Chicken Brunswick Stew
Hearty stew perfect for fall nights.
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- 1 1/2 T olive oil, divided
- 1/2 tsp seasoning salt
- 4 boneless, skinless chicken breast
- 6 boneless, skinless chicken thighs
- 1 cup chopped sweet onion
- 2 cloves garlic, minced
- 1-28 oz. can crushed tomato
- 1 16 oz. can creamed corn
- 2 cups reduced sodium chicken stock
- 1/2 cup no-sugar-added BBQ sauce
- 1/2 cup tomato paste
- 2 tsp. liquid smoke flavoring
- 1 T worcestershire sauce
- 1 T apple cider vinegar
- 1/2 tsp. celery salt
- salt and pepper to taste
- 1 cup frozen lima beans
- chopped parsley
- Preheat oven to 350*
- 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.
- 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
- This recipe uses all chicken instead of the traditional beef, pork and chicken, greatly reducing the saturated fat content.
- Using no-sugar-added BBQ sauce and tomato paste instead of ketchup keeps the sugar content to a minimum.
- 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.
- 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.
- 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.
- Roasting the chicken before adding it to the stew adds a layer of flavor you wouldn’t get by simmering in water.
- Chicken breast meat contains about 187 calories and 35 grams of protein per 4 oz. serving.
- 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.
- 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/