Brunswick Stew supposedly originated in either Virginia or Georgia.  And according to one food historian – Germany.  Wherever it came from really doesn’t matter.  What matter is how it tastes.

It is basically a thick tomato based veggie stew.  It is full of different veggies – lima or butter beans, corn, okra, and anything else you can find.  Sometimes potatoes, sometimes not.  Possum, squirrel, or rabbit.  But these days it is usually chicken.  Which is what I used in this one from the Low-Fat, low-Cholesterol Cookbook.

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Since this is basically a VEGGIE stew it is already low fat, low cholesterol.  What makes it even more healthy is NOT using butter, brisket, pork, BBQ sauce (in some), and salt free tomato paste and Worcestershire sauce.

    veggie oil spray
    1 tsp olive oil
    1 medium onion, chopped
    1 lb boneless, skinless chicken breasts with all visible fat removed
    1 1/2 cups frozen or fresh lima beans
    2 cups fresh or frozen corn
    5 cups fat free, low sodium chicken broth
    1 1/2 cups chopped tomatoes
    6-oz can not salt added tomato paste
    3 Tble lemon juice
    1 Tbl low sodium Worcestershire sauce.

Heat a large pot over medium-high heat.  Remove from heat and spray the pot with veggie oil.  Then swirl the oil in the bottom of the pot.  Add the chicken and brown slightly.  Add the onions and brown along with browning the chicken more.  Add in the remainder of the ingredients and bring to a boil.  Reduce heat and  simmer for about 1 hour.

{The original recipe called for just throwing the raw chicken chunks into the pot and then adding the other ingredients.  This just didn’t seem right to me so I browned it some first.}

Since it it was a stew I served it over some Rice Flour Pasta.

We liked the taste of this.  The Worcestershire sauce added a little kick.  The next time I would add in the okra.  It would NOT add to the cholesterol or fat count.  And maybe a little garlic.  Ditto.

Original Recipe from Low-Fat, Low-Cholesterol Cooking from the American Heart Association.  Page 131.

I’m linking this post with Cookbook Countdown 13 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

 

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