American · Dinner
Kentucky Burgoo (High-Protein)
Kentucky burgoo is a slow-simmered stew of beef chuck, chicken thigh, and butter beans cooked with potato, corn, tomato, and okra in a savory broth. Smoked paprika, cayenne, and Worcestershire deepen the flavor. Served in a bowl with cornbread on the side for a hearty country meal.
$7
25 minsPrep
150 minsCook
175 minsTotal
MediumLevel
Nutrition per serving
712Calories
61.6gProtein
30.9gFat
48.5gCarbs
11.9gSugar
12.2gFiber
1690mgSodium
184mgChol
9.7gSat Fat
1015mgPotassium
98mgCalcium
4.2mgIron
1.8mcgVitamin B12
18mgVitamin C
protein-rich
high-fiber
egg-free
gluten-free-adaptable
high-protein
Instructions
1
Prep
Cube the beef chuck and chicken thigh, dice the potato, carrot, and onion, slice the okra, and mince the garlic.
2
Sear
Heat the vegetable oil in a heavy pot over medium-high and brown the beef and chicken in batches for about 6 minutes until deeply browned.
3
Sauté
Lower to medium and cook the onion, carrot, and garlic in the same pot for 4 minutes until the onion turns translucent.
4
Bloom
Stir the tomato paste, smoked paprika, and cayenne into the pot and cook over medium for 1 minute until fragrant.
5
Braise
Return the meat, pour in beef stock and Worcestershire sauce, add the canned tomatoes and potato, then cover and simmer on low for 90 minutes until the beef pulls apart easily.
6
Finish
Stir in the butter beans, corn, and okra, then simmer uncovered for 25 minutes over medium-low until thick and tender.
7
Plate
Season with salt and black pepper, then ladle into a bowl.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g beef chuck
- 8.4 oz240g chicken thigh
- 7 oz200g butter beans, canned, drained
- 7 oz200g potato
- 5.2 oz150g corn
- 5.2 oz150g canned tomatoes
- 3.6 oz100g okra
- 3.6 oz100g carrot
- 3.6 oz100g onion
- 4 cloves4 cloves garlic
- 3 1/2 cups840ml beef stock
- 2 tbsp2 tbsp Worcestershire sauce
- 2 tbsp2 tbsp tomato paste
- 2 tsp2 tsp smoked paprika
- 1/2 tsp1/2 tsp cayenne
- 2 tbsp30ml vegetable oil
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
