Brunswick Stew Recipe - Cooking Index
Brunswick Stew Recipe - Cooking Index
| 12 oz | 340g | Smoked ham or cooked chicken breast - cut 3/4" to 1" cubes |
| 1 cup | 62g / 2.2oz | Sliced onion |
| 4 1/2 teaspoons | 22ml | All-purpose flour |
| 1 | Stewed tomatoes - (14 1/2 oz) - undrained | |
| 2 cups | 220g / 7.8oz | Frozen mixed vegetables for soup |
| = (such as okra, lima beans, potatoes, | ||
| Celery, corn, carrots, green beans and | ||
| Onions) | ||
| 1 cup | 237ml | Chicken broth |
Spray large saucepan with nonstick cooking spray; heat over medium heat until hot. Add ham and onion; cook 5 minutes or until ham is browned. Stir in flour; cook over medium to medium-low heat 1 minute, stirring constantly.
Stir in remaining tomatoes, mixed vegetables and broth; bring to a boil. Reduce heat to low; simmer, covered, 5 to 8 minutes or until vegetables are tender. Simmer, uncovered, 5 to 8 minutes or until slightly thickened. Season to taste with salt and pepper.
This recipe yields 4 (1-cup) servings.
Exchanges Per Serving: 1 Starch, 3 Meat.
Nutrition Facts: Calories 220; Calories from Fat 14%; Total Fat 3g; Protein 28g; Carbohydrates 19g; Cholesterol 65mg; Sodium 326mg; Dietary Fiber 3g.
Cook's Notes: In 1828, Brunswick County, Virginia, was the birthplace of Brunswick stew, originally made of squirrel meat and onion.
Serving suggestion: Brunswick Stew is excellent served over rice or squares of cornbread.
Source:
Diabetic Cooking at http://www.diabeticcooking.com
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