Cooking Index - Cooking Recipes & IdeasBrunswick Stew Recipe - Cooking Index

Brunswick Stew

Courses: Soup
Serves: 4 people

Recipe Ingredients

12 oz 340gSmoked ham or cooked chicken breast - cut 3/4" to 1" cubes
1 cup 62g / 2.2ozSliced onion
4 1/2 teaspoons 22mlAll-purpose flour
1   Stewed tomatoes - (14 1/2 oz) - undrained
2 cups 220g / 7.8ozFrozen mixed vegetables for soup
  = (such as okra, lima beans, potatoes,
  Celery, corn, carrots, green beans and
  Onions)
1 cup 237mlChicken broth

Recipe Instructions

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Cook's Notes: In 1828, Brunswick County, Virginia, was the birthplace of Brunswick stew, originally made of squirrel meat and onion.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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