“One of my favourite complete meals in a pot has to be cassoulet,” says Miguel Barclay, author of the One Pound Meals cookbook series. “You get the carb element from the beans, a lovely rich sauce and whatever you choose as the hero ingredient. Here I have gone for chicken drumsticks, which are affordable and delicious.”
Miguel Barclay’s chicken drumstick cassoulet (Dan Jones/PA)
Nutrition Facts
Chicken drumstick cassoulet
Amount Per Serving
Calories 448
Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 4g25%
Trans Fat 1g
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 139mg46%
Sodium 1216mg53%
Potassium 794mg23%
Carbohydrates 44g15%
Fiber 13g54%
Sugar 7g8%
Protein 40g80%
Vitamin A 305IU6%
Vitamin C 23mg28%
Calcium 210mg21%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.
Chicken drumstick cassoulet
This French-inspired one-pot wonder makes for a hearty winter supper.
Servings: 1 portion
Calories: 448kcal
Equipment
- Frying pan
Ingredients
- 2 chicken drumsticks skin on
- 1/2 red onion sliced
- 200 g cannellini beans (or canned chickpeas) drained
- pinch of dried oregano
- 200 g chopped tomatoes
- 1/2 vegetable stock cube
- olive oil
- salt
- pepper
Method
- Season the chicken drumsticks with salt and pepper, then pan-fry in a splash of olive oil over a medium heat for about 10 minutes, turning occasionally to colour all sides.
- Add the onion and continue to fry for a further five minutes.
- Add the cannellini beans (if you don’t have cannellini beans, swap them for canned chickpeas), oregano and chopped tomatoes, then crumble in the stock cube and season. Simmer for about 10 minutes, then serve.
Nutrition
Calories: 448kcal | Carbohydrates: 44g | Protein: 40g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 139mg | Sodium: 1216mg | Potassium: 794mg | Fiber: 13g | Sugar: 7g | Vitamin A: 305IU | Vitamin C: 23mg | Calcium: 210mg | Iron: 7mg
Green One Pound Meals by Miguel Barclay is published by Headline Home.. Photography by Dan Jones.
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Green One Pound Meals: Delicious for you, good for the planet
- Amazon Kindle Edition
- Barclay, Miguel (Author)
- English (Publication Language)
Last update on 2024-04-24 / Affiliate links / Images from Amazon Product Advertising API
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