Chicken Burgoo - Makes 6 servings.
1 whole, skinless chicken breast
(about 1 lb.), split
2 skinless chicken thighs (about ½ lb.), all visible fat
4 cups fat-free, reduced sodium chicken broth
1 medium carrot, sliced
1 celery rib, sliced
1 medium green bell pepper, seeded and diced
1 cup fresh green beans, cut into 1-inch pieces
½ cup frozen baby lima beans
½ cup frozen corn kernels
2 Tbsp. tomato paste
Hot pepper sauce, to taste
Salt and freshly ground black pepper, to taste
Place the chicken and broth
in a large, heavy saucepan. Bring liquid almost to a boil over
medium-high heat, reduce to a gentle simmer, and cook until the
chicken is white in the center at the thickest part, about 25
minutes. Transfer the chicken to a plate, reserving the broth
in the saucepan. When cool enough to handle, pull the meat off
the bones and tear it into bite-size pieces. There should be
about two cups.
Meanwhile, add the carrots,
celery, green pepper, green beans, lima beans, corn and tomato
paste to the broth. Simmer until the vegetables are tender, about
25 minutes. Add the chicken and cook until it is heated through.
Season the stew to taste with hot sauce, salt and pepper.
Per serving: 170 calories, 2
g total fat (<1 g saturated fat), 11 g carbohydrate, 26 g
protein, 3 g dietary fiber, 477 mg sodium.