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Healthy Brunswick Stew
This healthy Brunswick stew is just like the southern classic, but made with simple and wholesome ingredients – no ketchup or BBQ sauce needed!
Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 6
Calories: 287 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 Tablespoon olive oil
- 1 yellow onion chopped
- 2 cloves garlic minced
- 2 carrots chopped
- ¾ cup chopped celery
- 2 small red skinned potatoes chopped
- 2 cups frozen corn rinsed and drained
- 1 cup frozen lima beans rinsed and drained
- 1 28 oz can diced tomatoes
- 1 32 oz carton low sodium chicken broth
- 1 teaspoon dried parsley
- 1 bay leaf
- 2 Tablespoons Worcestershire sauce
- 1 teaspoon salt
- 1 teaspoon pepper
- ½ teaspoon hot sauce
- 2 ½ cups shredded chicken (about 1.25 lbs boneless chicken breasts)
- fresh parsley for garnish
- 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.
Cup of Yum
Notes
- Storage: After allowing the soup to cool slightly, store it in an airtight container in the refrigerator for up to one week. You could try freezing for longer storage but the texture of the vegetables may change a bit during freezing.
Nutrition Information
Serving
1.5cups
Calories
287kcal
(14%)
Carbohydrates
36g
(12%)
Protein
20g
(40%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
42mg
(14%)
Sodium
630mg
(26%)
Potassium
786mg
(22%)
Fiber
5g
(20%)
Sugar
11g
(22%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 287
% 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.