Kentucky Burgoo - Slow Cooker (Crock Pot)
Calories 282 (10% from fat)
Fat 3 gram
Saturated Fat 0.8 gram
Trans Fat 0 gram
Cholesterol 70 mg.
Sodium 450 mg.
Carb. 30 gram
Fiber 5 gram
Sugar 9.5 gram
Sugar Alcohol 0 gram
Protein 31 gram
1 lb. boneless pork tenderloin, trimmed of fat
1 lb. skinless and boneless chicken breast
1 medium yellow onion (2 cups), chopped
2 medium carrots (1 cup), diced
3 stalks celery (1 cup), diced
3 garlic cloves (3 tsp.), minced
1 can (14.5 oz.) no salt added diced tomatoes
1/2 tsp. black pepper
1/4 tsp. crushed red pepper
1/2 tsp. thyme, ground
1 can (14.5 oz.) reduced sodium chicken broth
1 bay leaf
1 large sweet potato (about 6 oz.), diced into 1 inch cubes
2 cups frozen lima beans
2 cups frozen corn
1 Tbsp. cornstarch
hot sauce to taste
(We used Frank's Red Hot Original.)
This dish is a tradition at the Kentucky Derby. The more typical ones have rabbit and beef, but we were told about this healthier version of the recipe posted on Spark Recipes. We "enhanced" it by adding even more veggies and upping the chicken. The secret to this recipe is the hot sauce you add at the end. Don't forget to stir it in and you'll be pleasantly surprised at the final taste.
1. Cut the chicken and pork into 3/4 inch cubes. Then put the meats, onion, carrots, celery, garlic, tomatoes, spices and chicken broth in the slow cooker. Mix it all together.
2. Insert the bay leaf in the middle. Then layer the sweet potato across the top. Cover and cook on low for 5-6 hours.
3. After 5-6 hours, stir in the frozen lima beans and corn. Remove the bay leaf. Cover and cook for another 45 minutes to an hour.
4. Pour the cornstarch in a small bowl, stir in 1/4 cup of water until it's combined, then pour that into the slow cooker. Stir and cook another 10 minutes with the lid off, before serving.
5. Very important! Add hot sauce to taste. If you don't add the hot sauce, the dish will NOT have the flavor that makes it special.
Yield: 8 Servings - 1 1/3 Cups Per Serving
You can freeze individual portions for easy re-heating later.
Microwave for approximately 2-3 minutes. Keep the container open a little to allow steam to escape.