Thursday, October 25, 2007

Brunswick Stew

As I sit here looking out my window at a cold, windy and rainy afternoon (it looks like 7pm at 4pm), I thought it would be a good time to post this recipe that I made at the start of the week. This stew, is kind of a cross between a soup and a stew and is very satisfying for a wintery day like today. The chicken makes it very hearty, but with loads of veggies, this is a low calorie and extremely tasty dinner, that's good for you too. And its served with garlic bread, my fave!! yum!

The recipe is from the October edition of Cooking Light.

Brunswick Stew
(Serves 6)

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
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. Cook for 5 minutes, stirring occasionally. Add oil to pan. Combine flour and 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.

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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