 Brunswick Stew
Makes 4 servings
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Image © Publications International, Ltd.
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Brunswick Stew
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Ingredients
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12
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ounces smoked ham or cooked chicken breast, cut into 3/4- to 1-inch cubes
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1
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cup sliced onion
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4-1/2
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teaspoons all-purpose flour
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1
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can (about 14 ounces) stewed tomatoes
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2
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cups frozen mixed vegetables for soup (such as okra, lima beans, potatoes, celery, corn, carrots, green beans and onions)
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1
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cup chicken broth
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Salt and black pepper
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Prep and Cook Time
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30 minutes
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1. Spray large saucepan with nonstick cooking spray; heat over medium heat until hot. Add ham and onion; cook 5 minutes or until ham is browned. Stir in flour; cook over medium to medium-low heat 1 minute, stirring constantly.
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2. Stir in tomatoes, mixed vegetables and broth; bring to a boil. Reduce heat to low; simmer, covered, 5 to 8 minutes or until vegetables are tender. Simmer, uncovered, 5 to 8 minutes or until slightly thickened. Season with salt and pepper to taste.
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Serving suggestion
Brunswick Stew is excellent served over rice or squares of corn bread.
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Cook's Notes
In 1828, Brunswick County, Virginia, was the birthplace of Brunswick stew, originally made of squirrel meat and onion.
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© Publications International, Ltd.
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Nutrients per Serving
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(1 cup stew)
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Calories
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220
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Calories from Fat
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14 %
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Total Fat
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3 g
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Cholesterol
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65 mg
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Carbohydrate
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19 g
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Fiber
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3 g
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Protein
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28 g
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Sodium
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326 mg
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Dietary exchanges
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1 Starch
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3 Meat
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Printed
from fbnr.com
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