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Brunswick Chicken Stew

Adapted from Edna Lewis. The original recipe calls for rabbit or chicken. I used chicken, and for spices, I used less cayenne and more garlic. Delicious served over Quinoa Pilaf.
Course Main Course
Keyword chicken
Prep Time 10 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 25 minutes
Servings 6 -8
Calories 465 kcal

Ingredients

  • 3 pounds chicken cut up
  • salt and pepper
  • 1/4 cup cornstarch
  • 1/2 teaspoon cayenne
  • 2 tablespoons grape seed oil
  • 1 medium onion chopped
  • 1 medium bell pepper chopped
  • 4 cloves garlic minced
  • 1 bay leaf
  • 1 3/4 cups low sodium chicken broth
  • 28 ounces whole tomatoes in juice drained, reserving juice, chopped
  • 10 ounces package frozen corn
  • 10 ounces package frozen lima beans

Instructions

  1. Season chicken parts with salt and pepper.
  2. Whisk cornstarch and cayenne together in a pie pan. Lightly coat chicken in cornstarch, shaking off excess.
  3. Heat oil in a large skillet over medium heat. Brown chicken pieces, turning over to brown both sides, about 10 minutes in total. Transfer chicken pieces to a plate
  4. Add onion, bell pepper and garlic and cook, stirring and scraping up brown bits, until vegetables are softened, about 8 minutes.
  5. Add bay leaf, broth, tomatoes and juice, and chicken. Bring to a boil, then reduce heat to low and simmer, covered, for 50 minutes.
  6. Stir in corn and lima beans, and simmer another 15-20 minutes, uncovered, until vegetables are tender.
  7. Season to taste with salt and pepper. Discard bay leaf and serve.
Nutrition Facts
Brunswick Chicken Stew
Amount Per Serving
Calories 465 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 5g31%
Cholesterol 81mg27%
Sodium 275mg12%
Potassium 1072mg31%
Carbohydrates 38g13%
Fiber 7g29%
Sugar 11g12%
Protein 29g58%
Vitamin A 1250IU25%
Vitamin C 43.8mg53%
Calcium 76mg8%
Iron 4.3mg24%
* Percent Daily Values are based on a 2000 calorie diet.