A burgoo is a meat-heavy stew from Kentucky, often including beef and pork, and veal, and lamb, and chicken (and back in the olden days, squirrel and wild rabbit, too). We’ve kept the spirit of a burgoo (including the traditional lima beans and okra), but not all that meat.

  • 4 bone-in chicken breast halves (2 pounds total), skinned and halved crosswise
  • 2 tablespoons flour
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped 2 green bell peppers, diced
  • 1/2 pound small red potatoes, cut into 1/2-inch dice
  • 1 can (14-1/2-ounces) diced tomatoes
  • 1 cup frozen lima beans
  • 1 cup frozen sliced okra
  • 3/4 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne
  • 2/3 cup water
  • 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 lima beans, okra, thyme, salt, and cayenne, and water 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. Stir in the corn and cook, uncovered, just until the corn is heated through, about 2 minutes.

    Nutritional Information
    Per serving: 292 calories, 4.4g total fat (.8g saturated), 70mg cholesterol, 6g dietary fiber (1.6g soluble), 31g carbohydrate, 33g protein, 382mg sodium.
    Good source of: niacin, potassium, selenium, vitamin B6, vitamin C.

    Date Published: 09/19/2005 > Printer-friendly Version

    Prep Time
    1 hour