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Brunswick Stew
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Serves8 (1 cup each)
SWAP ScoreChoose Often
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 2 cups chicken broth, low-sodium
- 1 12.5-ounce can chicken, drained
- 2 cups lima beans, cooked
- 1 14.5-ounce can diced tomatoes, drained
- 1 14.5-ounce can corn, drained
Directions
- Heat oil in a large pan over medium high heat. Add onion and cook until tender, about 5 minutes.
- Add chicken broth, tomatoes, lima beans and corn; simmer for 20 minutes over medium heat.
- Reduce heat to low, add chicken, cook for 5 more minutes.
Recipe Tips
Use water or prepared bouillon in place of chicken broth.
Nutrition Facts
Brunswick Stew
Amount Per Serving (1 cup each)
Calories 217
Calories from Fat 63
% Daily Value*
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 2g
Cholesterol 24mg
8%
Sodium 423mg
18%
Potassium 560mg
16%
Total Carbohydrates 22g
7%
Dietary Fiber 6g
24%
Sugars 6g
Protein 19g
38%
Vitamin A
7%
Vitamin C
14%
Vitamin D0%
Calcium
3%
Iron
13%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: What's Cooking? USDA Mixing Bowl
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