Brunswick Stew
(Serves 6)
Cooking Light
1 cup chopped red bell pepper
3/4 cup chopped yellow onion
1/2 cup chopped celery
1 tbs peanut oil
1 tbs all purpose flour
1lb skinless, boneless chicken thighs, cut into 1/2 inch pieces
2 cups fat free, less sodium chicken stock
2 tbs no-salt added tomato paste
1 tsp dried thyme
1/2 tsp salt
1/2 tsp hot pepper sauce (like Tabasco)
1 10 oz package of frozen corn, thawed
1 10 oz package of frozen Lima beans, thawed
bread is optional side dish. I serve it with the Ore Ida Steam and Mash Potatoes, it soaks up the yummy gravy
6 slices Italian bread, toasted
2 garlic cloves, halved
1. Heat a large dutch oven over medium-high heat. Coat pan in cooking spray, then add bell pepper, onion and celery to pan. **watch the heat on this, I tend to do this step and then chop my veggies and chicken but it isnt enough time and I end up burning the onions. I have done this more then once which is why i mention it.** Cook for 5 minutes, stirring occasionally. Add oil to pan. Combine flour, salt, & pepper and then add chicken in a bowl, tossing to coat. Add chicken to pan and cook until lightly browned. Gradually stir in stock and bring to a boil. Cook for 1 minute or until slightly thickened, stirring constantly. Add tomato paste and next 5 ingredients (through to Lima beans) to pan. Cover, reduce heat and simmer for 30 minutes. I take the lid off for the last 6-8 minutes just to let it thicken up even more.
2. Rub toasted bread with cut sides of garlic bread and discard garlic. (Optional: I also like to add a bit of olive oil to the bread before rubbing the garlic, but this adds a few extra calories). Serve 1 slice of bread with each serving of stew.
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