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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.

  • 8 Servings
  • $6.00 - $8.99

Ingredients

  • 1 tablespoon vegetable oil
  • 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
  • 2 cups whole kernel corn, canned, low-sodium

Steps

1

Wash hands with soap and water.

2

Heat oil in a large pan. Add onion and cook in oil until tender.

3

Add all remaining ingredients. Bring to a simmer for 30 minutes at medium-low.

4

Makes 8 servings of about 1 cup each.

Ingredients

Serving Size: 1 cup prepared stew, 1/8 of recipe

NutrientsAmount
Total Calories186
Total Fat4 g
Saturated Fat1 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid1 g
α-Linolenic Acid0.1 g
Omega 3 - EPA1 mg
Omega 3 - DHA2 mg
Cholesterol33 mg
Carbohydrates23 g
Dietary Fiber5 g
Total Sugars5 g
Added Sugars included0 g
Protein17 g
Minerals
Calcium36 mg
Potassium630 mg
Sodium192 mg
Copper221 mcg
Iron2 mg
Magnesium48 mg
Phosphorus193 mg
Selenium13 mcg
Zinc1 mg
Vitamins
Vitamin A12 mcg RAE
Vitamin B60.5 mg
Vitamin B120.1 mg
Vitamin C9 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K5 mcg
Folate57 mcg DFE
Thiamin0.2 mg
Riboflavin0.2 mg
Niacin6 mg
Choline60 mg

Source:

  • Healthy Futures
  • Virginia Cooperative Extension