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Brunswick Stew

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Brunswick Stew
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Brunswick Stew
En Español

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  • Makes: 8 servings

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. 

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion (medium, chopped)
  • 2 cup chicken broth, low-sodium
  • 2 cup chicken or turkey (cooked, diced and boned)
  • 2 cup tomatoes, canned or cooked (low sodium)
  • 2 cup lima beans, canned or cooked
  • 2 cup whole kernel corn, canned or cooked

Directions

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

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

3. Makes 8 servings of about 1 cup each.

Notes

Learn more about:

Source:

Virginia Cooperative Extension, Healthy Futures

Nutrition Information

Serving Size: 1 cup prepared stew, 1/8 of recipe
Nutrients Amount
Calories 180
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 33 mg
Sodium 324 mg
Total Carbohydrate 22 g
Dietary Fiber 5 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 36
Iron 2
Potassium 621
N/A - data is not available
Nutrients Amount
Calories 180
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 1 mg
Omega 3 - DHA 2 mg
Cholesterol 33 mg
Total Carbohydrate 22 g
Dietary Fiber 5 g
Total Sugars 4 g
Added Sugars 0 g
Protein 17 g
Minerals
Calcium 36
Potassium 621
Sodium 324 mg
Copper 224
Iron 2
Magnesium 46
Phosphorus 188
Selenium 14
Zinc 1
Vitamins
Vitamin A 6 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 10 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 5 mcg
Folate 67 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 5 mg
Choline 57 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Protein Foods
2 1/4 ounces

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