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Healing Kitchen

Burgoo
The ingredient list for a Kentucky burgoo reads like the grocery list for a small nation. Authentic versions of this down home stew include as much as 5 different types of meat and 9 or 10 vegetables! We have cut way back on the meat (and thus the saturated fat) but have kept lots of vegetables--including the traditional okra and lima beans--for a healthful vegetable-to-meat ratio. The total fat in the revised stew has taken a nosedive, but the truly noteworthy change is in the saturated fat: A traditional burgoo offers up 5 grams of saturated fat, while our new stew has less than a gram.

PER SERVING
BEFORE
AFTER
Calories
386
292
Dietary fiber (g)
4
6
Total fat (g)
17
4.4
Saturated fat (g)
5.1
0.8
Cholesterol (mg)
120
70
Sodium (mg)
119
382
The Ingredients
     4 bone-in chicken breast halves (2 pounds total), skinned and halved crosswise  2 tablespoons flour  3 teaspoons olive oil  1 large onion, finely chopped  2 green bell peppers, diced  1/2 pound small red potatoes, cut into 1/2-inch cubes  1 can (14-1/2-ounces) diced tomatoes  2/3 cup water  1 cup frozen lima beans  1 cup frozen sliced okra  3/4 teaspoon thyme  1/2 teaspoon salt  1/4 teaspoon cayenne pepper  1 teaspoon Worcestershire sauce  1 cup frozen corn kernels
1. Dredge the chicken in the flour, shaking off the excess.

2. In a nonstick Dutch oven or flameproof casserole, heat 2 teaspoons of the oil over medium heat. Add the chicken and cook until golden brown, about 2 minutes per side. With a slotted spoon, transfer the chicken to a plate.

3. Add the remaining 1 teaspoon oil to the skillet along with the onion and cook, stirring frequently, until the onion is softened, about 7 minutes. Add the bell peppers and potatoes and stir to combine.

4. Stir in the tomatoes and their juices, the water, lima beans, okra, thyme, salt, and cayenne, and bring to a boil. Return the chicken to the pan, cover, and cook until the beans are tender and the chicken is cooked through, about 15 minutes.

5. Stir in the corn and cook, uncovered, just until the corn is heated through, about 2 minutes. Makes 6 servings

Date Published: 10/31/2002
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