Two early American traditions come together in this slow-cooked recipe: succotash and chowder. Succotash is a mixture of corn and lima beans and comes from the Naragansett Indian word msickquatash, which means "boiled corn." Chowder comes from the French word chaudière and refers to the pot in which this thick stew was traditionally cooked. A classic chowder is, of course, made with seafood, but we’ve borrowed the concept and used chicken instead. And for some extra color, as well as healthful carotenoids, we’ve added diced tomatoes and shredded carrots.
1 package (10 ounces) frozen lima beans
1 package (10 ounces) frozen corn kernels
1 1/2 cups chicken broth
1 1/2 cups water
1 can (14 1/2 ounces) diced tomatoes with basil
3/4 teaspoon salt
1/2 teaspoon rosemary, minced
1/2 pound skinless, boneless chicken thighs, cut into bite-size pieces
1 cup chopped onion
1 cup chopped green bell pepper
2 teaspoons minced garlic
1 cup shredded carrots
1. Place the lima beans and corn in a 4- or 6-quart electric slow cooker. Pour the broth and water on top to help them thaw. Pour the diced tomatoes on top. Sprinkle with the salt and rosemary, and stir to combine.
2. Stir in the chicken, onion, bell pepper, garlic, and carrots. Cover and cook on low until the vegetables are tender and the chicken is cooked through, 6 to 8 hours. Makes 6 servings
PER SERVING 189 calories, 3.2g total fat (0.8g saturated), 33mg cholesterol, 6g dietary fiber, 29g carbohydrate, 14g protein, 727mg sodium
Good source of: beta carotene, fiber, niacin, potassium, selenium, vitamin B6, vitamin C
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.