Field, Fish, and Fowl Stew Recipe

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Ingredients:

Serving

3 cups chicken stock , homade is best
2 eggs, beaten
1/4 cup unbleached white flour
1/4 cup cornmeal
1/2 tsp salt
1/4 tsp fresh ground black pepper
oil (for frying )
4 chicken thighs, skinned , boned,defatted , cut bite sized
1/2 lb catfish nuggets , cut bite sized
3 hot italian sausage or 3 sweet italian sausage links, cut bite sized
3 smoked sausage , cut bite sized
1/2 lb chopped or shredded beef
2 yellow onions , coursley chopped
1 green bell pepper, seeded , coursely chopped
3 stalks celery, thinly sliced
1/2 lb baby carrots , cut in two lengthwise
4 cloves garlic, minced
1 inch fresh ginger, grated
2 cups tomatoes, blanched,skinned , coursely chopped
8 yukon gold potatoes , don'tsp peel ,just scrub them,cut into 3/8 inch cubes
1 tbsp italian seasoning
1/2 tsp cayenne
1/2 tsp crushed red pepper flakes
3 tbsp worcestershire sauce
1/3 cup fresh lime juice
salt & freshly ground black pepper
4 tbsp masa harina, mixed with
1 cup cold chicken stock
1/2 cup instant potato flakes

Directions:

Pour 3 cups chicken stock into crockpot, set on high.
Mix Flour, Cornmeal, Salt, and Pepper in a plastic bag.
Dip Chicken in the egg.
Add Chicken to the bag, shake well, Remove, set aside.
Dip Catfish in the egg.
Add Catfish to the bag, shake well, Remove, set aside.
Dump leftover egg and flour mixture into the crockpot.
Put 1/2 inch of oil into a dutch oven.
Heat to 350°F (IMPORTANT, you want to sear the meat to seal it).
Fry the chicken 3 minutes to the side.
Remove, drain on paper towel.
Fry Fish 3 minutes to the side.
Remove, Drain on paper towel.
Fry Sausages, 3 minutes to the side.
Remove, drain on paper towel.
Dump oil, wipe pot, reheat, add 3 TBS Oil.
Saute (stir fry) Onions, Bell Pepper, Celery, and Carrots 'til onions are translucent.
Add Garlic and ginger, saute 'til garlic is wilted.
Add Meat, Vegetables, and seasoning to the crock pot.
Cover, reduce heat to low, cook for 7 hours.
Stir Masa Harina/chicken stock mixture, add to pot.
Add instant Potato Flakes to the pot.
Cook 1 hour longer.
Add Lime Juice, mix well.
Readjust seasoning.
Serve plain or over Basmati Rice that was cooked in chicken stock or over Rotini or egg noodles with a hardy bread for sauce control.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	418.65 Kcal (1753 kJ)
Calories from fat	220.33 Kcal
		% Daily Value*
Total Fat	24.48g	38%
Cholesterol	100.87mg	34%
Sodium	1365.9mg	57%
Potassium	837.26mg	18%
Total Carbs	28.15g	9%
Sugars	7.08g	28%
Dietary Fiber	3.51g	14%
Protein	21.59g	43%
Vitamin C	24.9mg	41%
Vitamin A	0.5mg	17%
Iron	7.4mg	41%
Calcium	74.1mg	7%

Amount Per 100 g
Calories	116.89 Kcal (489 kJ)
Calories from fat	61.52 Kcal
		% Daily Value*
Total Fat	6.84g	38%
Cholesterol	28.16mg	34%
Sodium	381.37mg	57%
Potassium	233.77mg	18%
Total Carbs	7.86g	9%
Sugars	1.98g	28%
Dietary Fiber	0.98g	14%
Protein	6.03g	43%
Vitamin C	6.9mg	41%
Vitamin A	0.1mg	17%
Iron	2.1mg	41%
Calcium	20.7mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

9.7

Points
11

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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