Kentucky Burgoo

Every year at Derby time (first Saturday in May), we make some traditional foods from our home state of Kentucky – burgoo, spoonbread, bourbon balls, & mint juleps. Then we invite friends over to share some great food and watch the Kentucky Derby with us. This burgoo recipe is always a hit – I usually double it to serve a crowd (keeping it in a crock pot during our party, to keep it warm), and hope that there is enough left over to have for lunches the next week. This takes a while to prepare, and like most soups & stews, it is even better the next day. So, make it ahead-of-time, then just relax and reheat for serving!

Kentucky Burgoo
Slightly adapted from Cooking Light, May 2007
Serves 8 (about 1 1/4 cup each)

1 tablespoon canola oil, divided
1 pound boneless sirloin steak, cut into 1-inch cubes
1/2 pound pork loin, cut into 1-inch cubes
1/2 pound skinless, boneless chicken breasts, cut into 1-inch pieces
4 1/2 cups low-sodium beef broth
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper, divided
1 cup (1-inch) pieces onion
1 cup (1-inch) pieces green bell pepper
1 cup (1-inch) pieces carrot
3 garlic cloves, minced
2 1/2 cups (1/2-inch) cubed peeled baking potato (about 12 ounces)
1 cup fresh or frozen lima beans
1 cup fresh or frozen corn kernels
1 cup fresh or frozen cut okra
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 tablespoon chopped fresh parsley
2 tablespoons dark brown sugar
3 tablespoons cider vinegar
2 tablespoons tomato paste
1 tablespoon low-sodium Worcestershire sauce
1 (14.5-ounce) can no-salt added diced tomatoes, undrained
Chopped fresh parsley (optional)

Heat 1 1/2 teaspoons oil in a large Dutch oven over medium-high heat. Add half of beef, pork, and chicken; sauté 5 minutes or until browned. Remove beef mixture from pan; repeat procedure with remaining 1 1/2 teaspoons oil, beef, pork, and chicken.

Add broth, salt, and 1/4 teaspoon black pepper, scraping pan to loosen browned bits. Add beef mixture and all remaining ingredients (through tomatoes), and bring to a boil. Simmer for about 1 hour, until beef is tender and mixture is thick. Sprinkle with parsley when serving, if desired.

Nutritional info:
Calories: 320.6
Total Fat: 5.4 g
Saturated Fat: 1.1 g
Polyunsaturated Fat: 1.4 g
Monounsaturated Fat: 1.2 g
Cholesterol: 48.3 mg
Sodium: 490.2 mg
Potassium: 553.6 mg
Total Carbohydrate: 30.7 g
Dietary Fiber: 5.3 g
Sugars:9.0 g
Protein: 30.2 g

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