American · Dinner
Brunswick Stew (Low-Chol)
A Southern one-pot stew of shredded chicken breast simmered with tomatoes, corn, lima beans, potato and onion in a smoky tomato broth spiked with vinegar and Worcestershire sauce, served hot in a bowl.
$4
20 minsPrep
50 minsCook
70 minsTotal
EasyLevel
Nutrition per serving
334Calories
42.5gProtein
5.2gFat
37.8gCarbs
9.4gSugar
8.9gFiber
521mgSodium
76mgChol
1.1gSat Fat
982mgPotassium
108mgCalcium
3.8mgIron
0.5mcgVitamin B12
17mgVitamin C
low-cholesterol
high-fiber
egg-free
gluten-free-adaptable
protein-rich
low-calorie
low-chol
Instructions
1
Prep
Dice the onion and potato, mince the garlic, cut the chicken breast into two large pieces, measure the corn and lima beans.
2
Sear
Heat the olive oil in a heavy pot over medium-high heat and brown the chicken pieces 3 minutes per side until pale gold.
3
Simmer
Add the onion and garlic to the pot with the smoked paprika, chicken stock, canned tomatoes and Worcestershire sauce, return the chicken, then add potato and cover, simmering over low heat 20 minutes until potato is tender.
4
Poach
Lift the chicken out, shred it with two forks, return it to the pot with the corn and lima beans and fresh spinach, simmering uncovered over medium-low heat 10 minutes until broth thickens slightly.
5
Plate
Stir in the apple cider vinegar and black pepper, ladle into a warm bowl and scatter parsley over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g chicken breast, boneless and skinless
- 2 tsp2 tsp olive oil
- 1 cup160g onion
- 2 clove2 clove garlic
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 5 oz140g potato
- 2/3 cup110g corn
- 2/3 cup110g butter beans (lima beans), cooked and drained
- 1 1/2 cup360ml chicken stock, low-sodium
- 2 tsp2 tsp smoked paprika
- 2 tsp2 tsp Worcestershire sauce
- 4 tsp4 tsp apple cider vinegar
- 1/2 tsp1/2 tsp black pepper
- 2 tbsp2 tbsp parsley
