American · Dinner
Brunswick Stew (GLP-1)
A lightened Southern chicken stew built on shredded chicken breast simmered with white beans, tomatoes, corn, and lima beans in a smoky tomato broth. Ground smoked paprika, thyme, and a touch of apple cider vinegar carry the flavour. Fibre-rich beans replace heavy potato loads for a protein-forward bowl.
$4
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
400Calories
43.2gProtein
9.4gFat
38.3gCarbs
7.6gSugar
9.1gFiber
530mgSodium
96mgChol
1.9gSat Fat
680mgPotassium
105mgCalcium
3.2mgIron
0.3mcgVitamin B12
15mgVitamin C
protein-rich
high-fiber
gluten-free
egg-free
low-calorie
glp-1
Instructions
1
Prep
Dice the onion, mince the garlic, and drain the cannellini beans and butter beans while the chicken breast sits at room temperature for even heat.
2
Sear
Heat the olive oil in a saucepan over medium-high and brown the chicken breast 3 minutes per side until golden, then lift it out.
3
Sweat
Lower to medium heat and cook the onion 4 minutes until translucent, add garlic for 1 minute, then bloom the smoked paprika, thyme, and tomato paste 1 minute.
4
Simmer
Pour in the chicken stock and crushed tomatoes, return the chicken, and simmer covered over low heat 20 minutes until the chicken pulls apart easily.
5
Plate
Shred the chicken, add cannellini beans, butter beans, and corn, simmer uncovered 6 minutes over low heat, then stir in vinegar, salt, and pepper and ladle into a bowl.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz311g chicken breast
- 6 oz170g cannellini beans, drained
- 5 oz140g canned crushed tomatoes (a fifth of a 14.5 oz can)
- 3.6 oz100g corn kernels
- 3.6 oz100g butter bean, drained
- 4 oz110g onion
- 2 clove2 clove garlic
- 1 1/2 cup360ml low-sodium chicken stock
- 2 tsp2 tsp smoked paprika
- 1 tsp1 tsp dried thyme
- 2 tsp2 tsp apple cider vinegar
- 2 tsp2 tsp tomato paste
- 2 tsp2 tsp olive oil
- a pinch of salt and black pepper
