Brunswick Stew from Healthy Diabetic Recipes

Brunswick Stew Recipe

Recipe Ingredients:

12 oz smoked ham or cooked chicken breast, cut 3/4" to 1" cubes
1 cup sliced onion
4 1/2 tsp all-purpose flour
1 can stewed tomatoes - (14 1/2 oz), undrained
2 cups frozen mixed vegetables for soup
= (such as okra, lima beans, potatoes,
celery, corn, carrots, green beans and
onions)
1 cup chicken 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Cook's Notes: In 1828, Brunswick County, Virginia, was the birthplace of Brunswick stew, originally made of squirrel meat and onion.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"
S(Formatted for MC6):
"08-07-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 4

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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