Classic Brunswick Stew
|Chicken||16 Ounce, cooked|
|Water||4 Cup (64 tbs)|
|Onion||1 Cup (16 tbs), sliced|
|Tomatoes||2 Cup (32 tbs), stewed|
|Frozen lima beans||10 Ounce (1 Package)|
|Canned whole kernel corn||17 Ounce (1 Can)|
|Cayenne pepper||1 Dash|
|Garlic||2 Clove (10 gm), crushed|
|Black pepper||1⁄4 Teaspoon|
|Whole wheat flour||3 Teaspoon|
|Skim milk||3 Teaspoon|
1. Cover chicken with 4 cups water and cook 30 to 40 minutes until it is tender. Reserve liquid. Skin and debone chicken. Cut into bite-sized pieces, and set aside.
2. Stir onion, tomatoes, lima beans, corn, and seasonings into 1 cup of reserved chicken broth. Cook 30 minutes.
3. Whisk flour into milk until smooth. Pour into stew and stir until slightly thickened.
4. Add meat. Adjust consistency with additional chicken broth. Simmer for 10 minutes.
Serving size: Complete recipe
Calories 1603 Calories from Fat 520
% Daily Value*
Total Fat 58 g89.1%
Saturated Fat 15.2 g75.8%
Trans Fat 0 g
Cholesterol 304.2 mg101.4%
Sodium 392.4 mg16.3%
Total Carbohydrates 145 g48.5%
Dietary Fiber 35.2 g140.8%
Sugars 48.9 g
Protein 128 g255%
Vitamin A 87% Vitamin C 217%
Calcium 26.9% Iron 83.3%
*Based on a 2000 Calorie diet