Low Fat Chicken Cassoulet
Transform dinnertime with this hearty yet healthy Low Fat Chicken Cassoulet, a lighter take on the classic French comfort food. Packed with tender, seared boneless chicken thighs, creamy white beans, and vibrant vegetables like carrots, celery, and onions, this flavorful one-pot recipe is perfectly seasoned with garlic, smoked paprika, and fresh thyme. Simmered in a rich, low-sodium chicken broth and crushed tomatoes, this dish boasts a deep, savory flavor while remaining low in fat and high in protein. Ideal for cozy nights, it’s perfect for meal prep or serving guests a guilt-free yet satisfying option. Ready in just over an hour and garnished with fresh parsley, this wholesome, oven-baked delight pairs beautifully with crusty bread or a light green salad.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken thighs
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 500 milliliters low-sodium chicken broth
- 400 grams canned white beans (e.g., cannellini or great northern beans), drained and rinsed
- 400 grams crushed tomatoes
- 1 bay leaf
- 3 fresh thyme sprigs
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons chopped fresh parsley (optional, for garnish)
Instructions
Heat the olive oil in a large oven-safe pot or Dutch oven over medium-high heat.
Season the chicken thighs with salt and black pepper, then sear them in the pot for 3-4 minutes on each side, until golden brown. Remove the chicken and set it aside.
In the same pot, add the diced onion, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the minced garlic and smoked paprika, cooking for 1 minute until fragrant.
Pour in the chicken broth and scrape the bottom of the pot to deglaze and release any browned bits.
Stir in the white beans, crushed tomatoes, bay leaf, and thyme sprigs.
Return the seared chicken thighs to the pot, submerging them slightly in the liquid.
Bring the mixture to a simmer, then cover the pot with a lid and transfer it to a preheated oven at 180°C (350°F).
Bake for about 45 minutes, or until the chicken is tender and the flavors are well combined.
Remove the pot from the oven and discard the bay leaf and thyme sprigs.
Taste and adjust the seasoning with additional salt and pepper, if needed.
Serve hot, garnished with chopped fresh parsley, if desired.
Nutrition Facts
Calories |
1829 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.9 g | 95% | |
| Saturated Fat | 17.6 g | 88% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 625 mg | 208% | |
| Sodium | 3756 mg | 163% | |
| Total Carbohydrate | 128.0 g | 47% | |
| Dietary Fiber | 37.5 g | 134% | |
| Total Sugars | 35.0 g | ||
| Protein | 165.4 g | 331% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 545 mg | 42% | |
| Iron | 17.6 mg | 98% | |
| Potassium | 4878 mg | 104% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
