Many people are looking to improve their health by eliminating wheat, corn, and/or dairy from their diets. I have been experimenting with recipes that are free of wheat, corn, and dairy for several years. I've created "Ideal Ingredients" to share not only what I have learned, but also to share a delicious and healthy way of eating!

Special Note: If you are also avoiding eggs, you may substitute the following for 1 egg in my baked goods recipes.
1 egg = 1/3 cup applesauce OR 1/4 cup mashed banana OR 1 T ground flaxseed + 3 T water

Monday, December 10, 2012

Brunswick Stew

I became a fan of Brunswick Stew the first time I visited Colonial Williamsburg in Virginia. I loved the steaming broth and the melding flavors of tender stewed chicken, salty tomatoes, and sweet lima beans. It's not a meal that will leave you hungry yet it is not too filling. The perfect dinner for a cold winter's night with the family gathered around the fireplace.

Ingredients
2 quarts water
3 boneless chicken breasts (about 1.5 pounds)
28 ounce can diced tomatoes
2 potatoes, peeled and diced
1/2 onion, diced
1/4 cup green pepper, diced
1 cup okra
1 cup lima beans
2 cups corn (optional)
1 1/2 t salt
1/2 t pepper
1 bay leaf

Directions
Place chicken in a large pot with 2 quarts of water. Bring to a boil over high heat. Reduce heat to medium-low. Simmer, partially covered, for 1 hour. Transfer chicken to bowl and cool. Skim broth of the foam that has risen to the surface. Add tomatoes, potatoes, onion, green pepper, okra, and lima beans. Season with salt, pepper, and bay leaf. Bring to a simmer over medium heat then reduce heat to medium-low and cook for 20 minutes or until potatoes are tender. Dice or shred the chicken (depending on  your preference) and add to stew. Add more salt and pepper if so desired. Serve hot.

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