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Low-fat cooking

Chicken stew makes for a warm outing

By ASSOCIATED PRESS
Published January 4, 2006

Winter in Florida is the perfect time to pack a picnic and get outside. And it isn't difficult to prepare seasonal, hearty, wholesome food for hikes or tailgating - or even for just sitting on the porch.

A "healthy living" article in the October issue of Southern Living magazine develops the theme, suggesting that you tuck a thermos filled with stew into your picnic hamper. The following recipe from the magazine is a vitamin-rich stew that's light on calories and fat and will not keep you in the kitchen all day. You're ready to go after 10 minutes of prep work and an hour of cooking.

Chicken and Vegetable Stew

32-ounce container fat-free chicken broth

4 skinned, bone-in chicken breast halves (about 21/4 pounds)

1 medium onion, chopped

2 celery ribs, chopped

14-ounce package frozen white corn

16-ounce package frozen baby lima beans

141/2-ounce can crushed tomatoes

1/3 cup ketchup

1/4 cup chopped country ham

1 tablespoon sugar

3 tablespoons red wine vinegar

1 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.

Makes 8 (11/4-cup) servings.

Nutrition information per serving: 289 calories, 2g total fat (0.55g saturated), 33g protein, 35g carbohydrates, 6g fiber, 62mg cholesterol, 721mg sodium.

-- Source: "Southern Living" recipe from Betty M. Pollard, Hampton, Va.

[Last modified January 3, 2006, 15:11:05]