Brunswick Stew
This hearty stew makes 8 servings or you can double it for a crowd. Skip the trip to the grocery store by using fresh leftover cooked chicken or turkey that has been properly stored and handled in addition to canned veggies from your pantry.
- Yield
- 8 servings
- Serving size
- 1 cup prepared stew, 1/8 of recipe
- Rating
- 3.50 of 5 (107 ratings)
Food groups
- Protein Foods: 1 ounces
- Vegetables: 3/4 cups
Ingredients
- 1 tablespoon vegetable oil (or cooking oil of choice)
- 1 medium onion, chopped
- 2 cups chicken broth, low-sodium
- 2 cups boneless chicken or turkey, cooked, and diced
- 2 cups tomatoes, low sodium canned or cooked
- 2 cups lima beans, cooked (or canned, low-sodium)
- 2 cups whole kernel corn, canned, low-sodium (or cooked)
Directions
- Wash hands with soap and water.
- Heat oil in a large pan.
- Add onion and cook in oil until tender.
- Add all remaining ingredients.
- Bring to a simmer for 30 minutes at medium-low.
- Makes 8 servings of about 1 cup each.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 176.65 |
| Total Fat | 3.95 g |
| Saturated Fat | 0.69 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 33.34 mg |
| Carbohydrates | 20.73 g |
| Dietary Fiber | 4.49 g |
| Total Sugars | 4.92 g |
| Added Sugars included | 0 g |
| Protein | 15.91 g |
| Calcium | 44 mg |
| Potassium | 618 mg |
| Sodium | 53.71 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 56 mg |
| Phosphorus | 187 mg |
| Selenium | 12 mg |
| Zinc | 1 mg |
| Vitamin A | 23 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 14 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 6 mcg |
| Folate | 37 mcg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Niacin | 6 mg |
| Choline | 60 mg |
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Source
Recipe by: Healthy Futures — Virginia Cooperative Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/brunswick-stew. Federal works are public domain in the United States.