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My Brunswick Stew















Trans-fat Free, High Fiber


2 ½ pounds chicken breasts
skinless, boneless
1 each onions
large, finely chopped
5 each celery stalks
1/2 inch slices
4 each carrots
medium, 1/2 inch slices
1 teaspoon red pepper flakes
3 quarts chicken broth
2 ½ pounds pork loin roast
1/2 inch cubes
1 can tomatoes, canned
crushed, (28 ounces)
1 pound okra
1/4 inch slices
2 cans corn
frozen, thawed
4 dashes red hot pepper sauce
1 can tomato sauce
(16 ounces)


Cook chicken breast, onions, celery, carrots and pepper flakes in large pot over medium heat.

Cover and bring to boil, reduce to low temperature.

Add pork and simmer partially covered for 30 minutes.

Remove chicken and cool until easy to handle, leaving pot on the stove.

Skim off all the fat on top of pot, and shread chicken by hand and return to pot along with tomatoes and okra and simmer uncovered for 30 minutes stirring occasionally until pork is tender and no pink remains and okra is tender.

Stir in corn, tomato sauce and season with Tabasco sauce, salt and pepper, sauce to taste.

Best if made the day before and then skim off any fiat remaining on top.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 867g (30.6 oz)
Amount per Serving
Calories 119729% of calories from fat
 % Daily Value *
Total Fat 39g 59%
Saturated Fat 13g 65%
Trans Fat 0g
Cholesterol 471mg 157%
Sodium 819mg 34%
Total Carbohydrate 9g 9%
Dietary Fiber 7g 29%
Sugars g
Protein 351g
Vitamin A 225% Vitamin C 69%
Calcium 28% Iron 44%
* based on a 2,000 calorie diet How is this calculated?


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