Low Fat Chicken Cassoulet Food

CHICKEN CASSOULET

Steps:

• Heat 1 T olive oil in a large skillet with an ovenproof handle, over high heat until hot. Reduce the heat to med-high. Season the chicken with salt and pepper to taste and add it to the skillet, skin side down; cook for 3 to 4 minutes or until browned. Turn the chicken and cook the other side for 3 to 4 minutes or until browned.
• Meanwhile, finely chop the onion (about 1 C). Finely chop the rosemary (about 1 1/2 t) and the thyme (about 1 1/2 t). Combine the rosemary and thyme in a bowl. Press the garlic (about 1 T plus 1 t) into the bowl. Rinse and drain the beans then mash 1 C of the beans into a separate small bowl with a fork.Set the rest of the whole beans aside. Cut the kielbasa in half lengthwise and then crosswise into 1/2 inch thick pieces.
• Remove the chicken to a plate and drain off all but 1 T of the fat from the skillet. Reduce heat to med-low and add the onions and cook for 5 minutes or until it has softened. Add the herb and garlic mixture and cook for 2 minutes. Add the red wine and simmer over low heat until it has reduced by half.
• Return the chicken to the skillet along with any juices that have accumulated on the plate. Add the kielbasa, chicken stock, both the mashed beans and the whole beans and the mustard. Bring the mixture to a simmer. Cover the pan and simmer for 15 minutes, or until the chicken has just cooked through. While the chicken is cooking, preheat the broiler.
• Toss the bread crumbs with the remaining 1 T olive oil. Remove the lid from the skillet and season the mixture with salt and pepper to taste. Sprinkle the bread crumbs evenly over the top. Put the skillet under the broiler, about 4 inches from the heat source, and broil for 45 to 60 seconds, or until the crumbs are golden. When you serve the cassoulet, sprinkle the toasted bread crumbs over each serving.

LOW-FAT CHICKEN CASSOULET

Steps:

• Preheat the oven to 350 degrees.
• Heat the olive oil in a large dutch oven over medium heat; add the chicken, onions, and sausage, and cook until the chicken and sausage are brown on both sides.
• Break up the sausage into small pieces.
• Add the remaining ingredients; bring to a boil.
• Bake, covered, for 1 hour.
• Remove bay leaf before serving.

CASSOULET

Steps:

• Drain the beans and put into a large heavy casserole, preferably enameled cast iron, with bacon, pork rind, garlic, 1 onion, the carrot, and the bouquet garni. Cover with the 10 cups of water and bring to a boil. Simmer over low heat, stirring often, until beans are barely tender, about 1 hour. Drain and return to casserole, discarding onion and bouquet garni.
• Add the remaining onion, the duck legs, demi-glace mixture, and tomatoes, and bring to a boil. Add a pinch of salt and pepper, and simmer over low heat for about 15 minutes.
• Drain the bean mixture in a colander over a bowl and reserve 5 cups of the cooking liquid. Discard bacon and pork rind. Remove the duck legs and cut each in half at the joint. Season beans with 1 teaspoon salt and a few grindings of pepper.
• Preheat oven to 325 degrees F.
• Place half the bean mixture in casserole. Add duck legs, duck sausage, and garlic sausage, and cover with remaining beans. Add reserved cooking liquid and drizzle the duck fat over the top. Cover and bake until hot and bubbling, about 2 hours. (Cassoulet may be prepared ahead to this point, then cooled and refrigerated for up to 3 days. If refrigerated, bring to room temperature before proceeding).
• Increase oven temperature to 400 degrees F. Uncover cassoulet and bake until top is browned, about 20 minutes. Remove from oven and serve.

LIGHTER CASSOULET

Steps:

• Put the beans in a very large bowl. Pour over 3 times their volume of water so they are well covered, as they will soak up a lot. Cover with cling film and leave to soak overnight.
• Tip the beans into a large colander to drain, discarding the water. Put them in a large, deep saucepan and cover with fresh cold water (about 2 litres), so it is about 3cm above the beans. Add 3 of the garlic cloves, 2 thyme sprigs and 1 rosemary sprig. Bring to the boil, half cover the pan with its lid and keep on a very gentle simmer for 1 ½ hrs, checking the water level occasionally. Cut the gammon into lardon-sized pieces. Put the lardons in with the beans, checking there is still enough water to cover everything. Simmer for a further 30 mins.
• Wrap the remaining thyme and rosemary sprigs in the bay leaf and tie with string to make a bouquet garni. Heat the oil in a large, deep ovenproof sauté pan or flameproof casserole dish. Put the onion and carrot in the pan and fry gently on a medium heat for 5 mins, stirring occasionally. Finely chop the remaining 4 garlic cloves. Melt the butter in the pan, add the garlic and fry for 2 mins. Increase the heat, add the pork shoulder and fry for 2-3 mins until it is no longer pink. Pour in the wine and let it bubble for 1 min until slightly reduced. Stir in the tomatoes, tuck in the bouquet garni and simmer for 3 mins until saucy. Season well with pepper and 2 pinches of salt. Remove and set aside.
• Heat oven to 180C/160C fan/gas 4. Drain the beans in a large colander set over a large bowl so you can reserve the cooking liquid (you should have about 850ml). Remove and discard the herb stems. Squash the softened garlic cloves with a spoon, then stir through the beans and lardons. Tip this mixture into the pan with the pork shoulder, then pour in 600ml of the reserved cooking liquid. Simmer gently, uncovered, for 30 mins until you have a moist, soupy consistency.
• Meanwhile, lay the sausages on a small non-stick baking tray and roast for 20 mins, turning halfway through, until brown. Remove, cut into 1cm-thick diagonal slices and lower the oven to 160C/140C fan/gas 3.
• Tuck the sausage slices into the beans, transfer the cassoulet to the oven and bake for 11/2 hrs, uncovered. Meanwhile, mix together the panko crumbs, garlic, lemon zest, oil and some pepper. By now the meat should be almost tender and the cassoulet moist and juicy, not dry. (If necessary, pour in some of the reserved cooking liquid.) Scatter the crumb mix over and return to the oven for 20-25 mins until the topping is golden.

EASY AND DELICIOUS SLOW COOKER CASSOULET

Steps:

• Heat olive oil in a large skillet over medium heat and cook bacon until crisp and brown, turning often, about 10 minutes. Remove bacon and drain on paper towels; crumble when cool. Set bacon aside.
• Cook and stir onion in the same skillet until translucent, about 5 minutes. Stir in chicken, sausage, garlic, thyme, bay leaves, and black pepper; cook until chicken pieces are browned, 5 to 8 minutes. Stir in tomato paste.
• Transfer chicken mixture to a slow cooker and stir in crumbled turkey bacon, great Northern beans, and diced tomatoes. Cover the cooker, set on Low, and cook until cassoulet is thickened and the chicken is very tender, 4 to 5 hours. Sprinkle with parsley before serving.

CHEF JOHN'S CASSOULET

Steps:

• Rinse soaked beans and drain.
• Pour broth into a large pot. Add chopped pancetta, bones from duck confit, and the drained beans. Tie bay leaves, peppercorns, thyme sprigs, and garlic into a small square of cheesecloth to create the bouquet garni; add to the pot. Stir. Bring to a simmer over high heat; skim foamy scum that forms, if desired. Reduce heat to low until beans are almost tender, 30 to 45 minutes.
• Sprinkle pork pieces with salt and pepper. Heat oil in a skillet over medium-high heat; brown the pork pieces, 3 to 5 minutes. Transfer to a bowl. Add sausage to the skillet and cook in the same oil, turning until nicely browned on all sides, 3 to 4 minutes. Cut sausages in half and transfer to bowl with pork pieces.
• Remove fat and skin from duck confit and add them to the same skillet. Cook over medium heat until fat is rendered, about 3 minutes. Transfer all fat and browned pieces from the skillet to a mixing bowl. Add melted butter. Stir in bread crumbs and chopped parsley; stir until mixture looks like damp sand. Mix in about 1/4 to 1/2 cup broth.
• Preheat oven to 350 degrees F (175 degrees C).
• Place onions, carrots, and celery in the same skillet used to brown the meats; add pinch of salt. Cook and stir over medium heat until onions are translucent and mixture turns golden, 5 to 7 minutes. Stir in tomato paste; cook and stir until tomato paste starts to caramelize and stick to the bottom of the pan, 3 or 4 minutes. Pour in white wine; cook and stir until most of the wine evaporates, 5 or 6 minutes. Remove from heat.
• Drain beans over a large bowl to retain all the cooking liquid. Remove bones and bouquet garni.
• Place drained beans in large shallow baking dish or cast iron skillet (about 12 inches in diameter and 3 inches deep). Stir in cooked vegetables and about 1 cup broth. Add pork pieces and distribute evenly among the beans. Top with the shredded duck confit. Nestle the sausage halves into the bean mixture.
• Ladle cooking liquid into the baking dish until beans are nearly submerged. Spread bread crumb mixture evenly over the top but don't press into the liquid. Use your fingertips to make gentle indentations on the crumb surface for better browning.
• Bake in preheated oven until most of the liquid has been absorbed, about 2 hours. Remove from oven and create a small "well" in the center of the cassoulet crust. Ladle about 1/2 cup of the cooking liquid (or as needed) into the well to rehydrate mixture. Use a fork to gently poke into the cassoulet to ensure the liquid is fairly evenly distributed but try not to disturb the crusty surface.
• Continue baking until cassoulet surface is crispy and caramelized, the meat is fork tender, and the beans are creamy and tender, about 30 to 45 more minutes.
• Serve in large bowls with a spoonful or 2 of hot cooking liquid. Top with chopped fresh parsley.