Brunswick Stew

From 19th-century Virginia, this stew originally included squirrel meat (we opt here for chicken). Although the stew is sometimes thickened with stale bread cubes, this version uses flour to give it body and features garlic bread on the side. Garnish with fresh thyme sprigs.

Yield: 6 servings (serving size: 1 cup stew and 1 slice bread)

Ingredients

• Cooking spray
• 1  cup  chopped red bell pepper
• 3/4  cup  chopped yellow onion
• 1/2  cup  chopped celery
• 1  tablespoon  peanut oil
• 1  tablespoon  all-purpose flour
• 1  pound  skinless, boneless chicken thighs, cut into 1/2-inch pieces
• 2  cups  fat-free, less-sodium chicken broth
• 2  tablespoons  no-salt-added tomato paste
• 1  teaspoon  dried thyme
• 1/2  teaspoon  salt
• 1/2  teaspoon  hot pepper sauce (such as Tabasco)
• 1  (10-ounce) package frozen whole-kernel corn, thawed
• 1  (10-ounce) package frozen baby lima beans, thawed
• 6  (1-ounce) slices Italian bread, toasted
• 2  garlic cloves, halved

Preparation

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add bell pepper, onion, and celery to pan; cook 5 minutes, stirring occasionally. Add oil to pan. Combine flour and chicken in a medium bowl, tossing to coat. Add chicken to pan; cook 2 minutes or until lightly browned. Gradually stir in broth; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Add tomato paste and next 5 ingredients (through lima beans) to pan. Cover, reduce heat, and simmer 30 minutes.

Rub bread slices with cut sides of garlic; discard garlic. Serve bread with stew.

Nutritional Information

Calories:

319 (26% from fat)

Fat:

9.2g (sat 2.2g,mono 3.5g,poly 2.6g)

Protein:

22.4g

Carbohydrate:

38g

Fiber:

5.8g

Cholesterol:

50mg

Iron:

3.2mg

Sodium:

596mg

Calcium:

58mg