Brunswick Stew
Serve with crusty French bread.

Yield: 6 servings (serving size: 1 cup stew)

Cooking spray
1 cup chopped red bell pepper
3/4 cup chopped onion
1/2 cup chopped celery
1 tablespoon peanut oil
1 tablespoon all-purpose flour
1 pound skinless, boneless chicken thighs, cut into 1/2-inch pieces
2 cups low sodium chicken broth
2 tablespoons tomato paste
1 teaspoon dried thyme
1/2 teaspoon kosher salt
1/2 teaspoon hot pepper sauce
1 - 10 ounce package frozen corn kernals
1 - 10 ounce package frozen baby lima beans

Heat a large Dutch oven over medium-high heat. Coat pan with cooking
spray. Add bell pepper, onion, and celery to pan; cook 5 minutes, stirring occasionally.

Add oil to pan. Combine flour and chicken in a medium bowl, tossing to coat. Add chicken to pan; cook 2 minutes or until lightly browned. Gradually stir in broth; bring to a boil.

Cook 1 minute or until slightly thick, stirring constantly. Add tomato paste and next 5 ingredients (through lima beans) to pan. Cover, reduce heat, and simmer 30 minutes.

COOKS NOTE: Diced cooked potatoes may also be added for a heartier stew.

Per Serving: 206 Calories; 5g Fat (20.9% calories from fat); 1g
Saturated Fat; 14g Protein; 28g Carbohydrate; 4g Dietary Fiber; 18mg
Cholesterol; 435mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 Lean
Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Low Fat Recipes Furnished by© - Copyright 2007