brunswick stew

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Brunswick Stew

Stovetop · ~55 min · Serves 10 · ~1½ cups each

Protein 26 g · Fiber 4 g · Calories 210 · Sodium about 340 mg

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Ingredients

  • 6–8 whole boneless, skinless chicken breasts
  • 10–14 cups water, for poaching
  • 1 small onion, quartered
  • 2 celery stalks, diced
  • ½ tsp pepper
  • 1 can (16 oz) white shoe-peg corn
  • 1 package (10 oz) frozen small butterbeans (baby lima beans)
  • 1 can (28 oz) diced tomatoes
  • 2 small potatoes, peeled and cubed
  • ⅓ cup ketchup
  • 2–3 Tbsp white vinegar
  • 1 Tbsp brown sugar
  • 1 tsp Worcestershire sauce
  • ½–1 tsp Tabasco sauce
  • ¼ tsp marjoram (or dried oregano)

Easy swaps: A drained, rinsed 15 oz can of Great Northern beans can stand in for the butterbeans; stir them in for the last 10 minutes. Use ¼ tsp dried oregano in place of marjoram.

Directions

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  1. Place the chicken in a Dutch oven with the onion, celery, and pepper. Add 10 to 14 cups of water – about 1 quart per pound of chicken, enough to fully submerge the breasts (use the larger amount for 8 breasts, the smaller for 6). Bring to a boil and cook about 20 minutes, until cooked through; remove the chicken to cool.
  2. If time permits, chill the broth and skim off the fat.
  3. Reheat the broth and add the corn, butterbeans, tomatoes, potatoes, ketchup, and vinegar.
  4. Cut the chicken into bite-sized pieces and add to the vegetables along with the brown sugar, Worcestershire, Tabasco, and marjoram.
  5. Simmer until the potatoes are tender. For a thinner stew, add more water or low-sodium chicken broth.
Ingredient tip. When a recipe uses a packaged or processed food, choose a version with five or fewer ingredients on the label.
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Produce

Meat & poultry

Frozen

Pantry & dry goods

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Broth. Any broth labeled low sodium or unsalted works here. Pacific Foods Organic Low Sodium is the one we tested with; its carton lists 50 mg of sodium per cup for chicken, 140 mg for beef and 120 mg for vegetable, against roughly 860 mg a cup for regular broth. The brand is not the point; the label is. Low-sodium broth does taste thinner than salted, and that is the whole idea: salt at the end, where you can taste it, instead of at the start where the carton decided for you.

Adapted from the Body for God Cookbook by Lisa Young.

Per-serving values are approximate and vary with brand, variety, and preparation.