The Fitbug Recipe Book

Posted 16 September 2008

Chicken and Butterbean Cassoulet

This delicious casserole is hearty and nutritious - tomatoes are high in vitamin C and when cooked, are a great source of lycopene - a powerful antioxidant which may help to protect against cardiovascular disease and cancer. Beans are a good source of fibre and iron. Serve this dish with steamed green vegetables for a healthy filling meal.

Serves 4-6

Ingredients:

• 1 tbsp olive oil
• 2 red onions, thinly sliced
• 2 cloves garlic, crushed (or 2 tsp garlic puree)
• 1 tin of chopped tomatoes
• 1 500g jar passata with basil
• 2 tbsp sundried tomato paste
• 2 red peppers thinly sliced
• 4 chicken breasts (cut each into 2 pieces - can use skinless chicken thighs or drumsticks if preferred)
• 1 400g can butterbeans drained and rinsed
• 200g cherry tomatoes
• handful fresh basil, chopped
• 2 tbsp grated Parmesan
• 75g wholemeal breadcrumbs

How to:

• 1. Preheat the oven to 180c. Heat half the oil in a large saucepan or ovenproof casserole dish. Add the chicken pieces and cook until lightly browned and then remove from the pan and set to one side.
• 2. Add the remaining oil, heat onions and garlic to the pan and fry for 5 minutes until softened. Add the pepper strips and cook for a further 2-3 minutes. Add the tomatoes, passata and tomato paste and stir well.
• 3.Return the chicken pieces and butterbeans to the casserole, make sure they are covered by the vegetables and sauce and season well. Cover the casserole dish and cook in the oven for 40 minutes.
• 4.Mix the breadcrumbs, Parmesan and basil together in a bowl. Sprinkle evenly over the top of the cassoulet and return to the oven uncovered for a further 20 minutes until the breadcrumbs are crispy and golden.
• 5. Serve the cassoulet with fresh green vegetables.

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