Brunswick Chicken Stew Recipe

Name: Brunswick Chicken Stew
Prep time: 12 min
Cook time: 32 min
Total time: 44 min
Yield: 4 servings
Cuisine: American
Ingredients: 450 g boneless skinless chicken breast (1 lb); 15 ml olive oil (1 tbsp); 150 g yellow onion (1 medium); 12 g garlic (4 cloves); 960 ml low-sodium chicken broth (4 cups); 411 g canned diced tomatoes (14.5 oz); 60 ml gluten-free barbecue sauce (1/4 cup); 15 ml gluten-free Worcestershire sauce (1 tbsp); 300 g frozen corn (2 cups); 150 g frozen lima beans (1 cup); 2 g fine salt (1/4 tsp); 1 g black pepper (1/4 tsp)

Prep: 12minCook: 32min4 servingsMedium371 cal / servingAmerican

gluten-freehigh-proteinweight-lossmuscle-gain

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A delicious Brunswick Chicken Stew packed with 35g of protein per serving and just 371 calories. This medium recipe is ready in 44 minutes and perfect for weight-loss, muscle-gain.

Ingredients

500g boneless skinless chicken breast
2 tbsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
Salt and pepper to taste
2 cups mixed vegetables
1 cup cooked grain of choice

Instructions

Prepare all ingredients by washing, chopping, and measuring as needed.
Heat oil in a large skillet or pan over medium-high heat.
Cook the main protein until golden and cooked through, about 10 minutes.
Add aromatics (garlic, onion, ginger) and cook for 1-2 minutes until fragrant.
Add vegetables and cook for 8 minutes until tender-crisp.
Season with spices, salt, and pepper to taste.
Mix all components together until well combined.
Serve immediately, garnished with fresh herbs.

Tips & Variations

Meal prep friendly: store in airtight containers for up to 4 days
Swap the protein for any alternative to match your dietary preferences
Add your favorite sauce for extra flavor
Adjust spice levels to your preference
Double the recipe for easy meal prep throughout the week

Nutrition Breakdown

Calories: 371 kcal

Protein: 34.9g

Fat: 8.7g

Carbs: 39.3g

Fiber: 5.5g

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