Brimming with vegetables and tender cubes of chicken, this well-known stew from Brunswick County in central Virginia will warm you from head to toe on a cold, snowy day. The original recipe dates back to 1828 and was served for dinner on hunting trips. Many cooks have created many delicious variations since that time, and this one is no exception.

Serves 6

  • Cooking spray
  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes
  • 3 cups fat-free, low-sodium chicken broth
  • 2 cups fresh or frozen whole-kernel corn
  • 1-1/2 cups fresh or frozen baby lima beans
  • 1/2 cups chopped tomatoes
  • 6-ounce can no-salt-added tomato paste
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon Worcestershire sauce (lowest sodium available)
  1. Lightly spray a large, deep skillet or Dutch oven with cooking spray. Pour in the oil, swirling to coat the bottom. Heat over medium-high heat. Cook the onion for 3 minutes, or until soft, stirring frequently.
  2. Stir in the remaining ingredients. Reduce the heat and simmer, covered, for 1 hour.

Per serving:

  • Calories: 238
  • Total fat: 3.5 g
  • Saturated fat: 0.5 g
  • Trans fat: 0 g
  • Polyunsaturated fat: 0.5 g
  • Monounsaturated fat: 1.5 g
  • Cholesterol: 48 mg
  • Sodium: 276 mg
  • Carbohydrates: 29 g
  • Fiber: 6 g
  • Sugars: 11 g
  • Protein: 23 g

Dietary exchanges:

  • 1-1/2 starch
  • 2 vegetable
  • 2-1/2 lean meat

from the book, “Healthy Fats, Low-Cholesterol Cookbook,” from the American Heart Association.

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