Brunswick Stew

  • Prep 40 min
  • Total 40 min
  • Ingredients 14
  • Servings 6

Ingredients

2
tablespoons margarine or butter
1/2
cup chopped onion
1
medium green bell pepper, chopped
2
cups chicken broth
2
cups cubed cooked chicken
1
(14.5- or 16-oz.) can whole tomatoes, undrained, cut up
1
(15.5-oz.) can butter beans, drained
1
(7-oz.) can vacuum-packed whole kernel corn, undrained
1/4
teaspoon salt
1/8
teaspoon pepper
1/8
to 1/4 teaspoon crushed red pepper flakes
1/2
cup sliced fresh or frozen okra
3
tablespoons all-purpose flour
1/3
cup cold water

Steps

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  • 1
    In large saucepan, melt margarine over medium-high heat. Add onion and bell pepper; cook and stir until crisp-tender. Stir in chicken broth, chicken, tomatoes, beans, corn, salt, pepper and crushed red pepper flakes. Bring to a boil. Reduce heat to low; simmer 15 minutes. Add okra; simmer an additional 5 minutes or until okra is tender.
  • 2
    In small bowl, combine flour and cold water; blend until smooth. Stir into chicken mixture. Cook over medium heat until mixture boils and thickens,stirring constantly.

Notes









Tips

Expert Tips

  • Brunswick stew gets its name from Brunswick County, Virginia, where it was created in the early 1800s. Originally a hunters' stew containing either rabbit or squirrel, this famous Southern stew now commonly contains chicken instead.
  • Okra, a traditional ingredient in Brunswick stew, is a small green vegetable with edible, roundish white seeds. As okra cooks, it thickens soups and stews naturally, providing body without fat.
  • Scrape the kernels from two ears of fresh corn on the cob instead of mixing in the canned variety.

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
230
% Daily Value
Total Fat
8g
12%
Saturated Fat
2g
10%
Cholesterol
42mg
14%
Sodium
760mg
32%
Potassium
530mg
Total Carbohydrate
22g
7%
Dietary Fiber
4g
16%
Protein
20g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
30%
30%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
1 Starch; 1 Vegetable; 2 Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.

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