Chicken Brunswick Stew

Chicken Brunswick Stew
Serves 6
Hearty stew perfect for fall nights.
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Ingredients
  1. 1 1/2 T olive oil, divided
  2. 1/2 tsp seasoning salt
  3. 4 boneless, skinless chicken breast
  4. 6 boneless, skinless chicken thighs
  5. 1 cup chopped sweet onion
  6. 2 cloves garlic, minced
  7. 1-28 oz. can crushed tomato
  8. 1 16 oz. can creamed corn
  9. 2 cups reduced sodium chicken stock
  10. 1/2 cup no-sugar-added BBQ sauce
  11. 1/2 cup tomato paste
  12. 2 tsp. liquid smoke flavoring
  13. 1 T worcestershire sauce
  14. 1 T apple cider vinegar
  15. 1/2 tsp. celery salt
  16. salt and pepper to taste
  17. 1 cup frozen lima beans
  18. chopped parsley
Instructions
  1. Preheat oven to 350*
  2. Toss chicken pieces with half the olive oil and seasoning salt, bake for about 15 minutes or until the chicken is cooked through. Cool to touch and chop into bite size pieces. Cover and set aside.
  3. In a large pot, heat the remainder of the olive oil and sauté the onion about 5 minutes, add the garlic and cook for another minute. Add all the other ingredients except the limas and parsley. Bring to a boil for 2 minutes and reduce the heat to simmer the stew for about 15 minutes. Add the chopped chicken and lima beans and simmer for about 30 minutes on low. Garnish with fresh chopped parsley.
Healthy changes and substitutions
  1. This recipe uses all chicken instead of the traditional beef, pork and chicken, greatly reducing the saturated fat content.
  2. Using no-sugar-added BBQ sauce and tomato paste instead of ketchup keeps the sugar content to a minimum.
  3. This recipe uses liquid smoke flavoring to give a smokey flavor instead of fatty smoked meats usually used in this recipe, this change reduced the fat as well as the sodium.
Cooking Tips
  1. If your grocer doesn’t have skinless, boneless chicken thighs in the meat case, you can ask the butcher to do it for you, usually at no additional cost.
  2. Liquid Smoke is a great little secret ingredient to add to your recipes for the “outdoor flavor” and is actually a totally natural product with no chemicals or artificial ingredients.
  3. Roasting the chicken before adding it to the stew adds a layer of flavor you wouldn’t get by simmering in water.
Nutritional Facts
  1. Chicken breast meat contains about 187 calories and 35 grams of protein per 4 oz. serving.
  2. All of the B vitamins are present in chicken, but it has 93% of the RDA of B3 vitamin, also known as niacin. B3 is helpful in lowering bad cholesterol and improving heart health.
  3. A serving of chicken contains 40% of the RDA of selenium, a trace element thought to help protect the body from bacterial and viral infections as well as aiding in many metabolic functions.
Robin Shea http://www.robinshea.com/
By | 2016-05-02T01:21:58+00:00 March 2nd, 2016|80% Dinners, 80% Healthy Recipes, 80% Soups|Comments Off on Chicken Brunswick Stew