American · Dinner
Brunswick Stew (Low-Calorie)
A lightened Southern stew of shredded chicken breast simmered with tomatoes, corn, lima beans and potato in a smoky tomato broth. Reduced fat and no added sugar keep it lean while paprika, black pepper and a splash of vinegar carry the tangy defining flavour.
$4
15 minsPrep
45 minsCook
60 minsTotal
EasyLevel
Nutrition per serving
357Calories
51.2gProtein
4.6gFat
40.1gCarbs
11.2gSugar
7.4gFiber
530mgSodium
128mgChol
1.1gSat Fat
1042mgPotassium
87mgCalcium
2.1mgIron
0.4mcgVitamin B12
28mgVitamin C
low-calorie
protein-rich
high-fiber
gluten-free
low-calorie
Instructions
1
Prep
Dice the potato and finely chop the onion, set the chicken breast aside.
2
Poach
Add chicken breast and stock to a pot over medium heat, simmer 15 minutes until opaque and firm throughout.
3
Shred
Remove chicken to a plate, pull into shreds with two forks once cool, keeping stock in pot.
4
Bloom
Add onion to pot over medium heat and cook 5 minutes, stir in tomato paste and smoked paprika until darkened, about 1 minute.
5
Simmer
Add crushed tomatoes, potato, corn, butter beans, Worcestershire and shredded chicken over medium-low heat 25 minutes until potato is tender.
6
Plate
Stir in cider vinegar, season with salt and black pepper, ladle into warm bowl and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g chicken breast
- 1 cup120g, half of a 14.5 oz can canned crushed tomatoes
- 2/3 cup110g corn kernels
- 2/3 cup120g cooked butter beans
- 7 oz200g potato
- 11 onion (160g)
- 2 cup480ml low-sodium chicken stock
- 2 tbsp2 tbsp tomato paste
- 2 tsp2 tsp smoked paprika
- 2 tsp2 tsp cider vinegar
- 2 tsp2 tsp Worcestershire sauce
- salt and black pepper to taste
