Healthy Brunswick Stew
User Reviews
4.3
Healthy Brunswick Stew
Description
This version of Brunswick Stew incorporates a variety of vegetables including carrots, celery, potatoes, corn, and lima beans, cooked with shredded chicken to provide protein and substance. The stew begins by sautéing onions and garlic for a flavorful base, then adding the vegetables, tomatoes, broth, and seasonings such as Worcestershire sauce, dried parsley, bay leaf, salt, pepper, and hot sauce.
Simmering the mixture softens the vegetables and melds the flavors. Adjusting the consistency is possible by mashing some potatoes if too thin or adding broth if too thick. The stew is served garnished with fresh parsley and additional hot sauce to taste, making it suitable for varied palates.
After cooling, leftovers store well in the refrigerator for up to a week. Freezing is an option, though it may slightly alter vegetable texture.
Ingredients
- 1 Tablespoon olive oil
- 1 yellow onion chopped
- 2 cloves garlic minced
- 2 carrot chopped
- ¾ cup celery chopped
- 2 red potato chopped, small, skinned
- 2 cups corn rinsed and drained, frozen
- 1 cup lima beans rinsed and drained, frozen
- 1 oz can diced tomatoes
- 1 oz carton chicken broth low sodium
- 1 teaspoon parsley dried
- 1 bay leaf
- 2 Tablespoons Worcestershire sauce
- 1 teaspoon salt
- 1 teaspoon black pepper
- ½ teaspoon hot sauce
- 2 ½ cups chicken breast shredded, boneless, about 1.25 lbs
- parsley for garnish, fresh
- hot sauce for serving
Instructions
- Heat oil over medium heat in a large casserole pan/dutch oven. Add onion and garlic to the pan and sauté until fragrant and soft.
- Add in carrots, celery and potatoes, canned tomatoes, broth, corn, lima beans, Worcestershire sauce, parsley, bay leaf, salt, pepper and hot sauce.
- Bring mixture to a boil, then reduce heat simmer for 30-45 minutes or until potatoes are tender. Stir occasionally.
- Remove bay leaf and add in shredded chicken, stir to combine and cook an additional 5 minutes or until chicken is heated through. If stew seems too thin, you can mash up some of the potatoes with a fork to create a thicker broth. If the stew is too thick, you can add more chicken broth or water, starting with 1/2 cup.
- Once stew is ready to serve, place in bowls and garnish with fresh parsley. Serve with hot sauce so everyone can add as much or as little spice as they like.
Notes
- Store cooled stew in an airtight container in the refrigerator for up to one week.
- Freezing is possible but may affect vegetable texture slightly once thawed.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 287 kcal
% Daily Value*
| Serving | 1.5cups | |
| Calories | 287kcal | 14% |
| Carbohydrates | 36g | 12% |
| Protein | 20g | 40% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 42mg | 14% |
| Sodium | 630mg | 26% |
| Potassium | 786mg | 17% |
| Fiber | 5g | 20% |
| Sugar | 11g | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.3
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