat, 3g Monounsaturated Fat,
2g Polyunsaturated Fat, 98mg Cholesterol, 33g Protein,
32g Carbs, 10g Dietary Fiber, 6g Total Sugar
Vitamin A(IU): 3353
Vitamin C(mg): 53
Niacin(mg): 6
Folate(µg): 69
Sodium(mg): 481
Potassium(mg): 626
Calcium(DV %): 91
Iron(DV %): 3
Diabetic Exchanges: 1 Vegetables, 2 Starch, 4 Lean Meat, 1 Fat
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