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Cook's Notes: In 1828, Brunswick County, Virginia, was the birthplace of Brunswick stew, originally made of squirrel meat and onion.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

“Americans can eat garbage, provided you sprinkle it liberally with ketchup, mustard, chili sauce, tabasco sauce, cayenne pepper, or any other condiment which destroys the original flavor of the dish.”

~ Henry Miller, American writer (1891-1980)

 

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