VOL 8 NO 01
PROMOTION PERIOD: JANUARY 3-JANUARY 16
2022
QUICK BRUNSWICK STEW WITH
CORNBREAD
COME HOME TO SAVINGS!
Two quick behaviors to assist with promoting optimal health and assist with weight goals are to fill your plate with
half fruit and vegetables for most meals and to choose fruits and vegetables for most snacks. Fruits and vegetables
are loaded with key vitamins, minerals, and fiber and are lower in calories than most other foods. However, to control
calorie intake, blood sugars and/or, weight, some avoid or excessively limit their consumption of vegetables that are
thought of as “starches,” like sweet potatoes, corn, potatoes, lima beans, etc. For many, these vegetables have sort of
gotten a bad rap and are thought of as the “enemy” by some, because they are “too starchy,” have “carbs” and excess
calories. This doesn’t have to be the case!
Starchy vegetables are a valuable part of a nutritious diet. Yes, they may have
INGREDIENTS (Serves 4)
“carbs,” but they are “high-quality carbohydrates” that are rich in vitamins,
2 medium potatoes
2 tbsp Worcestershire sauce
minerals, and fiber! Unlike “poor-quality carbs,” such as white bread, regular
1 cup frozen lima beans
1/2 tsp hot sauce
pasta, white rice and other refined-grain products, like baked goods and other
12 oz. whole kernel corn
1 tsp minced garlic
processed foods, starchy vegetables offer loads of nutrients and are a great
28 oz. diced tomatoes
1 1/2 lb cooked diced chicken
addition to your diet when prepared in a nutritious way. For example, baked
8 oz. tomato sauce
(skin removed)
and boiled potatoes are great; however, other versions of potatoes, like French
1/4 cup ketchup
Hot sauce (optional)
fries and mashed potatoes add unnecessary fats, sodium, and calories. The
1 tbsp smoke hickory flavored BBQ
Cornbread package
kind you often find when eating out. Cooking more meals at home helps
sauce (optional)
you control the added sugar and fats. The fiber in starchy vegetables aids
in weight loss and weight management. Just be sure to keep and eat the peels. DIRECTIONS:
An alternative way to thicken stews is to liquify a combination of cooked
1. Cut 2 medium potatoes into 2 inch pieces and place in a microwave
potatoes, acorn squash, turnips, or carrots in a blender. Use this mix instead
safe dish with ½ cup of water and 1 cup of frozen lima beans. Cover and
of corn starch or flour and it’ll also increase the nutrition quality of the meal.
microwave until tender (8-10 minutes).
Or, if you don’t want to use a blender, cook the vegetables a little longer and
2. While the potatoes are cooking in a large pot, combine, 15 oz. of whole
smash them with a spoon like this recipe calls for.
kernel corn (drained), 28 oz. of diced tomatoes, 8oz. of tomato sauce, 1/4
This hearty stew features numerous starchy vegetables (fresh, frozen, and
cup of ketchup, 1 tbsp. smoke hickory flavored BBQ sauce (optional), 2 tbsp.
canned). This is quick version of a Southern favorite, Brunswick Stew. It’s easy
Worcestershire sauce, ½ tsp. hot sauce, 1 tsp. minced garlic, and 1 ½ lb. of
to modify and add in even more nutritious vegetables.
cooked diced chicken (skin removed).
3. Bring the pot to a rapid boil and continue cooking for 2 minutes. Turn down
MACROS / SERVING SIZE:
and simmer over for a total of 20 minutes. Stir occasionally.
Protein 39 g Fat: 7 g
Carbs: 47 g
4. Once the potatoes and lima beans finish cooking, add ½ of the mixture
to the simmering pot. Smash the remaining mixture and stir into the pot.
% CALORIES OF MACROS / SERVING SIZE:
(This step helps to thicken the stew.)
Calories:407 Protein: 38%
Fat: 16% Carbs: 46%
5. While the stew is simmering, make the corn bread, according to package
NUTRIENT / SERVING SIZE:
directions.
Fiber: 5 g Sodium: 596 mg Sat. Fat: 2 g
6. Serve the stew in a bowl alongside a 2 x 2 inch piece of cornbread. Add a
little black pepper and salt to taste.
“A LIST OF RECIPES ON COMMISSARIES.COM/HEALTHY LIVING ALSO HAS NUTRITION EDUCATION”.
DISCLAIMER: EFFECTIVE FOR CONUS STORES ONLY. PRICES, SPECIFICATIONS, AND AVAILABILITY
OF PRODUCTS ARE SUBJECT TO CHANGE. PICTURES ARE FOR ILLUSTRATION ONLY AND PRODUCTS
INCLUDED MAY BE DIFFERENT FROM THOSE PICTURED.
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