Hearty stew light on fat and calories

Wednesday, October 26, 2005

It isn't difficult to prepare seasonal, hearty, wholesome food for hikes or tailgating -- or even for just sitting on the porch watching the foliage change color. The following recipe is a vitamin-rich stew that's light on calories and fat and will not keep you in the kitchen all day -- 10 minutes to prep, an hour to cook.

Chicken and Vegetable Stew

32 ounces fat-free chicken broth

4 skinned, bone-in chicken breast halves (about 2 1/4 pounds)

1 medium onion, chopped

2 celery ribs, chopped

14-ounce package frozen white corn

16-ounce package frozen baby lima beans

14 1/2-ounce can crushed tomatoes

1/3 cup ketchup

1/4 cup chopped country ham

1 tablespoon sugar

3 tablespoons red wine vinegar

Teaspoon Worcestershire sauce

1/2 to 1 teaspoon hot sauce

1 teaspoon dried marjoram

Bring broth to a boil in a Dutch oven over medium-high heat. Add chicken, onion and celery, and return to a boil. Reduce heat and simmer 30 minutes or until chicken is tender. Remove chicken from pan, and let cool slightly. Remove chicken from bones, discarding bones; shred chicken.

Add corn, lima beans, tomatoes, ketchup, ham, sugar, vinegar, Worcestershire sauce, hot sauce, marjoram and chicken to Dutch oven. Bring to a boil; reduce heat, and simmer, stirring occasionally, 30 minutes or until beans are tender.

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