Brunswick Stew
Source of Recipe
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Recipe Introduction
servings 4
points 4
List of Ingredients
12 ounces smoked ham or cooked chicken breast, cut into 3/4- to 1-inch cubes
1 cup sliced onion
4-1/2 teaspoons all-purpose flour
1 can (14-1/2 ounces) stewed tomatoes, undrained
2 cups frozen mixed vegetables for soup (such as okra, lima beans, potatoes, celery, corn, carrots, green beans and onions)
1 cup chicken broth Recipe
1. Spray large saucepan with nonstick cooking spray; heat over medium heat until hot. Add ham and onion; cook 5 minutes or until ham is browned. Stir in flour; cook over medium to medium-low heat 1 minute, stirring constantly.
2. Stir in remaining tomatoes, mixed vegetables and broth; bring to a boil. Reduce heat to low; simmer, covered, 5 to 8 minutes or until vegetables are tender. Simmer, uncovered, 5 to 8 minutes or until slightly thickened. Season to taste with salt and pepper.
Serving suggestion Brunswick Stew is excellent served over rice or squares of cornbread.
Nutrients per Serving
(1 cup stew)
Calories 220
Calories from Fat 14 %
Total Fat 3 g
Cholesterol 65 mg
Carbohydrate 19 g
Fiber 3 g
Protein 28 g
Sodium 326 mg
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