Diabetic Recipes - Diabetic Brunswick Stew

Serves 6

1 3½-pound frying chicken or 2 boneless skinless breasts and 2
hindquarters
1 teaspoon non-aromatic olive oil, divided
1 large sweet onion, cut in 1" dice (generous 2 cups)
3 ribs celery cut in ¼" slices (1 ½ cups)
3-ounces Canadian bacon cut the same size as the celery
1 red bell pepper cut the same
2 cups canned, crushed tomatoes
1 cup low sodium chicken stock
1 tablespoon Worcestershire sauce
¼ teaspoon cayenne pepper
1 cup frozen corn kernels
1 cup frozen baby lima beans
1 tablespoon arrowroot mixed with 2 tablespoons stock or water
(slurry)
¼ cup chopped fresh parsley
¼ cup chopped fresh basil

If you are using a whole chicken, cut off the legs with the thighs
and the breasts. Use the carcass and wings for stock. Remove the
skin
from all the pieces. Separate the legs from the thighs and bone the
thigh, leaving the bone in the leg. Remove the skin and bone from
the
breast pieces. Bones, fat and skin will all help to make a flavorful
stock. Cut the meat into 1½ " chunks.

Heat ½ teaspoon of the oil in a 10½ " chef's pan on medium high.
Sauté the onion 3 minutes or until it starts to turn translucent.
Add
the celery, Canadian bacon, and red bell pepper and cook 3 more
minutes. Remove to a plate and without washing the pan, add the
remaining ½ teaspoon oil and heat. When the pan is nice and hot,
toss
in the thigh meat and legs to brown 2 minutes. Add the breast meat
and brown 1 to 2 minutes more.

Pour in the tomatoes, stock, and Worcestershire sauce. Add the
cooked
vegetables and cayenne. Bring to a boil, reduce the heat, cover and
simmer 35 minutes or until the chicken is tender. Add the lima beans
and corn and cook 12 minutes more or until the beans are tender.
Stir
in the slurry and heat to thicken. Add the parsley and basil and you
are ready to serve.

Per serving: 260 calories, 6 g. fat, 2 g. saturated fat, 7% calories
from saturated fat, 21 g. carbohydrates, 3 g. fiber, 362 mg. sodium



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